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

First Published: 07/06/2015
Last Reviewed: 07/06/2015

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.
egg sandwich with tomato and avocado label