Heart-Healthy Classic Ham and Egg Sandwich
Start your day on a deliciously nutritious note with this Heart-Healthy Classic Ham and Egg Sandwich! This recipe reimagines the traditional breakfast favorite with a health-conscious twist, featuring protein-packed egg whites, lean ham, and antioxidant-rich spinach layered between hearty whole-grain bread. Creamy avocado adds a dose of heart-healthy fats, while juicy tomato slices bring a burst of freshness. Seasoned with just a touch of sea salt and black pepper and cooked in olive oil for a light yet satisfying finish, this easy 20-minute sandwich is a wholesome choice for breakfast or brunch. Perfect for those seeking a balanced meal that doesn’t compromise on flavor, this sandwich is an ideal blend of taste and nutrition.
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Ingredients
- 2 slices Whole-grain bread
- 2 large Egg whites
- 2 slices Lean ham
- 0.5 cup Spinach leaves
- 0.5 medium Tomato
- 0.25 Avocado
- 1 teaspoon Olive oil
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Sea salt
Directions
Step 1
Begin by toasting the whole-grain bread slices until golden brown and crispy. Set aside.
Step 2
In a non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
Step 3
Pour the egg whites into the skillet and sprinkle with sea salt and black pepper.
Step 4
Cook the egg whites until they are fully set, gently stirring to create a scramble.
Step 5
While the eggs are cooking, slice the tomato and mash the avocado.
Step 6
Once the eggs are cooked, remove them from the heat and set aside.
Step 7
In the same skillet, lightly warm the lean ham slices for about 30 seconds on each side.
Step 8
To assemble the sandwich, spread the mashed avocado evenly across one slice of toasted bread.
Step 9
Layer the cooked egg whites over the avocado, followed by the spinach leaves, sliced tomato, and warmed ham slices.
Step 10
Top with the second slice of toasted bread and gently press down to secure the sandwich.
Step 11
Slice the sandwich in half and serve immediately.
Nutrition Facts
| Serving size | (307.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 474.3 |
| Total Fat 25.1g | 0% |
| Saturated Fat 4.5g | 0% |
| Polyunsaturated Fat 2.0g | |
| Cholesterol 28mg | 0% |
| Sodium 1896.1mg | 0% |
| Total Carbohydrate 40.8g | 0% |
| Dietary Fiber 7.5g | 0% |
| Total Sugars 10.6g | |
| Protein 25.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 63.6mg | 0% |
| Iron 3.4mg | 0% |
| Potassium 741.5mg | 0% |
Source of Calories