These healthy bacon and jam egg sandwiches are a great sweet and savory breakfast option. The sandwiches include egg whites, sharp cheddar cheese, crispy center cut bacon, and a surprising pop of sweet flavor from my homemade mixed berry jam. The jam completes the flavor profile of these sandwiches are brings them over the top with subtle sweetness and eliminates the need for extra condiments. Sweetness from the jam is complimented by the sharp bite of the cheddar and salty, crispy bacon. These egg sandwiches are made with all real ingredients, making them delicious but also a healthy breakfast option.
This recipe uses my Naturally Sweetened Mixed Berry Chia Jam.
What you will need to make these healthy bacon and jam egg sandwiches
- light English muffins
- I use these.
- egg whites (or whole eggs)
- sharp cheddar cheese
- I use these ultra thin cheddar cheese slices, they are 45 calories each but full-fat cheese.
- You can also use reduced fat cheese, if you wish.
- center cut bacon
- I typically like to use this brand.
- My recipe for Naturally Sweetened Mixed Berry Chia Jam
- You will need 1 tbsp per sandwich, or 6 tbsp total.
- You can also use a lower sugar jam of your choice.
How to make these healthy bacon and jam egg sandwiches
I use a donut pan to cook my eggs for egg sandwiches, because it creates perfectly round eggs that fit right on the English muffins. I discovered this a while ago when I opened my drawer to get a baking dish, and instead saw my donut pan staring back at me. Also, how often do I make donuts? NEVER (I should get on that). So this was perfect.
How to cook the eggs
But, you can bake your eggs in a casserole dish and get the same results; then when they are cooked, you’ll just have to slice them into servings. You can also easily make you eggs on the stove, but it might be more time consuming.
Preheat the oven to 375F. Grab your donut pan, if that’s what you’re using, and spray the openings with non-stick cooking spray. Since I am using liquid egg whites for this recipe, I poured 1/4-1/3 cup of egg whites into each opening. Then, I sprinkled the egg whites with a pinch of your favorite all-purpose seasoning.
How to cook the bacon
At the same time, line a sheet pan with foil and lay the bacon slices on top.
Bake the eggs and bacon for 15-20 minutes or until they’re set up and firm. Cooking times may vary depending on the oven.
Preparing the other ingredients and assembly
While the eggs and bacon cook, simply add the cheese slices to each English muffin top. Spread one tablespoon of the jam onto each English muffin bottom.
Once the bacon and eggs are cooked, add one cooked egg round to the English muffin along with one slice of cooked bacon, broken in half to fit.
The most important questions… how to store and reheat these sandwiches
Addressing all of the frequently asked questions for this recipe here:
- How to wrap the sandwiches: I usually wrap the sandwiches individually in foil. You can also wrap them in wax paper and then foil. Once they are fully wrapped, I usually keep them in a large freezer bag. The plastic bag that the English muffins come in is also a great storage bag for these.
- Do you toast the English muffin before assembling? I do not.
- Freezer or fridge? If you plan on eating the sandwiches over the next few days, they are perfectly fine in the fridge. If you want to save them for the future, store them in the freezer. I tend to put them all in the freezer, just in case my plans change throughout the week.
Reheating the egg sandwiches
- How to reheat the sandwiches:
- If your sandwiches are in the freezer and you plan on having one for breakfast tomorrow, I suggest taking one out and placing it in the fridge so it can slowly thaw overnight. If you don’t do that, don’t worry. It’s just a suggestion.
- In the morning when you are ready to eat one, unwrap it from the foil and microwave it quickly for about one minute. This helps take the chill off, melt the cheese, and make sure the egg defrosts fully.
- Next, you have to crisp it up. The microwave alone isn’t sufficient for reheating, if you ask me. To crisp it up, you can do a few things.
- Toaster oven: I pop the sandwich right in the toaster oven for a few minutes to get crispy. Sometimes, I put the sandwich upside down to do this, because I find the bottom gets more soggy than the top. This is the method I use when I am in the office.
- Conventional oven: Preheat the oven to 400F. While it’s preheating, I pop the sandwich right into the oven, usually on the foil it was wrapped in originally. Again, I like to put the sandwich upside down, so that the bottom gets crisped up. Cooking times will vary, but I just keep my eye on it until the English muffin looks toasty and crispy.
- Air Fryer: The air fryer is great for reheating and crisping things up. I suggest using 375F as the temperature and checking on it every so often. It should only take a couple of minutes.
Healthy Bacon and Jam Egg Sandwiches
- donut pan
- 6 light English Muffins, I used: Thomas Light 100 Calorie English muffins
- 2 cups egg whites
- all purpose seasoning of choice, I used: Trader Joe's 21 Seasoning Salute
- 6 slices ultra thin sharp cheddar, I used: Sargento 45 calorie ultra thin slices
- 6 slices center cut bacon
- 6 tbsp my naturally sweetened mixed berry chia jam
- Preheat the oven to 375F.
- Spray a donut pan with non-stick cooking spray. If you don't have a donut pan, you can use a small baking sheet.
- Add 1/3 cup of egg whites to each donut opening.
- Sprinkle the egg whites with the all-purpose seasoning.
- Line a sheet pan with foil. Lay the bacon slices on the foil.
- Bake for the eggs and the bacon for 15-20 minutes, or until cooked.
- While the eggs are cooking, prepare the other components of the sandwich.
- Split each English muffin, and top with 1 slice of cheese, and 1 tablespoon of the jam.
- Add the cooked egg rounds to each sandwich, and break each cooked bacon slice in half and add on top, and then close the sandwiches.
- Wrap each sandwich in foil and store in a gallon freezer bag.
- Defrosting and reheating directions in the blog post.
- 5 WW points per sandwich
Check out these other English Muffin egg sandwiches: