Thursday, May 1

Breakfast Egg Sandwich with Avocado and Chipotle Mayo

breakfast sandwich with eggs, cheddar, and chipotle chili

Listen to your mom. A healthy breakfast is the most important meal of the day. Plus it's an easy way to get a healthy dose of calcium for your bones.

Not a breakfast eater? Could you try eating breakfast for 3 weeks? Because that's how long it takes your brain to develop a habit, and this is one healthy habit.

Eating a healthy breakfast can help you:
  • Jump start your metabolism, so you burn more calories all day long.
  • Consume fewer calories throughout the day since you tend to be less hungry and make smarter eating choices.
  • Stabilize your blood sugar, which has been linked to a decreased risk of cardiovascular disease and Type 2 diabetes.
  • Concentrate and perform better at work (hey, maybe that whole wheat toast and scrambled eggs could help get you a raise).
  • Build endurance with physical activity, so your work-outs will be better.
What should you eat for a healthy breakfast?
  1. Complex carbohydrates or "good carbs" such as whole grains, fruits, and vegetables. (Pop-Tarts are not a whole grain).
  2. High fiber foods. Fresh fruit and whole grain cereals help you stay fuller longer, so you won't be starved an hour after eating breakfast.
  3. Lean protein such as non-fat dairy, legumes, and egg whites. It keeps you satiated and builds lean muscle which helps burn fat and calories.
  4. A little bit of "good fat" is optional. "Good fats" or monosaturated fats include olive, peanut, and canola oils as well as fresh avocados, most seafood, and most nuts.
No time for breakfast? Here's some help to create healthy, calcium-rich breakfasts. Just click here to learn more about my Beautiful Bones Osteoporosis event.

When you're in a rush:
  • Power bars. Cliff Builder Bars are made with soy protein and taste great. They average 270 calories, 20 grams of protein, and have an impressive 25% of your daily calcium needs.
  • Whole wheat crackers with peanut butter and a glass of skim milk.
  • A smoothie made with calcium-fortified orange juice, soy milk, or skim milk.
  • A glass of skim milk, a banana, and a dozen dry roasted, unsalted almonds.
When you've got 15-30 minutes to eat:
  • A bowl of high fiber oatmeal, or whole grain cereal such as Kashi, with skim milk, fresh berries, and a few almonds or walnuts.
  • A bowl of low-fat or non-fat yogurt or cottage cheese with granola and fresh fruit.
  • A whole wheat wrap filled with scrambled egg whites, black beans and salsa.
  • A breakfast egg sandwich made with multi grain English muffins.
  • Whole wheat toast with almond butter, banana, and honey and a glass of skim milk.
  • A hard boiled egg, an orange, and a glass of skim milk.
When you're kickin back:This egg sandwich can be made in less than 15 minutes and will keep those stomach growls at bay for hours. With a multi-grain English muffin instead of plain, egg whites, avocado, soy mayo, and a little cheese, this is one high calcium, high protein, satisfying breakfast.

breakfast sandwich with eggs, cheddar, and chipotles chilis

Breakfast Egg Sandwich with Avocado and Chipotle Mayo
Serves 1
Print recipe only here.

1 multi-grain or whole wheat English muffin
3 egg whites
a dab of olive or canola oil
about 1 teaspoon soy mayo mixed with 1 teaspoon chipotles in adobo sauce
1/4 of an avocado, sprinkled with lime juice
1 ounce cheddar cheese

Toast the English muffin. Mix the soy mayo and chipotle chili and set aside. Slice the avocado and sprinkle with lime juice to prevent it from oxidizing, or turning brown; set aside.

Rub a dab of olive or canola oil over the surface of a small non-stick skillet over medium heat Add egg whites and cook 2 minutes, or until slightly puffed; fold in half and cook 1 minute, or until lightly browned; flip, add the cheddar cheese, and cook 1 minute more (or until your preferred doneness).

Spread the chipotle mayo on the toasted English muffins. Add the eggs with melted cheese and avocado slices.

Serve with a side of fresh fruit such as calcium-rich oranges and berries seasoned with mint.

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glamah16 said...

Nothing is tastier in the morning than a good egg sandwhich. I like the addition of avaocado. Something I need to try out.

Elly said...

Mmm, what a great twist on the classic egg sandwich. Looks delicious. And I totally agree with you about breakfast. It's so important. Plus, it's just so good! :)

RecipeGirl said...

My mother is horrible about breakfast. She doesn't eat until about 11am. My nutritionist told me that I should be eating breakfast (or something, at least) within 30 minutes of getting out of bad. That's tough, but I'm trying. I'm on a current kick for egg white omelettes. Your egg sandwich looks like a nice weekend treat to make for my hubby!

RecipeGirl said...

Oops... I meant to say- "out of BED." Embarrassing.

