This egg sandwich recipe with flavorful Canadian bacon and crunchy bell pepper is a perfect healthy breakfast-for-dinner candidate. For an evening meal, serve with roasted potatoes and a tomato salad. For breakfast, just add a cup of coffee or tea and you're good to go.

EatingWell Test Kitchen
Source: EatingWell Magazine, May/June 2015


Recipe Summary

25 mins


Ingredient Checklist


Instructions Checklist
  • Position rack in upper third of oven; preheat broiler. Coat a large rimmed baking sheet with cooking spray.

  • Place English muffins split-side-up on one side of the baking sheet and place Canadian bacon on the other side. Broil until the bacon is hot and the muffins are toasted, about 2 minutes. Divide cheese among 4 muffin halves. Turn the broiler off and return the baking sheet to the oven to melt the cheese and keep warm.

  • Whisk eggs, salt and pepper in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper and cook, stirring occasionally, until just starting to brown, 3 to 5 minutes. Spread the vegetables evenly in the pan and pour in the eggs. Reduce heat to medium and cook without stirring, but lifting the edges to let uncooked egg from the middle flow underneath, until the bottom is set, about 2 minutes. Cover and cook until the eggs are fully set, 2 to 4 minutes more.

  • Fold the omelet in half and slide onto a cutting board. Cut into quarters. Assemble each sandwich with one cheesy muffin half, a slice of bacon, a quarter of the omelet and a remaining muffin half.


Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

395 calories; protein 25g 50% DV; carbohydrates 30.6g 10% DV; exchange other carbs 2; dietary fiber 5.1g 20% DV; sugars 7.2g; fat 20g 31% DV; saturated fat 8g 40% DV; cholesterol 228.5mg 76% DV; vitamin a iu 624.2IU 13% DV; vitamin c 16.5mg 27% DV; folate 70mcg 18% DV; calcium 402.4mg 40% DV; iron 2.8mg 15% DV; magnesium 70.3mg 25% DV; potassium 493.1mg 14% DV; sodium 779mg 31% DV; thiamin 0.4mg 39% DV; added sugar 5g.

Reviews (3)

Read More Reviews
3 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 4 stars
Easy to make even healthier. Egg whites 2 % cheese etc. Read More
Rating: 5 stars
Delicious easy to make and plenty healthy at less than 400 calories per sandwich. Will be making this again for sure. Read More
Rating: 1 stars
Healthy really? Not sure how eggs cheese and bacon fall under the 'healthy' category. Nothing healthy about dairy and processed meats. And this recipe came recommended from the people who make decisions about my healthcare. Scary! Read More