Whole Wheat Egg & Avocado Breakfast Muffin
1 servings · 10 min prep · 18 min cook
Macros per serving
↓ 41% fewer calories · 235 kcal saved
Smart swaps
- White English muffin→Whole wheat English muffin
Adds 3 g more fiber per muffin and provides slow-digesting complex carbohydrates to keep you full longer.
- Fried hash brown patty→Baked sweet potato hash round
Eliminates deep-frying oil, adds vitamin A and potassium, and cuts fat by over 8 g per serving.
- American cheese→Reduced-fat Swiss cheese
Provides the same calcium with 40% less saturated fat and no artificial coloring or emulsifiers.
- Canadian bacon + butter→Turkey bacon + avocado
Swaps saturated fat for heart-healthy monounsaturated fat while maintaining savory flavor.
- Single whole egg→Whole egg + extra egg white
Boosts protein by 4 g with virtually zero extra fat or cholesterol.
Original
- 1 whole English muffin
- 1 whole large egg
- 1 slice American cheese slice
- 1 slice Canadian bacon
- 1 tbsp butter
- 1 whole frozen hash brown patty
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 tbsp vegetable oil for frying hash brown
Healthy version
- •1 whole whole wheat English muffin
- •1 whole large egg
- •1 whole egg white
- •1/4 whole ripe avocado
- •1 slice turkey bacon
- •1/4 cup baby spinach
- •1 slice reduced-fat Swiss cheese
- •1 spray olive oil cooking spray
- •1/2 medium sweet potato
- •1/4 tsp smoked paprika
- •1/8 tsp garlic powder
- •1/8 tsp salt
- •1/8 tsp black pepper
Method
- 1
Preheat oven to 400°F (200°C). Peel and grate the sweet potato on the large holes of a box grater. Squeeze out excess moisture with a clean towel.
- 2
Toss the grated sweet potato with smoked paprika, garlic powder, and a pinch of salt. Spread into a thin round on a parchment-lined baking sheet sprayed with olive oil spray. Bake for 12-15 minutes until golden and crispy, flipping halfway.
12–15 minutes - 3
While the sweet potato bakes, coat a non-stick skillet with olive oil spray and heat over medium heat.
- 4
Cook the turkey bacon in the skillet for 2-3 minutes per side until lightly crispy. Set aside.
2–3 minutes - 5
In the same skillet, add the baby spinach and wilt for about 30 seconds. Remove and set aside.
30 seconds - 6
Crack the whole egg into a small bowl with the extra egg white. Whisk lightly with a fork. Pour into the skillet and cook for 2 minutes, then gently flip and cook 1 minute more for a firm round egg patty.
2 minutes1 minute - 7
Toast the whole wheat English muffin until golden. Layer the bottom half with the Swiss cheese, egg patty, wilted spinach, turkey bacon, and sliced avocado.
- 8
Place the top half of the muffin on the sandwich. Serve alongside the baked sweet potato hash round.