Eat Smart

Foodie Fun

Easy, Eggs-cellent Egg Sandwich

by Brianna Quaglia, blogger and Social Media Chair

You may think you don’t have time to make a healthy breakfast in the morning.  Between showering off the stale beer spilled on you last night, brushing your teeth with a bottle of Jack, and finishing whatever paper you gave up on in order to go out, it’s hard to find time to fit in a wholesome breakfast.  Its times like these when grabbing a greasy McDonalds’ Egg McMuffin or Dunkin’ Doughnuts’ breakfast flatbread seems like a good idea (just like going to that frat did last night).  But stop yourself!  Don’t spend the extra money on a greasy breakfast sure to pack on the calories.

You can make a simple, healthy egg sandwich in your dorm or apartment in a matter of minutes.  Not a lot of people are aware that you can cook eggs in your microwave. Click ahead to get this super-easy recipe–your hungover self will thank me later.

Crack one or two eggs into a small bowl.  Scramble them with a fork, mixing in a tiny bit of milk.  Add a desired amount of crushed pepper for flavor.  Tear up some arugula or spinach and mix it in.  You can add chopped mushrooms, onions, peppers, and any vegetable you’d like!  The more the merrier (and healthier) of course!  Whisk the eggs and other ingredients well, until completely blended, or the white will separate and become rubbery.  Then simply stick the concoction in the microwave for a minute to two minutes (depending on how many eggs/ingredients you include) and voila!  You have a perfect little egg patty for a breakfast sandwich.

Quick tip: Keep an eye on your egg patty in the microwave.  If you see that it is starting to expand, stop the microwave part way through and stick the eggs with a fork.  This way they won’t pop or explode, making a mess.

Now just smack that patty on an English muffin, between two slices of bread, or in a tortilla or wrap.  To make your breakfast even healthier, use a whole grain muffin or wrap.  You can also create your egg patty using only the whites, if you are worried about fat or cholesterol.  According to, though, eating the whole egg can provide additional health benefits.  If you’re looking for something good-for-you to top your patty, try adding more fresh vegetables or spice it up with some salsa.

Keep in mind you don’t have to make a sandwich.  You can just cook up your mini-omelet-patty and eat that if you are pressed for time.

There are many variations of this recipe, so feel free to experiment.  Here is one version from that uses a mug instead of a small bowl.  Perfect for those of us who haven’t done dishes in a while! Here it is:

Simply microwave eggs, cheese and mushrooms in a mug, season to taste, and in just 2 minutes you’re ready to go!

So despair not.  A healthy, filling breakfast is possible on the go without stopping at McDonalds.  Not only will this variation on an Egg McMuffin or wrap start your morning off right, it will give you the energy you need to stay awake all day through those boring classes and that awful homework, until you decide to forget it and go out again.