This avocado and egg breakfast sandwich comes together quickly and is great for busy mornings. Wrap it up with wax paper, so you can take it on the go.

286 cal           Serves 4

Prep time:  0h 10m

Cook time:  0h 8m

Total time:  0h 18m


1/4 tsppepper1.25 mL
1 tbspolive oil15 mL
½ripe avocado, peeled, pitted and sliced½
1 tbsplime juice15 mL
4lettuce leaves4
16slices cucumber½
1/3 cupsprouts75 mL
4whole wheat English muffins, toasted4


Step 1

Whisk together eggs and pepper. In non-stick skillet, heat oil over medium-low heat; pour in egg mixture. Cook, stirring constantly, until eggs are creamy and softly set, approximately 5 minutes.

Step 2

Toss together avocado, lime juice, and pinch each of the salt and pepper. Layer lettuce, avocado, cucumber, scrambled eggs and sprouts over bottom halves of English muffins. Cap with top halves of muffins.


  • Alfalfa sprouts are widely known, but try others, such as hemp, radish, or pea sprouts.

Nutritional information Per serving (1 of 4)

Calories 286
Protein14 g
Sodium230 mg
Potassium362 mg
Total fat14 g
Saturated fat3 g
Cholesterol193 mg
Carbohydrates27 g
Fibre4 g
Sugars2 g
Added sugars1 g

Original source:  Avocado and egg breakfast sandwich | Heart and Stroke Foundation, 2022.