Sheet-Pan Breakfast Sandwiches

• 100 g (2 large eggs) Eggs
• 33 g (1 large egg white) Egg white
• 20 g Nonfat milk (1⅓ tbsp)
• 0.4 g Salt (a pinch)
• 0.3 g Black pepper (⅛ tsp)
• 2 g Vegetable oil spray (½ tsp)
• 60 g (1 muffin) Whole-wheat English muffin
• 50 g Lean ham, sliced (1.8 oz)
• 25 g Reduced-fat cheddar, sliced (0.9 oz)
• 40 g raw Tomato (1.4 oz raw)

You'll need: Small rimmed baking sheet or quarter sheet pan, Parchment paper, Fork and bowl, Spatula, Knife.

Method

1. Whisk and pour the eggs

   Heat the oven to 190°C (375°F). Line the sheet with parchment paper and spray it lightly with oil. Whisk the whole eggs, egg white, milk, salt and pepper in a bowl and pour the mixture over the pan in a thin layer.

   A splash of milk makes the baked eggs tender, not rubbery.

2. Bake the egg sheet

   Bake the eggs for 8–10 minutes, until set in the center and no wet egg is left. Cut a square about the size of the muffin and fold or trim it to fit.

   Poke the center. If it jiggles like liquid, give it 2 more minutes.

3. Toast the muffin and melt the cheese

   Split the muffin and set the halves cut side up on the pan next to the eggs. Lay the ham and cheddar on the bottom half and put both halves back in the oven for about 4 minutes, until the muffin is toasted and the cheddar has melted.

   Ham under the cheese warms through while the cheese melts. You get a hot sandwich, not a lukewarm one.

4. Build the sandwich

   Lay the egg square and the tomato slices on the ham and cheese and close the muffin. Eat it hot, or wrap it in parchment to take with you.

   Wrapped in parchment, the sandwich steams slightly and the muffin goes soft; leave it unwrapped if you like it crisp.

Swaps

• Lean ham, sliced → Canadian bacon or turkey baconCanadian bacon is about the same; turkey bacon is leaner and crispier.
• Whole-wheat English muffin → Whole-wheat bagel thinChewier, with a bit more bread for the same protein.