Eggs and Tomato Breakfast Melts

Jun 17 2015

Combine your breakfast favorites into one dish.

Recipe adapted from

Serves 4 

Dietitian's Tip: 

This compact breakfast item offers high-quality protein, fiber, B vitamins, vitamin C, and potassium. If you don’t have whole-wheat English muffins, try other whole-grain breads or corn tortillas for a new twist.  


2 whole-grain English muffins, split
1 teaspoon olive oil
8 egg whites, whisked
4 scallions, finely chopped
Kosher salt, to taste
Black pepper, to taste
2 ounce (about 1/2 cup) reduced-fat Swiss cheese, shredded
1/2 cup grape or cherry heirloom tomatoes, quartered 


1. Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)

2. Heat a medium skillet on medium heat. Add oil and sauté 3 of the scallions about 2 to 3 minutes. Add the egg whites, season with salt and pepper and cook, mixing with a wooden spoon until cooked through.

3. Divide on toasted muffins and top with tomatoes, cheese and remaining scallions.

4. Broil for 1 to 1 1/2 minutes or until cheese has melted, careful not to burn. 

Nutrition Information: 

Per serving: Calories 162; Total Fat 6 g; Saturated Fat 3 g; Carbohydrates 16 g; Protein 13 g; Fiber 3 g; Sodium 283 mg (without salt); Potassium 235 mg; Magnesium 38 mg; Calcium 204 mg