High Protein Breakfast Sandwich (33g, 7 Min)

Think of this meal as a high-protein eggs benedict, swapping the poached egg and hollandaise for a fried egg with runny yolk and fanned avocado. Better macros in less time, and (my opinion) just as delicious.

Ingredients

Serves 1 - makes 2 pseudo eggs benedicts. Multiplies cleanly for more servings.

• 1 English muffin, cut in half
• 2 large eggs
• 1/2 avocado
• 2 slices Canadian bacon
• Olive oil or butter for frying

Instructions

This is the order I do things in for my kitchen, but you might change the order after making it once or twice. I have this down to 7 minutes but it's taken me 10+ repetitions to get there. Count on at least 15 minutes the first time you make this.

1. 1
   Toast the English muffin halves. This meal comes together quick so I get my english muffins toasting right away. Granted, I have an oven-style toaster which is slower than a traditional pop-up one.
2. 2
   Fry two eggs in olive oil or butter. On medium heat, crack 2 eggs into an oiled or buttered pan. Season with salt and black pepper. Once the white is just a little runny on top, carefully flip them. Wait about another minute, then take the pan off the heat. They'll continue cooking off the heat for ~30 seconds, then stay warm for a few minutes while you finish prep. The goal is a runny yolk for luxurious mouthfeel.
3. 3
   Lay one slice of Canadian bacon on each muffin half. I keep the english muffin halves in the toaster (oven-style toaster) to warm up the bacon, but if you have a pop-up toaster you can put the canadian bacon on there cold or microwave it first. I've tried pan-frying my canadian bacon but the water content makes the oil splatter - would not recommend.
4. 4
   Slice the half avocado. Cut it into vertical stripes, however thick you want. Spoon out half of the avocado half and fan the strips on top of the Canadian bacon on one muffin half. Repeat with the remaining avocado on the second half.
5. 5
   Carefully slide a fried egg onto each muffin half.

Enjoy a healthy and delicious breakfast! Or lunch, or dinner.

Avocado tip: When I'm grabbing a ripe avocado to cut up but I only need half, I slice it down the middle around the pit and twist to separate, like an oreo. The half that retains the pit is what I put in a plastic baggie back in the fridge, since having the pit in there slows browning.

Full Macro Breakdown

Per serving (both halves combined):

Here's where each macro comes from:

• Eggs (2 large): 14g protein, 15g fat, 1g carbs. The biggest single protein source in this recipe.
• Canadian bacon (2 slices): 13g protein, 1g fat, 1g carbs. Leaner than regular bacon, so you get protein without excessive fat.
• English muffin (1 whole): 5g protein, 1g fat, 25g carbs. Your main carb source and the structural base.
• Avocado (1/2): 1g protein, 12g fat, 6g carbs. Provides healthy fats and makes the meal more calorie-dense.

If you're new to tracking these numbers, our guide on how to count macros walks through the basics of calculating protein, carbs, and fat targets.

Variations and Swaps

This recipe is flexible. A few options if you want to change things up:

• Swap the English muffin for a bagel thin. Lower carb count, slightly different texture. Adjusts the carb macro by about 5 to 10g depending on the brand.
• Use turkey bacon instead of Canadian bacon. Similar protein, slightly different flavor and fat content.
• Add a slice of cheese. Adds roughly 7g protein and 9g fat per slice. Easy way to push past 40g protein.
• Add spinach or arugula. Minimal macro impact, adds micronutrients and a bit of freshness.

If you want more protein, I've heard that protein english muffins are a thing now. I have not found any in my local supermarkets though.

Get Traccy with Maccy

Every morning all I do is type "usual english muffin thing" into Maccy (not joking) and it dupes and logs this meal for me, with each ingredients' USDA nutrition data. If you're interested in tracking your nutrition, you can try Maccy free.