Quick and Easy Egg McMuffin-Style Sandwich

Total Time: 10 min
Prep Time: 5 min
Cook Time: 5 min
Servings: 1

Nutrition Highlights (per serving)

319 calories
15g fat
31g carbs
18g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 319
% Daily Value*
Total Fat 15g 19%
Saturated Fat 4g 20%
Cholesterol 327mg 109%
Sodium 497mg 22%
Total Carbohydrate 31g 11%
Dietary Fiber 7g 25%
Total Sugars 6g  
Includes 4g Added Sugars 8%
Protein 18g  
Vitamin D 2mcg 10%
Calcium 217mg 17%
Iron 4mg 22%
Potassium 539mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

If a take-out egg muffin sandwich is always on your breakfast menu, we don't blame you—it's quick, easy to eat, and tasty. Add another characteristic—nutritious—when you make your own. It'll be cheaper, too.

This version comes with unique anti-inflammatory properties—the eggs are scrambled with turmeric, a spice that has been shown to fend off inflammation in the body. The eggs also offer a generous helping of protein: 12 grams! Plus, fresh basil is tossed into the egg scramble for a flavor and nutrition boost.

To add a creamy, healthy fat kick plus plenty of potassium, avocado slices are nestled in between the nooks and crannies of a whole wheat English muffin. This simple sammie is sure to fill you up and fuel your body at any time of day.


  • 1 whole wheat English muffin, toasted
  • cooking spray
  • 2 large eggs, scrambled
  • 1 teaspoon ground turmeric
  • 1 teaspoon garlic powder
  • 2 fresh basil leaves, sliced
  • 1/8 teaspoon kosher salt
  • 1/4 of a small avocado, sliced
  • 1 thin slice beefsteak tomato


  1. Put each half of the English muffin in the toaster. Allow toasting until the edges are crisp and slightly browned.

  2. In a small skillet on the stovetop over medium-low heat, apply a spritz of cooking spray. In a small bowl, scramble eggs with turmeric, garlic powder, basil, and salt. Pour into heated skillet. With a spatula, scramble the eggs until light and fluffy. Remove from heat.

  3. Place the scramble on half of the toasted muffin. Top with avocado and tomato slices.  

  4. Top with the half of the muffin. Serve while warm.

    Ingredient Variations and Substitutions

    This sandwich is versatile, as you can add any vegetables to the egg scramble. Try adding diced bell peppers, onions, and mushrooms or baby spinach and kale.

    Jack up the heat with a hint of jalapeno pepper or hot Giardiniera. Add a dollop of Dijon mustard on top before closing the sandwich for a unique, sophisticated flavor boost.

    For additional nutrition, use sprouted whole grain muffins. Sprouted grains are a bit lower in gluten and high in protein, primarily the amino acid lysine.

    Cooking and Serving Tips

    This sandwich tastes best when served immediately. The crunch of the toasted muffin and creaminess of the fluffy eggs and avocado combination are at their peak right after preparing. That's a good thing, as you can make this five minutes before guests arrive or right before you are heading out the door to fuel you up well for your next adventure.

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By Vicki Shanta Retelny, RDN
Vicki Shanta Retelny, RDN, is a nationally-recognized lifestyle nutrition expert, speaker, writer, culinary and media consultant.