Description
A delicious and easy Veggie Breakfast Sandwich featuring a toasted whole wheat English muffin, creamy mashed avocado, a perfectly folded egg and cheese envelope, fresh tomato, red onion, hot sauce, and a handful of peppery arugula for a satisfying morning meal.
Ingredients
Scale
Bread & Spreads
- 1 whole wheat English muffin, sliced in half and toasted
- 2 teaspoons mayonnaise
- ½ ripe avocado, mashed
Egg & Cheese
- 1 large egg
- ½ teaspoon water
- 1 teaspoon butter or olive oil
- 2 small slices of cheddar or Monterey Jack cheese (about ½ ounce)
Vegetables & Toppings
- 1 slice of ripe red tomato (optional)
- Thinly sliced red onion
- Several dashes of hot sauce (like Tabasco or Cholula)
- Small handful arugula or sprouts
- Salt and freshly ground black pepper
Instructions
- Prepare the bread: Spread the mayonnaise over the lower half of your toasted English muffin. Spread the mashed avocado over the other half, and sprinkle it with a few dashes of salt and pepper.
- Heat the skillet: Place a medium non-stick or well-seasoned cast iron skillet over medium-high heat until hot.
- Scramble the egg: In a bowl, whisk the egg with the water and a pinch of salt and pepper.
- Cook the egg: Add the butter to the hot skillet and swirl to coat the bottom. Pour in the egg mixture and swirl immediately to form an even layer.
- Add the cheese and fold: Place the cheese slices in the center of the egg. When the egg is set enough to fold (about 30 seconds to 1 minute), fold one side over the cheese, then the opposite side, then fold the remaining two sides to create a compact egg and cheese envelope. Cook for an additional 15 to 30 seconds until fully set.
- Assemble the sandwich: Transfer the cooked egg to the mayo-covered English muffin half. Add tomato slice if using, then top with red onion slices, hot sauce dashes, and arugula.
- Complete and serve: Place the avocado-covered muffin half on top, avocado side down. Slice the sandwich in half by cutting through the center and then perpendicular to it. Serve warm.
- Adjust heat if making multiple sandwiches: Reduce stove temperature to medium to prevent the pan from overheating on subsequent batches.
Notes
- Make it dairy free: Omit the cheese for a dairy-free version.
- Make it gluten free: Use gluten-free English muffins or gluten-free toasted bread slices.
- Change it up: Replace mayonnaise with more mashed avocado for extra creaminess. Alternatively, try feta cheese instead of cheddar, spinach instead of arugula, and a slice of roasted red pepper for a flavor twist.
Nutrition
- Serving Size: 1 sandwich
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 20 g
- Saturated Fat: 7 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 7 g
- Protein: 14 g
- Cholesterol: 185 mg
