Egg Sandwich to the Rescue!
This egg sandwich is for everyone who’s ever had a brain cramp when it comes to throwing together a simple, low-carb, grain-free breakfast. I often hear people talk about struggling with breakfast food on a low-carb or ketogenic diet. First, please let me be clear, ANY food is breakfast food. What is breakfast but that moment in time when you break your overnight fast. This could be at 6 am, 9 am, 11 am or even 1 pm, whenever you actually get hungry. Leftovers are the favorite ‘breakfast’ fare in our house but if you’re more of a traditionalist then bacon and eggs would be a go to low-carb or keto type breakfast. There are LOTS of ways to have eggs, bacon and eggs on a plate is just one way.
Bacon and Eggs are Boring
Bacon and eggs are pretty exciting, delicious and fun when just starting a low-carb or keto lifestyle. It’s almost considered a forbidden breakfast, tasty but too fatty. Everyone gets excited when bacon is back on the menu. Unfortunately, the dazzle of bacon and eggs can wear off quickly, becoming a boring, everyday meal. This is usually when people start dreaming about toast and cereal. I can’t help with the cereal (today) but I can help with the toast : )
Low-Carb English Muffin
Have you heard of the 1-minute muffin? Recipes are all over the internet. You mix up some ingredients in a mug and then pop it in the microwave for 1 minute and voila – muffin! There are recipes for savory muffins, sweet muffins, chocolate lava cake muffins, you name it and there’s a 1-minute muffin.
Today I’m talking about breakfast so the 1-minute muffin I’m sharing is the traditional english muffin. I didn’t make this muffin recipe up. I googled low-carb 1-minute muffin and found the recipe at the WholeSomeYum.com. I took this recipe and used it to create a simple, fast and delicious breakfast sandwich.
This muffin actually takes 90 seconds in the microwave. It has 6 ingredients but you can add more. The muffin is pretty thick, about 2-3 inches or at least mine was. I used a squatty, fat mug. I wanted as big a base as I could get. The first time I made the egg sandwich I used the whole muffin, cut it in half and put the egg in the middle. The second time, I cut the muffin into 4 slices and made 2 egg sandwiches – better.
For the recipe, I used 1 egg. If you want to double the eggs, 2 eggs, it will increase calories, fats and proteins but not carbs. The additional macros are outlined in the notes area of the recipe.
For the double egg, I cooked both eggs at the same time in the same mug but cut it in half when cooked and removed from mug. The single egg wasn’t really big enough to cut in half and share between two sandwiches (4 slices) or at least I didn’t think so ; ) Two eggs with 4 thin slices of muffin = VERY filling.
The Mug
As I mentioned, I used a squatty, fat bottom mug. Because the mug was squatty (not tall) the double egg grew beyond the cup when cooking. When you cook the eggs in the microwave it’s like a soufflé. The eggs held together and then deflated back into the mug as soon as the cook time was over. I dumped the egg ‘soufflé’ out on a cutting board and sliced it in half.
I used the same mug for the english muffin and the eggs. I made the english muffin first and toasted it in a fry pan while the eggs were cooking. Using the same mug made it super easy to make the sandwich, the diameter of the muffin was the same size as the egg, perfect.
My eggs look festive because I added some spices and sun dried tomatoes. Be creative, add what you like.
The Recipe
O.k., enough preamble, here’s the recipe for both the english muffin and the egg soufflé.
Keto Breakfast: Egg Sandwich = 5 net carbs
Notes
You can add anything you want to the egg mixture. Think of the egg as a mini omelette. I'm sure I'll add cheese at some point. If counting macros, any additional ingredients need to be calculated. For example, if you use heavy cream instead of water that will add 1 net carb to total count.
Another addition to the sandwich might be some bacon or even a breakfast sausage patty.
If you choose to cut your muffin into four thin slices instead of 2 thick slices you can slice your egg in half or you can make double the eggs, two eggs. Increasing to 2 eggs will add 79 calories, 5 fats, 6 proteins, 0 carbs.
The nutritional information is for 1 muffin (cut in two or four pieces), 1 egg with water, salt and pepper. Any add-on ingredients need to be added if counting macros.
Total Net Carbs = 5
Ingredients
- ENGLISH MUFFIN
- 1 TBSP Butter, melted
- 3 TBSP Almond Flour
- 1/2 TBSP Coconut Flour
- 1/2 tsp. Baking Powder (gluten free)
- Sea Salt, pinch or to your taste
- 1 Egg, large
- EGG SOUFFLE
- 1 Egg, large
- 1 TBSP Water
- Salt, pinch
- Pepper, pinch
- 1/8 tsp. Thyme, dried (optional)
- 1/8 tsp. Oregano, dried (optional)
- 1/8 tsp. Garlic Powder (optional)
- 1/8 tsp. Onion Flake (optional)
- 1/2 tsp. Sun dried Tomato, dry, diced (optional)
Instructions
- ENGLISH MUFFIN
- Place butter in microwave safe mug or flat bottom bowl
- Melt butter in microwave, 15 - 30 seconds
- Add all dry ingredients to melted butter in mug
- Add egg to batter in mug
- Whisk until well combined and smooth
- Run a fork, knife or spatula around the bottom of mug to loosen any dry ingredients
- Whisk again making sure to incorporate any dry ingredients that got missed the first time
- Place mug in microwave and microwave on high for 90 seconds.
- Microwaves vary in temperature so your time may be slightly less or more than 90 seconds.
- Muffin should be firm to the touch when done.
- Run a knife around the edge of muffin and dump onto cutting board.
- Slice in half or into 4 slices.
- Toast in toaster or in fry pan while making the eggs.
- EGGS
- Using the same mug that muffin was made in, add the egg & water along with any other herbs, spices or other ingredients of your choice.
- Scramble until well combined.
- Place mug in microwave and microwave on high for approximately 2 minutes. Again, time may vary between microwaves.
- Remove mug, run knife around edge of egg soufflé to loosen.
- Dump egg soufflé onto cutting board.
- PLATE
- Take your toasted english muffin and add your egg and create your sandwich.
- Enjoy!
Nutrition Facts
Keto Breakfast: Egg Sandwich = 5 net carbs
Serves: 1
|
Amount Per Serving: 1 Egg + Muffin
|
||
|---|---|---|
| Calories | 414 | |
| % Daily Value* | ||
| Total Fat 34 | 52.3% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate 7.9 | 2.3% | |
| Dietary Fiber 2.8 | 8% | |
| Sugars | ||
| Protein 17 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Simplicity of Wellness
This is a very filling meal. Keep in mind that there is 1 egg in the muffin so the muffin plus 1 scrambled egg is a 2 egg meal and if you do two scrambled eggs it’s a 3 egg meal. I really enjoyed this. I do miss bread so this was a fun, hearty change for breakfast. Enjoy!!
If you’d like more information about what to eat when following a low-carb lifestyle please enter your name and email below and receive my free download: 3 Keys Tips on How to Low Carb for Life.
Be well,
I’m Amy a board certified holistic nutritionist, certified functional nutritionist and lifestyle practitioner and certified Life Coach. I help women in midlife understand the changing needs of their body so that they can stop dieting and lose weight permanently. At 56 I live what I teach. Don’t believe the story that your best years are behind you. They are not. Your best years are just starting!