• October 20, 2014

    Healthy Breakfast Sandwich with Egg & Avocado


    How I start my morning sets the tone for my entire day. I’m an early-bird, so I tend to spring out of bed and then take things slowly – I linger over my first coffee of the day, enjoy breakfast sitting down, and spend some quiet moments in a sunny spot watching my little guy play on the floor while reading my favourite blogs or perusing Pinterest for beautiful food photography. It’s a little ritual I look forward to waking up to. 

    An inspiring morning routine doesn’t need to take long, and is so worth getting out of bed for – if you are relaxed and happy, you are bound to enter into your daily tasks with a sense of calm and collectedness.

    One of my favourite go-to breakfasts, this Avocado, Egg Breakfast Sandwich, is made under two minutes. 

    The recipe is inspired by a breakfast sandwich I served for many years in the cafe where I worked as a student. I borrowed their lightning-fast egg cooking method that employs a ramekin and the microwave. They topped their sandwich with red onion and tomato, too – which of course are both delicious additions – but for the sake of speed I kept things simple here.

    The protein in the egg and cheese, plus the healthy fats in the avocado, pack this easy brekkie with major staying power. And it’s really yummy!

    What are the little things you like to do to start your day right? Is a relaxed pace with a perfect cup of coffee a morning ritual you embrace, too?


    • 1 egg
    • splash of milk (approx. 1 1/2 tsp)
    • 1 slice swiss cheese
    • sliced avocado
    • english muffin, toasted and buttered
    • salt and pepper, to taste


    1. Whisk egg with milk in a buttered, microwave-safe ramekin. Cover with a microwave-safe plate (or plastic wrap) and microwave on high power for 1 minute.

    2. Place cheese on top of egg, then cover with plate again to let cheese melt, about a minute.

    3. Arrange avocado slices on one half of english muffin, top with egg and cheese and season with salt and pepper.


    Hi, I'm Jennifer Pallian, BSc, RD. I studied cooking, baking and food chemistry in a university lab, have years of experience as a professional test kitchen recipe developer and providing technical baking support to bakeries and home bakers. Want to know why your bread didn't rise? I've got your back.I now work full-time as a blogger, putting the years of science and baking to work right here. On Foodess, I share the best recipes in my arsenal - tested-till-PERFECT recipes for cozy baking, easy recipes for weeknight meals and delicious globally-inspired comfort food, plus lots of science-based cooking and baking tips. Welcome!

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