Bacon, Egg and Cheese Sandwich
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!
Check out my Frittata Muffins.
Bacon, Egg and Cheese Sandwich
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.
Ingredients
- 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
Instructions
- 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.
Nutrition Information per serving
Calories: 330Carbohydrates: 25gProtein: 27gTotal Fat: 14g— Unsaturated Fat: 8g— Saturated Fat: 6gCholesterol: 215mgSodium: 710mgPotassium: 421mgFiber: 4gTotal Sugar: 3g— Natural Sugar: 3g— Added Sugar: 1gCalcium: 186mgIron: 2.4mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe!
If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!
For someone trying to lower their cholesterol, is 215 mg of cholesterol in this sandwich too high?
Thank you!
Hi Mary! For most people, this sandwich can absolutely fit into a cholesterol-lowering plan. Nearly all of the 215 mg comes from the one egg yolk, and research shows that cholesterol in food has less effect on blood cholesterol than saturated fat does. At 6 grams of saturated fat, this sandwich comes in well under the daily limit, and the whole-grain English muffin adds 4 grams of fiber, which helps. That said, if you’d like to lower it anyway, here’s an easy swap: use 4 egg whites (or ½ cup liquid egg whites) instead of the whole egg plus 2 whites. That brings the cholesterol down to about 30 mg…and also cuts some of the saturated fat. Also, choosing “reduced-fat” cheddar will cut some more of the saturated fat. Hope that helps!