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Egg and Salmon Muffin

Forget the muffin and sausage duo. When you are into healthy eating, this egg and salmon sandwich should be your go-to breakfast!

This recipe adds protein to your regular breakfast muffin with the use of two egg whites and smoked salmon. While egg whites are the ultimate source of complete and naturally bioavailable protein, salmon delivers your much-needed dose of essential fats. A pair that delivers both muscle and heart health, this combination is further elevated with a kick from Dijon mustard.

Ingredients:

1 tsp olive oil
1 tbsp red onion, chopped
1 tbsp green onion, chopped
2 large egg whites
1 salt and pepper to taste
1 tbsp dijon mustard
2 slice, thin/small tomatoes, sliced
1 small slice smoked salmon
1 whole-wheat English muffin

  • Prep Time: 5 min.
  • Cook Time: 10 min.
  • Total Time: 15 min.

  • SERVINGS

    2

  • PROTEIN (g)

    12

  • CALORIES PER SERVING

    202

  • FAT (g)

    4

 

  • CARBOHYDRATES (g)

    28

Directions:

  1. In a pan, heat half a teaspoon of olive oil.
  2. Add red onion and green onion. Cook until slightly tender.
  3. Add two egg whites and scramble until cooked through. Add salt and pepper to taste.
  4. Slice one whole wheat English muffin and place in the toaster.
  5. Once toasted, smear with one tablespoon of Dijon mustard.
  6. Top one half of the English muffin with a slice of tomato and one ounce of smoked salmon.
  7. Top the other half with the egg mixture from the pan.
  8. Place both halves together and enjoy.