Healthy Breakfast Sandwich (Ellie Krieger) Recipe

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Healthy Breakfast Sandwich (Ellie Krieger)
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  1. Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.
  2. Per Serving
  3. Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg
  4. Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium
  5. Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc
  6. Tags: Healthy, Diabetic, High Fiber, Dairy-Free
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 481.57 Kcal (2016 kJ)
Calories from fat 163.06 Kcal
% Daily Value*
Total Fat 18.12g 28%
Cholesterol 254.38mg 85%
Sodium 2683.44mg 112%
Potassium 806.25mg 17%
Total Carbs 28g 9%
Sugars 1.24g 5%
Dietary Fiber 3.05g 12%
Protein 48.58g 97%
Vitamin C 6.7mg 11%
Iron 4.4mg 25%
Calcium 149.7mg 15%
Amount Per 100 g
Calories 182.33 Kcal (763 kJ)
Calories from fat 61.74 Kcal
% Daily Value*
Total Fat 6.86g 28%
Cholesterol 96.31mg 85%
Sodium 1015.98mg 112%
Potassium 305.26mg 17%
Total Carbs 10.6g 9%
Sugars 0.47g 5%
Dietary Fiber 1.16g 12%
Protein 18.39g 97%
Vitamin C 2.5mg 11%
Iron 1.7mg 25%
Calcium 56.7mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.5
  • 12

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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