My Healthy Fried Egg Sandwich

For those of you who don’t know, I have been training for a half marathon. It’s coming up in 3 weeks (yikes!), so my long runs are getting up there in mileage. And after a long run, I need to eat. Immediately. It’s important to replenish your energy and rebuild your muscles with a combination of carbs and protein. This fried egg sandwich accomplishes both of those nutritional needs – the bread gives you the carbs you need to replenish glycogen, and the egg gives you protein to rebuild your muscles – and it takes about 5 minutes to make, satisfying that urgency to eat.

Don’t let the word “fried” fool you. Instead of frying the egg in oil or butter like in a traditional fried egg sandwich, I just use a little cooking spray. I also use high-fiber whole grain bread and light mayo instead of their high-calorie counterparts. It’s a great post-workout snack or even a quick, healthy lunch.

Ooey, gooey, and delicious. You can barely tell it’s healthy!

What you’ll need:
2 eggs
2 slices high-fiber whole grain bread
1 tbsp light mayo
Optional toppings: ketchup, pickle relish, or mustard

What you’ll need to do:

Put your bread in a toaster and toast to your liking; set it and forget it.

Set a small pan over medium-high heat and spray with cooking spray. After it has heated, crack one egg into the center and let it cook for about 2 minutes – you’ll see the white of the egg start to cook.

Kind of like a pancake, when you see the white start to bubble and cook you know it’s time to flip.

Flip the egg, and cook for another 2 minutes.

The yolk will cook over-easy, which makes for some great dipping later.

After it’s done, put the first egg on your toast (which should be done by now; if not, you burned the bread).

Repeat with the second egg. Once that egg is done, top your first egg with the second egg.

Smear your second piece of toast with the light mayo and top your egg sandwich.

Yum. And so easy.

Cut it in half and enjoy. You can dip your sandwich in the yolk that has run all over the plate – yum!

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