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Egg sandwich with tomato and avocado

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    Egg sandwich with tomato and avocado Heart Smart Low Sodium

    Instead of carbohydrate-heavy cereal, try this breakfast sandwich instead. The balance of protein, carbohydrate and healthful fats will keep you feeling full and satisfied for longer, while boosting energy levels too!


    1 medium tomato, diced
    1 tablespoon minced green onion
    1 clove garlic, minced
    1/16 teaspoon freshly ground black pepper
    1/2 cup low-sodium vegetable juice
    1 cup water
    2 large eggs
    2 multigrain English muffins
    2 slices avocado


    1. In a small bowl, combine tomato, onion, garlic and black pepper. Set aside.
    2. In a small pan, bring vegetable juice and water to a boil. Crack one egg into a shallow bowl, then gently pour it into the boiling liquid. Repeat with second egg. Cook for 3 to 4 minutes for a runny yolk or 5 to 6 minutes for a firmer yolk.
    3. While eggs cook, toast the English muffins. Lay toasted English muffins out on a clean work surface. Scoop half of the tomato mixture (made in step 1) on two of the English muffin halves.
    4. Using a slotted spoon, remove an egg from the liquid. Allow as much liquid as possible to drain. Place the egg on top of the tomato mixture. Then place a slice of avocado and the other half of the English muffin on top. Repeat.
    5. Serve immediately.

    Makes 2 servings

    Recipe contains: wheat, egg

    Carb choices per serving: 2


    Slicing the avocado just before assembling your sandwich will prevent the flesh (inside "meat") from darkening. Dice up the remaining avocado and toss with a bit of lemon juice to keep the flesh fresh for your lunchtime salad.

    Nutrition Facts