Egg sandwich on English muffin, with ham
Common food
Photo: Wikipedia
A classic breakfast staple, this sandwich layers a savory, fluffy egg patty and a slice of ham between a toasted, slightly sweet English muffin. The texture is a satisfying contrast between the soft, porous bread and the tender egg, with a salty, meaty bite from the ham. Nutritionally, it provides a solid balance of protein and carbohydrates for a quick, energizing meal.
💚 Why it's loved
People adore its comforting, familiar flavor profile—the savory egg and ham perfectly complement the sweet, cornmeal-kissed muffin. It's a versatile canvas that feels both nostalgic and reliably satisfying, whether from a diner or a home kitchen.
⚠️ Watch-outs & how to enjoy it better
The combination can be high in sodium from the ham and processed cheese, and the refined carbs in the muffin may cause a blood-sugar spike for some. To counteract, opt for low-sodium ham, add a handful of spinach or tomato for fiber, and choose a whole-wheat English muffin.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Provides quick energy from carbohydrates.
- Contains essential vitamins like B12 and riboflavin from eggs.
- Convenient and portable for busy mornings.
- Can be easily customized with vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin was actually popularized in the United States by a British immigrant, Samuel Bath Thomas, in the 1880s, who called his product 'nooks and crannies' toast.
Full nutrition (scales with serving)
| Water | 55.6 g |
| Energy | 222 kcal |
| Protein | 12.2 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 214 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 135 mg |
| Sodium, Na | 495 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 25.7 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.31 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 60.0 ug |
| Folic acid | 23.0 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 109 mg |
| Vitamin B-12 | 0.54 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 112 ug |
| Retinol | 111 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 197 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.46 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 162 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is an egg sandwich on an English muffin a healthy breakfast?
It can be a balanced choice, offering protein and carbs. Its healthiness depends on preparation—using whole-grain muffins, lean ham, and adding vegetables boosts its nutritional value.
How many calories are in a typical homemade version?
A standard homemade sandwich (1 large egg, 1 slice ham, 1 English muffin, no butter) is roughly 280-320 calories, varying by ingredient brands and sizes.
Can I make this sandwich ahead of time?
Yes, but for best texture, assemble components separately and store them in the fridge. Reheat the egg and ham, then assemble with the muffin just before eating to prevent sogginess.