Heart-Healthy Classic Ham and Egg Sandwich
Elevate your breakfast game with this Heart-Healthy Classic Ham and Egg Sandwich, a nourishing twist on a timeless favorite. Crafted with wholesome ingredients like toasted whole-grain bread, protein-packed egg whites, lean ham, fresh spinach leaves, juicy tomato slices, and creamy mashed avocado, this sandwich is as nutritious as it is delicious. A dash of olive oil, sea salt, and black pepper enhances the flavor while keeping things light and heart-smart. Ready in just 20 minutes, this easy-to-prepare sandwich makes a perfect start to your day, combining balanced nutrition with satisfying taste. Whether you're looking for a quick weekday breakfast or a portable meal on the go, this healthy ham and egg sandwich is the perfect way to fuel your morning.
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Recipe Information
Ingredients
- 2 slices Whole-grain bread
- 2 large Egg whites
- 2 slices Lean ham
- 0.5 cup Spinach leaves
- 0.5 medium Tomato
- 0.25 Avocado
- 1 teaspoon Olive oil
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Sea salt
Instructions
Begin by toasting the whole-grain bread slices until golden brown and crispy. Set aside.
In a non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
Pour the egg whites into the skillet and sprinkle with sea salt and black pepper.
Cook the egg whites until they are fully set, gently stirring to create a scramble.
While the eggs are cooking, slice the tomato and mash the avocado.
Once the eggs are cooked, remove them from the heat and set aside.
In the same skillet, lightly warm the lean ham slices for about 30 seconds on each side.
To assemble the sandwich, spread the mashed avocado evenly across one slice of toasted bread.
Layer the cooked egg whites over the avocado, followed by the spinach leaves, sliced tomato, and warmed ham slices.
Top with the second slice of toasted bread and gently press down to secure the sandwich.
Slice the sandwich in half and serve immediately.
Nutrition Facts
Calories |
474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 1896 mg | 82% | |
| Total Carbohydrate | 40.8 g | 15% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 10.6 g | ||
| Protein | 25.9 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 64 mg | 5% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 742 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
