Aug 102012

Whether you believe it or not, I love taking shortcuts in the kitchen whenever possible.  I buy pre-steamed lentils, pre-roasted beets, and even pre-grilled chicken sometimes.  Well today I took the craziest shortcut yet…and you won’t believe where it happened–the microwave.  Yep, this sandwich was almost entirely microwave made, and it was awesome.  

So the inspiration behind the microwave meal–I’ve started to get a little tired of my same daily yogurt/fruit breakfast and have been craving eggs.  The problem is that an egg sandwich at most restaurants is not so healthy, and you have no idea what really went into it.  So I figured I’d see how fast I can throw together a breakfast sandwich in the morning, and the answer is 5 minutes!  All you do is use a microwave safe bowl (as close to the size of your english muffin/sandwich flat as possible) and fill it with 3 egg whites, salt, pepper, and your choice of vegetables.  Microwave for 2 minutes and you have a perfectly cooked omlette with no added fat.  Place a slice of lowfat cheese on top and return to the microwave for another 20 seconds, throw it onto your bread, and there you have it.  A perfect, healthy hot breakfast any time.  Honestly, I was shocked how perfectly cooked and tasty this was.

Nutritional highlights: It’s tough to find a healthy breakfast outside of your own home.  Even if you find one that’s relatively low in calories like DD’s flatbread sandwich, you have no clue what’s actually in it (and this one has a massive paragraph worth of ingredients).  My sandwich just has a few natural, healthy ingredients.  The microwave method is not only fast, but it also allows you to cook the eggs with no added fat at all.  By using egg whites, plenty of veggies, whole grain bread, and low fat cheese, I’ve created a well rounded, healthy breakfast in almost no time.  

5 Minute Eggwhite and Vegetable Flatbread Sandwich


  • 3 egg whites
  • salt and pepper to taste
  • raw or cooked vegetables that you like, chopped (I used leftover cooked veggies since I like softer veggies in my eggs)
  • 1 slice of low fat cheese (or shredded cheese)
  • 1 whole grain english muffin, sandwich thin, or bread

In a small microwave safe bowl, crack 3 egg whites.  Whisk with a fork.  Drop in your chopped veggies (I used mushrooms, zucchini, and tomato), season with salt and pepper, and stir.  Put in the microwave for 2 minutes or until the eggs are cooked through.  Top with cheese and return to the microwave for another 20 seconds until the cheese is melted.  Remove eggs and place onto your bread (toasted or not is fine).  Enjoy your healthy fastest breakfast ever and get your tush to work!!

  One Response to “5 Minute Breakfast Sandwich- Egg White and Veggie Flatbread”

  1. Just a quick question–what do you do with your egg yolks after you use the whites?

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