How to Make a Low Calorie Egg McMuffin

Make a lower-calorie version of an Egg McMuffin.

At 300 calories, Egg McMuffins from McDonald's are a reasonable choice for a quick breakfast. But the recipe can be improved and made at home for a quick and inexpensive meal. This microwave version comes in around 200 calories and has less saturated fat than the original. It also has more fiber and fewer carbohydrates. This is a great breakfast for those watching their weight.

Things You'll Need

• 1 whole- or multigrain English muffin
• Cooking spray
• 1 egg
• 1/2 slice reduced-fat provolone cheese
• 1 slice Canadian bacon
• Ramekin
• Container for water bath

Instructions

1. Toast the English muffin.

2. Spray the ramekin with cooking spray. Crack and pour 1 egg into the ramekin. If you prefer, you can make this with only the egg white or with an egg substitute. Substitute 1/4 cup of liquid egg for 1 whole egg.

3. Place the ramekin in a shallow water bath. Use a microwave-safe container large enough to hold the ramekin and enough water to reach halfway up the side of the ramekin.

4. Place a cover over the dish and heat in the microwave for 90 seconds. Microwave ovens vary, so watch the egg carefully. If you hear a pop, it's probably done. The consistency should be firm to the touch. Be careful not to burn yourself.

5. Fold half a slice of cheese into little strips and arrange them on top of the cooked egg in the ramekin. Heat another 20 seconds. The cheese should be just beginning to melt.

6. Assemble the sandwich. Place the cooked egg on the bottom toasted muffin, add a slice of Canadian bacon and top it with the remaining muffin half.

Tips & Warnings

• Add smoked paprika to the raw egg for an exotic flavor. Or use salsa as a topper.

• Serve with tomato soup for an excellent weeknight dinner that is low-calorie and satisfying.

• Use caution when removing the cooked egg; the ramekin will be very hot.

References

• McDonald's: McDonald's USA Nutrition Facts
• Egg Beaters: Compared to Eggs