RecipeBacon, Egg and Cheese Sandwich

Nutrition Facts
Amount per Serving
  • Calories: 320
  • Protein: 30 g
  • Total Fat: 11 g
    • Saturated Fat: 4.5 g
    • Unsaturated fat 6.5 g
  • Cholesterol: 215 mg
  • Total Carbohydrate: 25 g
  • Dietary Fiber: 0 g
  • Total Sugar: 4 g
    • Natural Sugar: 4 g
    • Added Sugar: 0 g
  • Sodium: 720 mg

The bacon, egg and cheese breakfast sandwich (aka B.E.C.) is an iconic classic, and here in New York, it’s practically a way of life. Sinking your teeth into a combination of scrambled eggs with melty cheese, and crispy bacon nestled between the halves of a soft and fluffy roll is nothing short of a magical experience. If you’d like to recreate this magic at home, and do so in a more joyful manner, here’s my approach: swap out the roll for an English Muffin, choose turkey or Canadian bacon, and channel your inner minimalist when it comes to the condiments. The result: a warm, hearty and healthy morning sammie that’s packed with protein and satiating power. Get ready to rise and shine!

  • Prep time
  • Total Time
This recipe makes 1 sandwich
  • • 1 whole-grain English muffin, halved
  • • Tomato slices
  • 1 whole egg + 2 egg whites
  • • Ground black pepper to taste
  • • 1 slice Canadian bacon
  • • 1 slice (½ ounce) cheddar cheese
  • • Ketchup or salsa (optional)

Toast the English muffin. Top with the tomato slice.

Coat a small skillet with nonstick oil spray and warm over medium heat.

In a small bowl, whip together the egg and egg whites and pepper. Set aside.

Add the Canadian bacon to the heated skillet and cook about 1 minute per side until it’s warmed. Place the bacon on top of the tomato slice.

Add the eggs to the heated skillet and scramble. Continue to build your sandwich by placing the cooked eggs on the bacon, followed by the slice of cheese. Add a squirt of ketchup or a dollop of salsa, if desired. Top the sandwich with the second half of the English muffin.

Check out my Frittata Muffins.