Skinny Egg “McMuffin” (Savoury & Sweet Versions)

No time for breakfast? Think again! Breakfast revs metabolism, essentially “kick starting” the body into fat-burning mode. Needless to say, it’s a meal I never miss. My take on this drive-thru favourite takes just two minutes and is way lower in calories and fat than the fast food version. This also makes a great lunch or snack.

Meg’s Skinny Egg McMuffin

Ingredients:

  • 3 egg whites OR 1 large egg and 1 egg white
  • 1 whole grain English muffin or sandwich thin
  • 1 slice low-fat cheese
  • 1 thick slice tomato
  • Few leaves baby spinach

Directions:

  1. Whisk egg whites with black pepper.
  2. Spray a microwave-safe coffee mug or dish (roughly the same diameter as the English muffin) with cooking spray.
  3. Pour egg whites into mug or dish; microwave on high 1 minute. (If egg whites are still runny, cook 15-30 seconds more.)
  4. Toast English muffin. Place cooked egg whites on muffin half; layer with cheese, tomato and spinach; and top with other muffin half. Serves 1.

Per serving: 235 calories, 4 g fat (1 g sat, 0 g trans), 474 mg sodium, 5 g fibre, 7 g sugar, 24 g protein

Apple Cinnamon Muffin (Don’t knock it till you try it!)

Ingredients:

  • 3 egg whites
  • ¼ tsp cinnamon
  • 1 packet stevia
  • 1 cinnamon-raisin English muffin or sandwich thin*
  • 1 Tbs natural peanut butter
  • Few slices thinly sliced apple

Directions:

  1. Whisk egg whites with cinnamon and stevia.
  2. Spray a microwave-safe coffee mug or dish (roughly the same diameter as the English muffin) with cooking spray.
  3. Pour egg whites into mug or dish; microwave on high 1 minute. (If egg whites are still runny, cook 15-30 seconds more.)
  4. Toast English muffin; spread both halves with peanut butter. Place cooked egg whites on muffin half, top with apple slices and other muffin half. Serves 1.

Per serving: 294 calories, 9 g fat (2 g sat, 0 g trans), 303 mg sodium, 3 g fibre, 13 g sugar, 19 g protein

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