Nina Timm said...

I would get out of bed pretty fast for this breakfast. Yum!

Rosa's Yummy Yums said...

Wow, such a scrumptious breakfast would even get me out of bed before 6 am!!!! Gorgeous!



Helene said...

Phenomenal post Susan! This would be brunch on sundays! Makes me hungry already!

Unknown said...

I just loveee a really good egg sandwich...and this looks like a wholesome brekkie! yum! i could take anything after this eh?


you're invited to my chinese take-out party, check out the details in my blogpost:

hope you'll play along :)

T.W. Barritt at Culinary Types said...

Love breakfast! I could eat breakfast for dinner. I could certainly eat this breakfast sandwich for dinner!

cmoore said...

Oh Lord. Not the post to read when one is slightly hungover (or, still slightly inebriated). Looks delicious though, as per usual.

Rachel said...

How lovely! I have to admit I am not much of a breakfast eater even though I work at home so time isn't really an issue. For some reason, eating in the AM makes me really nausous so I just try and eat an early lunch. I'll have to try this for lunch!

Lydia (The Perfect Pantry) said...

Almost every morning I have the same breakfast, because I'm not really a breakfast person and eat it just because I know I should -- oat bran, skim milk, half a banana. Coffee. But I do love chipotles in adobo, so maybe that's what it takes to get me to make something more interesting, like your recipe!

Asha said...

That makes a wonderful Sunday breakfast. Weekdays, we just grab cereals, Muffins or toast. Weekends, we will make it special!:))

Anonymous said...

I'm an espresso for breakfast kinda gal. I know I should eat breakfast but I never could.
There's a deli here that cooks up the very best egg and bacon sandwiches on a hard roll (with ketchup). I have these sometimes on a late Sunday morning.

Heather said...

Do you watch Top Chef? I love that breakfast that Elia made, although I've changed it a bit. Whole grain waffle (2) and sandwich in between: scrambled egg whites with bell peppers, no salt vegetarian refried beans, slice of cheddar cheese and a drizzle of maple syrup. It is so good!
I've never tried soy mayo, but I'll have to check it out.

Mike of Mike's Table said...

I'm trying to improve what I eat for breakfast and this looks like a tasty one to add to the repetoire. Yum!

Ivy said...

You are so right about breakfast.I can't do without breakfast. Most Greeks just drink coffee and smoke. That's was what my husband used to do when we met but I am happy to say that I learned my family to eat breakfast (and quit smoking).

Susan @ SGCC said...

This is a perfecr example of why breakfast is my favorite meal of the day- any time of day! Looks terrific and terrifically healthy!

Lori Lynn said...

Not only does the egg sandwich sound delicious (and YUM chipotle mayo), your photos are so cheery, they say, "rise and shine, this will be a beautiful day!" Love it.

Chibog in Chief said...

breakfast will never be the same again with this finger-lickin good egg sandwich yum!!

glad to be back again to savour your brilliantly written articles, amazing photos and delicious creations :-)

ames said...

Wow, you sure know how to take an ordinary breakfast and make it *outstanding*!

Lisa Turner said...

This certainly got my attention. The chipotle mayo and the addition of avocado and lime is such an inspired idea. Just lovely Susan.

Deborah said...

I am a huge breakfast person, and this looks delicious!

Eve Fox said...

MMMMMMM.... I just ate breakfast and now I am hungry again!

Sig said...

I am "working" from home today, so I made myself a nice egg sandwich this morning too... but looking at your perfect looking sandwich is making me hungry again.... :) and chipotle mayo... yummm why didn't i think of that!

Meeta K. Wolff said...

this looks sensational. I love breakfast too and on the weekends we really indulge. Your idea with the chipolte mayo is awesome!

Amy said...

I have to admit I rarely eat breakfast, even on the weekends, but this is really inspiring!

cindy said...

mmmm! chipotle...AND avocado! mmmm! (that was one of the high points of san diego food for me, the half an avocado on my enchiladas, or whatever i ordered!)

Katie Zeller said...

Pop tarts aren't whole grain????
Do they still make them?
I eat a good breakfast everyday... except when I find chocolate croissants hanging on my garden gate....
I have to admit, I really, really love 'bad' breakfasts...

Anonymous said...

Darn, I didn't see Eggos anywhere on your list. (bad mom!) Well, this certainly inspires me to do much better for my children in the morning AND, in turn, do better for myself. Thank you for a tasty, informative & inspiring post.

xoxox Amy

Kalyn Denny said...

Great post! It took me quite a few years to get the breakfast habit, but I'm a committed breakfast eater now!

Proud Italian Cook said...

I'm a coffee girl too, but on the weekends we like a good breakfast. This is a great, much healthier version of an egg Mc muffin!! The avocado tops it off perfectly!

