Easy Egg Sandwich

 Egg Sandwich

Serves: 1

Fruits and Vegetables: ¼ cup per serving


2 eggs, large

1 slice whole-wheat bread or 1 whole-wheat tortilla (6-inch)

1 tablespoon cheddar cheese, low-fat, shredded

1 tomato, sliced


  1. Wash and slice tomato.
  2. Beat eggs in microwave-safe bowl using a fork.
  3. Cook eggs in microwave for 45-60 seconds. Take out and stir. Place back in microwave for 30 more seconds.  When done, eggs should be fluffy, not runny.
  4. Spread cooked eggs on bread or tortilla and top with cheese and tomato slices.
  5. Serve this “face-up” sandwich warm.


  • Eggs are an inexpensive, healthy source of protein.

Nutrition Facts

Serving size (with whole-wheat bread): 1 sandwich; Calories: 230; Carbohydrates: 16 g; Fiber: 0 g; Fat: 11 g; Saturated Fat: 3.5 g; Sodium: 320 mg


Adapted from Massachusetts WIC

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources