Want an egg on a muffin without the McFat, but with plenty of grains and calcium? Pack one of these quick and convenient babies to go tomorrow morning.

  • 1 whole grain English muffin, split, or 2 slices whole grain bread
  • 1 tomato, sliced
  • 2 slices Swiss cheese or cheddar cheese (about 1 to 1 ½ ounces total)
  • 1 large egg
  • 1 tablespoon milk
  • 1 ½ teaspoons olive oil
  1. Toast the English muffin.
  2. Place the muffin halves split side up on a microwave-safe plate and arrange half of the tomato slices on each. Top each half with a slice of cheese. Microwave on high power until the cheese is slightly melted, about 30 seconds.
  3. Place the egg and milk in a small bowl and whisk until well combined. Heat the olive oil in a small skillet over medium-high heat. Add the egg mixture and cook, stirring gently, until completely set, about 1 minute.
  4. Spoon the scrambled egg on a muffin half and top with the other half. If you are packing the muffin to go, wrap it in aluminum foil.

Serves 1

Tip: Extra hungry this morning? Heat diced turkey breast or cooked crumbled vegetarian “sausage,” then add them to the egg while it cooks.

Nutrition Info:

1 portion provides:

  • Protein: 1 serving
  • Calcium: 1 serving
  • Vitamin C: ½ serving
  • Whole grains and legumes: 2 servings
  • Fat: ½ serving