This Pesto Breakfast Sandwich Is Packed with 17 Grams of Protein

We prove pesto isn’t just for pasta with this Pesto Breakfast Sandwich. A hearty whole-wheat English muffin is toasted and topped with herby basil pesto and creamy, heart-healthy avocado slices. A perfectly cooked protein-filled egg sits atop the avocado and is crowned with fresh microgreens that have received a zippy addition with tart lemon juice and zest and a subtle kick of heat from crushed red pepper. Keep reading for expert tips, including why we use oil instead of butter to cook the eggs.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Even in a nonstick skillet, you’ll want to heat the skillet thoroughly before adding the egg. You can also use a cast-iron skillet or stainless-steel skillet, but you’ll want to increase the oil a bit. 
• Oil, rather than butter, will give your eggs frilly and crispy edges. 
• Draining the fried egg on a paper towel before adding it to the sandwich helps the egg stay intact and keeps it from sliding off the bread.
• Substitute the microgreens with baby arugula, spinach or other varieties of microgreens.

Nutrition Notes

• Eggs tend to go in and out of nutritional favor, depending on the research—or we should say egg yolks, since egg whites always seem to be favored. But did you know that at least one-third of an egg’s protein is in the yolk? Yolks also provide vitamin D, choline and vitamin B12—all important nutrients for nerve health that many people fall short on. The yolk also provides the antioxidants lutein and zeaxanthin, which support healthy vision.
• If you’re looking for a heart-healthy sauce, pesto should be one of your go-tos. Four of the main ingredients—olive oil, basil, garlic and pine nuts—support heart health. If you don’t eat dairy, look for a pesto made without the cheese.
• Compared to English muffins made with refined white flour, whole-wheat English muffins provide more fiber and antioxidants. They also contain the natural oils and nutrients found in the whole wheat kernel. The fiber will help manage blood sugar and keep you full longer. 
• While they’re high in fat, most of the fat in avocados is heart-healthy. Eating avocados has even been linked with maintaining a healthy weight and a healthier brain. This is due to the amazing nutrients in avocado, including the fat, fiber and antioxidants.

Ingredients

• 1 tablespoon extra-virgin olive oil

• 1 large egg

• 2 tablespoons refrigerated basil pesto

• 1 whole-wheat English muffin, split and toasted

• 2 ounces sliced avocado (about 6 slices)

• 3/4 cup microgreens 

• 1/4 teaspoon grated lemon zest

• 1 teaspoon lemon juice

• 1/8 teaspoon salt

• 1/8 teaspoon crushed red pepper

Directions

EatingWell.com, July 2024