Eat Fit Not Fat – Egg McMuffin Makeover

Mike and I have been on a real breakfast sandwich kick the last couple of months and I wanted to share with you our latest creation with a little help from good old Pinterest.  I’d like to call it, the 6 day Egg McMuffin Makeover. Who doesn’t love a mouth watering bacon or sausage,  egg and cheese on a hearty bagel or buttery croissant?  Pretty much an American staple. So I decided we would whip up the healthy version of this classic sandwich for this weeks edition of eat fit not fat. Essentially, with a little prep work on Sunday night, you can have hot and delicious breakfast sandwiches within minutes for the next 6 mornings. This method saved us a lot of time this week and helped us get out the door and on our way to work  just that little bit faster, which we definitely needed :)

Egg McMuffin Makeover

Egg McMuffin Makeover Ingredients
Egg McMuffin Makeover Ingredients

12 eggs, 12 slices of Sargento Ultra Thin cheddar cheese (only 45 calories per slice), 12 whole wheat English Muffins, and we decided to add some green onions and cracked black pepper.


We decided to make 2 batches of 6 because we used our muffin top tin. This provided a larger circumference of egg product to English muffin ratio rather than using a standard muffin tin.  First we greased the bottom of the pan before placing the eggs into the muffin holes.

Added some green onions for some extra flavor

We used a knife to split the yolk so the yolk could have the opportunity to cook through the whole egg and not just the middle. We also used some green onions and sprinkled cracked black pepper in to spice things up a bit .

Fresh out of the oven
Fresh out of the oven

We cooked the eggs for about 25 minutes at 350 degrees. They slid out of the muffin top tin very easily.

Cooling the eggs
Cooling the eggs

We let the eggs cool on our cutting board for approx. 15 minutes.

English muffins
English muffins

Place your English muffins on a cookie sheet to create an assembly line for your sandwiches.

Laying the cheese
Laying the cheese

Place your cheese on the bottom piece of each English muffin. Fold the corners in towards the center if they spill over the muffin.

Add your Canadian Bacon
Add your Canadian Bacon

Next place your cold Canadian Bacon on top of the 6 slices of cheese.

Almost done!
Almost done!

After placing the Canadian bacon, place your cooked eggs on top. Then place the tops of your English muffins on top of each egg. We wrapped each English muffin sandwich like a present in a piece of wax paper. Wax paper will help retain the muffin when its frozen and then is microwaved a couple days later.  We then placed 6 muffins in 1 freezer zip lock bag.

Bagging for freezing
Bagging for freezing

We repeated this entire process twice, secondary to only having 1 muffin top tin that held 6 eggs.  Then placed both bags in the freezer.

The finished product!
The finished product!

The next morning, we attempted the microwave process. Place your wrapped sandwich into the microwave and cook for 3 minutes on 50% power, flipping the sandwich over every minute. This should be sufficient in heating the sandwich. I then added some left over avocado salsa we had from Super Bowl Sunday.  You are definitely encourage to add your own healthy toppings or whatever you have time to do in your own morning routine. Some other ideas may include sprouts, tomato, sauteed mushrooms and onions, etc. Use your imagination!

Some interesting data :

McDonald’s Egg McMuffin

300 Calories and 12 grams of fat

Dunkin Donuts Sausage, Egg and Cheese on a Croissant 

680 Calories and 33 grams of fat

Egg McMuffin Makeover Sandwich

255 Calories and 11 grams of fat

I can’t say how great it was to have a hot breakfast that was portable 6 mornings in a row for 2 people. If you’re cooking for one your set for almost 2 weeks! A nutritious and affordable breakfast that will keep you satisfied till it’s lunch time.


  • 12 large eggs (may substitute Egg Beaters or use all egg whites, if desired)
  • 12 100% whole grain English muffins
  • 12 slices Canadian bacon
  • 12 slices low calorie cheese (ultra-thin regular cheese or low-fat cheese; look for 45 calories or less per slice)
  • black pepper, freshly ground

Step By Step

  1. BAKE THE EGGS. Preheat oven to 350 degrees. Spray jumbo muffin tins, 7 to 8 oz. ramekins, muffin top pan, or whoopie pan with cooking spray. Add an egg to each one (or equivalent amount of Egg Beaters or egg white). Sprinkle with black pepper, if desired. Bake for 10-25 minutes until set and completely cooked. (The time will vary depending on the type of pan you are using, so keep a close watch.)
  2. ASSEMBLE MUFFINS. Split open muffins; on each one, stack a slice of cheese, a Canadian bacon slice and a baked egg.
  3. WRAP & FREEZE MUFFINS. For microwave reheating, wrap each muffin in parchment or wax paper. For oven reheating, wrap each muffin in aluminum foil. Place wrapped muffins in plastic freezer bag and freeze.
  4. REHEAT IN MICROWAVE. If thawed, 40-60 seconds at full power. If frozen, 3 minutes at half power, turning over after each minute.
  5. REHEAT IN OVEN. In 350 degree oven, place on baking sheet and heat for 15 to 20 minutes if thawed; 30-40 minutes if frozen.
The Recipe adapted from
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11 thoughts on “Eat Fit Not Fat – Egg McMuffin Makeover”

  1. I want to eat all six of them now. I never knew the amazingness of breakfast sandwiches until I met Jono. Now I am totally addicted.

  2. Awesome ideas! They look delicious, and I plan on trying this, since I have a tendency to skip breakfast when I’m running late (which is more often than I’d like to admit)! Thanks for sharing :)

  3. We FINALLY made these! But I still don’t have a muffin-top pan. The regular muffin tin worked fine, though! These were SO good! We calculated them to be 315 calories and a little over $1 each. EACH! I am sold and will never buy another Dunkin egg and cheese sandwich. (OK, maybe not “never” . . . but still.)

  4. Glad you enjoyed them so much! Im still a sucker for a fresh breakfast sandwich :) These def save you so much time though. Ours were around 285 calories (1 egg- 80 calores, 1 piece ham- 40, 1 piece light cheese 45 and 1 english muffin 120) A great breakfast that will hopefully curb hunger till lunch time! We eat eggs almost every morning for a great source of protien and energy.

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