Healthy Egg McMuffin Recipe | foodiecrush.com (2024)

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Grab and go breakfasts can be the saving grace of any weekday morning. The eggs in this homemade Egg McMuffin sandwich recipe can be batch cooked in the oven, on the stove top, or in the microwave, and make eating a healthy breakfast your easiest decision of the day.

This recipe is brought to you by Kroger

We’re all guilty of it. The alarm blares at some ungodly time of the morning (no matter what time it is) and our first reaction is to fumble about and emphatically hit that snooze button for just.10.more.minutes.of.I.NEED.MORE.SLEEEEEP.

And that my friends is how you your morning time table suddenly becomes irrevocably out of whack. So what’s the first thing to go in your morning routine? Breakfast.

You think to yourself as you hustle out the door,“I’ll just grab something later,” or “Here honey, just eat this pop tart,” and load everyone into the car and buckle up for your day.

But that muffin/bagel/donut you impulsively picked up as your cruised through the drive-thru with your grande skinny latte is loaded with sodium, fat, and calories? Where’s the skinny or the healthy in that? Or worse, you don’t grab anything at all so you overeat at lunch. And your kid finds herself starving thanks to those empty carbs before 1st period is even over.

That’s why having a stash of make-ahead breakfasts ready to run out the door along with you is the secret to your morning’s success.

What Egg Do You Use In a Breakfast Sandwich

I’m a pretty simple breakfast eater and eggs are always my number one breakfast ingredient choice. Eggs really are the perfect food: they’re nutritious, they’re filling, they’re adaptable, and they’re totally portable if need be. And there’s probably not a better known portable egg meal than the almighty Egg McMuffin. And there’s no reason not to make it at home.

Kroger’s Simple Truth brand offers large brown organic eggs or natural cage-free eggs that come from chickens fed organic or natural feed. Or, if you really don’t have time to cook, they do the work for you with their hard boiled eggs that are cooked and peeled and ready to eat.

And if you’re too busy to even shop in the store, order all of your groceries online with Kroger (which for me is my local Smith’s) and pick them up already bagged and ready to go, or have them delivered right to your home.

The beauty of this recipe is you can really use any style of cooked eggs you want, depending on how drippy you like your egg:

How to Cook Eggs The Easy Way

There are a variety of methods to cook eggs and achieve the same result for adding to your breakfast sandwich. If you prefer a harder cooked egg, pierce the yolk with a sharp knife before cooking so it spreads into the white.

How to cook eggs (poach) in the microwave: This is likely your fastest route to on-the-go breakfast. Simply break an egg in a ramekin with ¼ to ½ cup water depending on the size of the ramekin so the egg is covered with water. Poke the whites around the egg yolk 3 times with a sharp knife so the whites cook thoroughly. Cook on high for 1 minute in the microwave with an extra 15 seconds blasts if the egg isn’t cooked to your liking. Strain from the water.

How to cook eggson the stovetop:Spray a small non-stick pan with canola oil cooking spray and heat over medium-high heat. Crack an egg into the pan and drop the heat to medium. Poke the whites with a sharp knife 3 times around the outside of the yolk to break up the whites to set as they cook. If you want a hard cooked egg, gently pierce the egg yolk with a sharp knife. Cook to desired doneness for sunny side up eggs, or flip with a spatula or a flick of the wrist for over easy eggs. Repeat with the remaining eggs.

How to cook eggs in the oven: Preheat the oven to 375°F. Spray a 6-tin, non-stick muffin tin with canola oil spray then crack the eggs into the tins. Poke the whites with a sharp knife 3 times around the outside of the yolk to break up the whites to set as they cook. If you want a hard cooked egg, gently pierce the egg yolk with a sharp knife. Cover with 2 tablespoons of water and bake for 8-10 minutes or until desired doneness

see more:37 Easy Healthy Breakfast Recipes to Jumpstart Your Day

How to Make a Healthy Breakfast Sandwich

This breakfast sandwich is on the short list as one of the healthiest and definitely easiest breakfasts you can make and requires just 4 simple ingredients:

1 split English muffin (I usually buy the whole wheat variety)
1 large egg (protein-rich, nutritious, and filling)
1 slice cheddar cheese (adds more protein and more deliciousness)
2 slices Kroger Canadian bacon (only 15 calories per slice and one of the leanest breakfast meats out there)

The beauty of this recipe is it isn’t really a recipe at all, but more of a layering of ingredients, and you can add more healthy to the sandwich, too, with fresh veggies like sliced tomato or avocado, and raw or cooked spinach or greens.

see more: 19 Healthy Breakfasts When You Don’t Have Time to Eat

How to Make This a Freezer Breakfast Sandwich

These sandwiches are perfect for making ahead all at once and keeping in the fridge or freezer to eat on the go.

To freeze these sandwiches, simply cook as directed then wrap tightly with plastic wrap or aluminum foil, then store in a gallon freezer bag to pull from through the week. They will stay good in the refrigerator for 1 month.

To reheat, remove the sandwiches from the plastic wrap or foil and toast in the oven. Or, microwave for 1 minute on 50% power, flip the sandwich over and microwave for 1 more minute on high power.

More Quick and Healthy Breakfast Recipes to Get Your Day Going

Microwave Egg and Vegetable Breakfast Sandwich
Spinach and Mushroom Egg White Frittata
Microwave Egg Caprese Breakfast Cups
Caprese Avocado Toast Plus 10 Avocado Toasts You’ll Love Forever
6 Back to School Easy Breakfasts Plus a Frog In the Hole
Cherry Berry and Banana Overnight Oats

If you make this recipe, please let me know! Bookmark this recipe and leave a comment below,or take a photo andtag me onInstagramwith #foodiecrusheats.

4.75 from 16 votes

Healthy Homemade Egg McMuffin

These grab and go breakfast sandwiches can be totally meal prepped ahead and are just as good with sliced hard boiled eggs, too.

Servings 6 sandwiches

Ingredients

6 Simple Truth large grade AA eggs
6 english muffins
6 slices cheddar cheese
12 slices Kroger sliced Canadian bacon

Instructions

To poach the eggs in the microwave:
Add ½ cup water to a large ramekin or small straight sided bowl and gently break an egg into it. If you want a hard cooked egg, gently pierce the egg yolk with a sharp knife. Cover with a paper towel and microwave on high for 1 minute, adding 15 second increments to desired doneness. Drain the water and place the egg on a plate, then repeat with the remaining eggs.
To cook the eggs on the stovetop:
Spray a small non-stick pan with canola cooking spray and heat over medium high heat. Crack an egg into the pan and drop the heat to medium. Poke the whites with a sharp knife 3 times around the outside of the yolk to break up the whites to set as they cook. If you want a hard cooked egg, gently pierce the egg yolk with a sharp knife. Cook to desired doneness for sunny side up eggs, or flip with a spatula or a flick of the wrist for over easy eggs. Repeat with the remaining eggs.
To cook eggs in the oven:
Preheat the oven to 375°F. Spray a 6-tin, non-stick muffin tin with canola oil cooking spray then crack the eggs into the tins. Poke the whites with a sharp knife 3 times around the outside of the yolk to break up the whites to set as they cook. If you want a hard cooked egg, gently pierce the egg yolk with a sharp knife. Cover with 2 tablespoons of water and bake for 8-10 minutes or until desired doneness.
While the eggs are cooking, toast the english muffins. Once toasted, add a slice of cheese to one side of each of the muffins and toast under the broiler just until the cheese begins to melt.
Meanwhile place the Canadian bacon on a plate and heat in the microwave on high for 30 seconds.
To assemble the sandwiches, layer the cheese covered side of the English muffin with the egg then two pieces of Canadian bacon and top with the other English muffin side.
Eat hot, or refrigerate and warm before eating.
To freeze, tightly wrap the individual sandwiches with plastic wrap or aluminum foil, then store in a gallon size freezer bag. Freeze up to 1 month.
To reheat, remove the sandwiches from the plastic wrap. Microwave for 1 minute on 50% power. Flip the sandwich over and microwave for 1 more minute on high power.

This post is in partnership with Kroger. As always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. All opinions are always my own.

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