3-Minute Breakfast Sandwich

This post barely even classifies as a “recipe” because it’s so simple. But it took me a good 20+ years to discover that this was a thing, so it couldn’t hurt to share with my fellow morning-rushers.

I’m always on the hunt for the easiest possible breakfast food. I need something that I can throw together in 5 minutes or less, can be eaten in the car, is relatively healthy, and will keep me full for 4 or 5 hours. I’ve gone through many stages: egg omelet muffins (too much Sunday prep), peanut butter banana toast (too many carbs), hard boiled eggs (too unsatisfying). Of course what I always wished I could do was stop at McDonalds on the way to work every day for an Egg McMuffin, but I’ve managed to refrain for the most part.

Then one day, the pieces just aligned in my head: I spotted some 100-calorie, whole grain English muffins at the grocery store, and grabbed them. I knew you could make scrambled eggs in the microwave, but could I make a more solid egg “patty”?

So the next morning, I assembled my ingredients:

3-Minute Egg Sandwich | Chrissie Cooks

Yep, that’s it.

I grabbed one of my big, wide cappuccino mugs, sprayed it down (thoroughly) with cooking spray, cracked two eggs, and scrambled them up with salt & pepper. I covered the mug with a paper towel, and microwaved on high for 90 seconds.

3-Minute Egg Sandwich | Chrissie Cooks

Ok, so it looks a little weird, but it’s basically one giant piece of scrambled egg – it’s light and fluffy, and doesn’t taste weird at all, I promise.

I popped my English muffin in the toaster while the egg was cooking, and placed a slice of 2% American cheese (the actual cheese kind, not the individually wrapped “processed cheese product” kind) on the bottom half of the muffin, as soon as it popped up, so the heat could start melting the cheese.

3-Minute Egg Sandwich | Chrissie Cooks

I usually rip off the corners of the cheese, so it perfectly fits the muffin and doesn’t drape over the sides, mostly to save my hands while I’m driving. I scooped the fluffy egg patty out of the mug and dropped it on top of the cheese…

3-Minute Egg Sandwich | Chrissie Cooks

…Then topped that with the top of the English muffin… and voila!

3-Minute Egg Sandwich | Chrissie Cooks

You could easily add a pre-cooked turkey sausage patty or some bacon, if you wanted to, but because the egg is so fluffy, it makes the sandwich feel more substantial and filling than it already is. Even my husband, who is notorious for being insatiable and eating all my food, eats this every morning for breakfast now and is perfectly satisfied.

And the best part? It’s only about 280 calories, but you get to feel like you “cheated” for breakfast.

3-Minute Breakfast Sandwich
Yield: 1 sandwich


  • 2 eggs
  • salt & pepper, to taste
  • 1 light multigrain English muffin
  • 1 slice of 2% American cheese

Spray a large, wide mug with cooking spray. Crack two eggs into the mug, and scramble them with a fork. Sprinkle in salt and pepper to your liking. Cover with a paper towel, and microwave on high for 90 seconds.

Meanwhile, pull your English muffin apart (or cut it in half, if it’s not pre-cut), and drop into the toaster to lightly toast / heat.

Assemble the sandwich: Place slice of cheese on the bottom half of toasted English muffin. Add egg patty, then top with the other half of the muffin. Let cool for a minute or two, so you don’t burn your mouth, and enjoy!


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