I was born in London, Ontario, Canada, and this was the breakfast that was served every Sunday when I was growing up. I now serve the same sandwich to my fiancé and hope to serve it to my beautiful daughter when she's old enough for hard foods. But, I'm also on a budget and don't want to spend the money on a pound of smoked salmon. Fear not! The flavor of smoked salmon is very rich, which means a small amount goes a long way. A smaller 3-ounce package of smoked salmon from your local supermarket will do just fine!
Prep Time - 5 Minutes --- Cook Time - 5 minutes
Makes 1 Serving
Amount Of Ingredients | Ingredients |
1 | 100% whole-wheat English Muffin Sliced In Half |
--- | Cooking Spray |
1 Large | Pasteurized Egg |
1/8 Teaspoon | Salt |
1/8 Teaspoon | Freshly Ground Black Pepper |
1 Tablespoon | Whipped Cream Cheese |
1 Ounce | Smoked Salmon |
2 Slices | Tomato |
How To Make The Smoked Salmon Breakfast Sandwich
Toast the English muffin and set it on a plate.
Coat a medium skillet with the cooking spray and place it over medium heat. Crack the egg into a cup then gently pour it into the skillet, being careful not to break the yolk. Cook it until the white solidifies around the yolk, about 2 minutes. Carefully flip over the egg and cook it for 2 minutes more. Season it with salt and pepper.
While the egg cooks, top each English Muffin half with half the cream cheese, smoked salmon, and tomato slices. When the egg is cooked, slide it onto the tomato slices. Top the sandwich with the other English muffin, cream cheese, smoked salmon, and tomato half.
To Go: Wrap in aluminum foil and take it on the go.
Quick Tip: Choose whipped cream cheese whenever possible. It has fewer calories than regular cream cheese because of the air incorporated when it is whipped. This means the same volume of whipped cream cheese has fewer calories than its regular cream cheese amount. You can also add avocado to the sandwich. Its a perfect combination with the salmon.
Nutritional Value (Per Serving)
Calories - 284
Fat - 11 Grams
Saturated Fat - 4 Grams
Protein - 18 Grams
Total Carbs - 29 Carbs
Fiber - 4 Grams
Sodium - 845 MG
Save Money, Save Time, And Eat Healthy Meals With Meal Prepping
Preparing healthy and delicious meals 3 times a day can be so hard with everything else you have going on in your life. If you are stressed out at work, you have hungry tiny humans at home, need to bring the dog out for a walk, or do the laundry, thinking about food might be the last thing on your mind.
I know the feeling; I’ve been there before. In my case, work and stress exhausted me. But I still wanted myself and the family to eat well.
That’s when I discovered meal prep. Honestly, if you are late from work or are just rushing out of the house in the morning, having a meal ready to grab can be a lifesaver. By using some simple tips and planning, you’ll be blown away by how easy cooking delicious food can be.
Free Meal Planner
Download this 1 page weekly printable meal-planning template! You can use this to organize your meals for the next 7 days and add what kind of groceries youll need for when you go shopping!
Benefits Of Meal Prepping
Save Money
By making a meal plan, you’ll be able to waste a lot less food. When you go food shopping, you’ll just buy exactly what you need and won’t be tempted to overspend. Plus, by preparing your own healthy recipes, you’ll save a great deal of money rather than eating out.
Save Time
By spending a few hours chopping fresh veggies and cooking at the weekend, you’ll have more time during the busy week to relax and worry less about what you need to put on your table.
Eat Healthy Meals Every Day
The hungrier you are, the more tempted you get to eat unhealthy food. By meal prepping you’ll know what you are eating every day by cooking healthy food ahead of time. This ensures that you are getting the proper vitamins and nutrients your body needs.
Once you get the hang of it, you’ll be amazed at how a bit of organization can make your life so much easier, and you’ll just ask yourself why you didn’t do this sooner! If you’re planning on doing meal prepping for weight loss, you’ll want to check out this article! Lots of helpful tips to get you on the right path.
My Favorite Meal Prep Containers
I love containers that are made of glass. You can see what’s in them. They can be used in microwaves, and they won’t release any chemicals at hot temperatures as plastic containers can.
Meal Prep Bowls with dividers: I love these when I want to separate ingredients, like fruits and nuts from my main meal.
Mason Jars: For salads, overnight oats, and chia puddings.
Glass Bottles: Perfect for soups or smoothies on the go!
I really hope you give today's recipe a try! Let me know if you did by sending me a picture of how it turned out. You can message my Facebook page or Instagram page to show me the end result. Click here if you’re looking for more healthy breakfast recipes.
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