Susan from Food Blogga said...

coco-It's high in calcium.

elly-Glad to hear it!

lore-I eat egg whites every day. No worries. :)

nina-Gee, thanks!

rosa-Before 6, huh? Then it must look good. ;)

tartelette-Sunday's only 2 days away. ;)

rita-"Brekkie" is such a fun term. I'm going to try!

tw-I love breakfast for dinner too.

cmoore-Feel better. :)

rachel-Sounds like a plan.

lydia-I'm a creature of habit too, but this definitely spices things up for a change.

asha-Hope you enjoy it this weekend then!

maryann-Mmmm...that sounds delicious. I'm a ketchip freak.

heather-Ooh, that sounds fantastic. I'll have to try it.

mike-I'm happy to hear it.

ivy-Then you have accomplished two major tasks! Kudos to you for improving the health of your loved ones. :)

susan-It is good any time of the day.

lorilynn-That is so sweet of you to say.

dhanggit-That is so kind of you. I'm so happy to see that you're back. :)

ames-Why, thank you kindly! :)

lisa-Thanks so much; I appreciate that.

deborah-It really is tasty.

eve-That's what I like to hear.

sig-Now you can have it on your second one. :0

meeta-Thanks a bunch!

amy-Ooh, please give it a try!

cinderelly-It is very San Diego, isn't it?

katiez-Don't tell anybody, but my bad breakfast is chocolate bread!

amy-Have you tried Kashi waffles? They're really tasty. They're made from whole grains and are high in fiber and protein.

kalyn-That's what I like to hear.

Cakespy said...

I love breakfast more than just about anything, and this sounds delicious and good for you--killer combo! A great way to keep up my strength for cake later on in the day :-)

Unknown said...

That breakfast sandwich sounds so good!

Manggy said...

Absolutely right on everything, Susan... If I had that sandwich for brekkie (plus the luscious fruits on the side of course), I think I'd be satisfied for the rest of the day :)

Brittany said...

I am a reformed breakfast skipper and am happy to say that I have been partaking in the morning meal daily for almost a year now. It is true- it takes a while to get used to it. I used to have a very hard time eating in the morning. Now I wake up to a growling tummy. By the way- 4 months ago, I got a promtion. Perhaps due to the banana and cereal. These are great suggestions and if you'd like to come over and make me that sammie tomorrow morning, that would be just fine.

Anonymous said...

That makes me want to eat breakfast all day long :)). I love that you used lime juice, makes it so much lighter.

Peter M said...

Susan, I'm calling this the Blogga Mc Muffin, it's fab with the avocado and chipotle.

As for brekkie, I now can't start my day without it...I feel sick.

Laurie said...

Between you in San Diego and Lori Lynn in San Pedro eggs are a beautiful thing! I think I better wake up a lot earlier and try my hand at a much better breakfast for my kids than Pastina or Accini Di Pepe. Thank you for sharing this "presentazione bella"!

Jeanne said...

After making eggs Benedict last weekend, I am rediscovering the joys of English muffins and eggs - the addition of avocado is inspired! Also still laughing about "pop tarts are not a wholegrain". Next you'll be telling me KFC is not free-range ;-)

K Allrich said...

That is one gorgeous looking egg sandwich! I lived on egg sandwiches in art school. With mustard. ;)

Nanditha Prabhu said...

sure to give it a try...i love the avocado addition to it.

Cakelaw said...

This looks delicious Susan - I am hoping really hard that someone will make this for me tomorrow morning!

Julie said...

Great breakfast idea. It's not possible for me to skip breakfast...I love it. The chipotle in your recipe is nice touch!

Anonymous said...

A healthy breakfast starts the day right? Absolutely! No time for a leisurely breakfast? Right again! So I eat healthy - fast! I nibble on thawed mock crab right from the package as I scramble to get oat cereal into the kids. I also slap peanut butter between two pieces of oat nut bread and take bites between tying shoes and zippering coats. Then I grab a bannana to eat at the bus stop. Breakfast in a hurry? You bet. But afterwords, I'm firing on all cylinders. Ready for the day - ready for the world! Thanks for the breakfast pep-talk!

MeloMeals said...

The Chipotle Mayo definitely makes this! I love that you use soy mayo...

the pic is amazing as well!

Anonymous said...

I've been visiting your blog frequently and just wanted to say thanks. Your recipes are really inspiring. This is so much better than my typical bowl of cereal.

Cris said...

Oh I wish we could get English muffins at the grocery store here... you made me feel homesick for the US with this recipe... which is a good thing, don't feel bad about it :-)

Anonymous said...

Good Job! :)

Anonymous said...

I just came across this recipe while looking for an avocado breakfast recipe because my friend just dropped off three huge avocados. I just made this and it is delish! Thank you for posting this.