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Egg and Veggie Breakfast Sandwich⏱ 50 min total
Recipes

Egg and Veggie Breakfast Sandwich

Per 1 serving · 147 g · 7 ingredients

Calories
250
13%
of a 2,000 cal day
  • Protein
    14g
    22% of calories
  • Carbs
    28g
    44% of calories
  • Fat
    9.7g
    34% of calories
Portion

At a glance

One serving of Egg and Veggie Breakfast Sandwich (147 g) has 250 calories, with 14 g of protein, 28 g of carbohydrates and 9.7 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (29% DV), Vitamin K (52% DV) and riboflavin (b2) (31% DV). Keep an eye on cholesterol, which provides 64% of the daily value.

Per 100 g
170cal
medium energy density
Protein per 100 cal
5.7g
Net carbs
23g
carbs minus fiber
Fiber
4.9g
6 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Vitamin K52%
  • Riboflavin (B2)31%
  • Folate (B9)21%
  • Vitamin B1221%
  • Pantothenic acid27%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin A17%
  • Thiamine18%
  • Niacin16%
  • Vitamin B618%
  • Magnesium16%

Watch

20%+ of the daily value

  • Cholesterol64%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min
  1. 1

    Preheat oven to 350 degrees F.

  2. 2

    Scramble eggs in a bowl.

  3. 3

    Dice veggies. Lightly sauté mushrooms and onions in oil over medium heat until tender, 5-10 minutes., adding spinach during the last 3-4 minutes.

  4. 4

    Butter a muffin tin, and add veggies.

  5. 5

    Evenly distribute eggs on top of the veggies (filling about 3/4 full).

  6. 6

    Bake for 20 minutes, checking center to make sure they're cooked through.

  7. 7

    Split the english muffins in half, add shredded cheese, an egg cup, and lightly mash down to spread out the egg cup.

  8. 8

    Let cool before wrapping up in tin foil to freeze. Wrap each sandwich individually, then place all in a freezer safe ziploc bag

  9. 9

    To reheat: place sandwiches (still wrapped in foil) in a 350 degree oven for 30 minutes, or microwave out of foil, in a paper towel, 1-2 minutes. Enjoy!

Vitamins & minerals

Amounts for 1 serving (147 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A157 μg
17%
Vitamin C4 mg
5%
Vitamin D1 μg
7%
Vitamin E1 mg
8%
Vitamin K62 μg
52%
Thiamine0.2 mg
18%
Riboflavin (B2)0.4 mg
31%
Niacin3 mg
16%
Vitamin B60.2 mg
18%
Folate (B9)84 μg
21%
Vitamin B121 μg
21%
Pantothenic acid1 mg
27%
Choline161 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium264 mg
26%
Iron3 mg
36%
Potassium305 mg
6%
Magnesium66 mg
16%
Phosphorus330 mg
47%
Zinc2 mg
18%
Copper0.2 mg
21%
Manganese1 mg
58%
Selenium44 μg
81%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene711 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol98 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 250 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 48min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Egg and Veggie Breakfast Sandwich?

One serving of Egg and Veggie Breakfast Sandwich (1 serving) has 250 calories, which works out to 170 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Egg and Veggie Breakfast Sandwich high in protein?

It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Egg and Veggie Breakfast Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Egg and Veggie Breakfast Sandwich?

367 mg per serving.

How much sugar is in Egg and Veggie Breakfast Sandwich?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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