English Muffin Egg & cheese Breakfast Sandwich

Fat 50%Carbs 27%Protein 23%
Percent Calories

1 muffin of english muffin egg & cheese breakfast sandwich contains 352 Calories. The macronutrient breakdown is 27% carbs, 50% fat, and 23% protein. This is a good source of protein (36% of your Daily Value) and calcium (33% of your Daily Value).

Makes
1 muffin
Prep Time
10 minutes
Cook Time
18 minutes

Ingredients

Directions

  1. Preheat oven to 350 degrees F. Spray a jumbo muffin tin or small ramekins with nonstick spray.
  2. Use the large muffin tin or small ramekins, crack an egg into each vessel for each serving you intend to make. (E.g. for one muffin use one, for six muffins, cook six.) Use a sharp knife to gently pierce each yolk.
  3. Bake the eggs 12-18 minutes, until set. Slide eggs out of ramekins and cool slightly. Sprinkle with salt and pepper, if desired.
  4. Meanwhile, slice English muffins. Layer one slice of cheese on each English muffin, then 1-3 slices of ham.
  5. Finally, layer on the egg and top of the English muffin.
  6. If not eating immediately, wrap in plastic wrap and freeze.
  7. To eat after frozen: remove plastic wrap and place in a bowl or on a plate. Cook in microwave for 2 minutes, then turn over and microwave for another 1.5 minutes. Enjoy!

Nutrition Facts

For 1 muffin of english muffin egg & cheese breakfast sandwich

NutrientValue%DV
Calories352
Fats20g 25%
Saturated fats10g 48%
Trans fats0g
Cholesterol226mg 75%
Sodium1116mg 49%
Carbs24g 9%
Net carbs24g
Fiber0g 0.1%
Sugar0.2g
Protein20g
Calcium329mg 33%
Iron1mg 11%
Potassium90mg 2%
Vitamin D1μg 8%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene0.3μg
Caffeine0mg
Choline147mg 27%
Copper0mg 4%
Fluoride1μg
Folate (B9)24μg 6%
Lycopene0μg
Magnesium6mg 1%
Manganese0mg 2%
Niacin0mg 0.2%
Pantothenic acid1mg 15%
Phosphorus99mg 14%
Retinol80μg
Riboflavin (B2)0.2mg 18%
Selenium15μg 28%
Theobromine0mg
Thiamine0mg 2%
Vitamin A IU271IU
Vitamin A80μg 9%
Vitamin B120.4μg 19%
Vitamin B60.1mg 6%
Vitamin C0mg 0%
Vitamin D IU41IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 3%
Vitamin K0.3μg 0.3%
Zinc1mg 6%
Sugars
Sugar0.2g
Sucrose0g
Glucose0.2g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats10g 48%
Monounsaturated fats2g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine0.4g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.2g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.4g
Methionine0.2g
Phenylalanine0.3g
Proline0.3g
Serine0.5g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.3g
Valine0.4g