Recipes · American · Breakfast
Classic Breakfast Sandwich
One serving has 646 kcal and 42 g protein, and at least a fifth of a woman's daily need of selenium (107%), niacin (77%), calcium (74%), phosphorus (71%), riboflavin (64%) and thiamin (62%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (310 g)
- Difficulty: Easy
- Diets: Flexitarian
- Contains: dairy, egg, gluten, mustard, pork, poultry
Ingredients
- 80 g Bread, whole grain white
- 50 g Chicken fillet, grilled
- 20 g Cheese, Cheddar
- 30 g Bacon or side pork, fresh, cooked
- 50 g Egg, whole, cooked, hard-boiled
- 20 g Lettuce, green leaf, raw
- 30 g Tomatoes, raw
- 20 g Cucumber, raw
- 10 g Mayonnaise, regular
Method
- Prepare the Ingredients Toast the whole-grain bread slices in a toaster or on a grill pan until lightly browned. Slice the hard-boiled egg, tomato, and cucumber into thin, even pieces.
- Assemble the Sandwich Spread mayonnaise or butter on one side of each toasted bread slice. Layer the ingredients in the following order: Lettuce leaves Sliced cucumber Cooked chicken or turkey slices Cheddar cheese Bacon strips Tomato slices Hard-boiled egg slices
- Complete the Sandwich Place the second slice of bread on top to close the sandwich. If desired, secure the sandwich with a toothpick or sandwich skewer to hold the layers together.
- Serve Slice the sandwich diagonally for an appealing presentation. Serve warm with a side of fresh fruit, hash browns, or coffee for a complete breakfast.
- Chef's Notes Bread Options: Substitute whole-grain bread with sourdough, rye, or white bread if preferred. Protein Alternatives: Replace chicken or turkey with ham, smoked salmon, or a plant-based meat alternative. Condiments: Add mustard, hot sauce, or avocado spread for extra flavor. Storage: Best consumed fresh; refrigerating the assembled sandwich may make the bread soggy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 646 kcal | 30% |
| Carbohydrates | 40.4 g | |
| Water | 186 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 41.6 g | 87% |
| Tryptophan | 0.08 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.36 g | |
| Leucine | 0.55 g | |
| Lysine | 0.47 g | |
| Methionine | 0.2 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.4 g | |
| Histidine | 0.15 g | |
| Fat | 34.9 g | |
| Monounsaturated | 11.7 g | |
| Polyunsaturated | 8.6 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7.5 g | |
| Saturated | 11.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 274 mg | |
| Calcium | 737 mg | 74% |
| Copper | 0.22 mg | 24% |
| Iron | 5.3 mg | 30% |
| Magnesium | 59.3 mg | 19% |
| Manganese | 0.06 mg | 3% |
| Phosphorus | 495 mg | 71% |
| Potassium | 581 mg | 12% |
| Selenium | 58.8 µg | 107% |
| Sodium | 1,354 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.7 mg | 64% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 146 µg | 36% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 217 mg | 51% |
| Vitamin A | 229 µg | 33% |
| Vitamin C | 7.3 mg | 10% |
| Vitamin D (D2 + D3) | 43.5 IU | 7% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 54.9 µg | 61% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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