Egg and Salmon Sandwich

  May 9, 2012  |    Blog

Need a breakfast that feels like a splurge yet that gives you the nutrients you need so that you can power right through this hump day? Look no further than this mouth-watering breakfast sandwich. The smoked salmon (Yes,-that’s code for indulgent lox!) has omega-3 fatty acids, the egg whites are packed with plenty of protein, and the whole wheat English muffin is a healthy carbohydrate choice. This all makes for the perfect combination of energy-fueling foods to help you power through your day.

Egg and Salmon Sandwich

1/2 teaspoon(s) extra-virgin olive oil
1 tablespoon(s) finely chopped red onion
2 large egg whites, beaten
Salt and pepper, to taste
1/2 teaspoon(s) capers, rinsed and chopped (optional)
1 ounce(s) smoked salmon
1 slice(s) tomato
1 whole-wheat English muffin, split and toasted


  1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
  2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Nutrition Info- Calories: 214, Total Fat: 5g, Carbohydrates: 25g, Protein: 19g

You also might want to add some berries on the side of this meal to give you some extra antioxidants and energy! Enjoy!

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