High proteinQuick

Toasted Egg & Cheese Muffin

A drive-through breakfast made at home in six minutes.

7 min Serves 1 Toaster, Stove, Frying pan

Per serving

543

kcal

34.6 g

protein

47.3 g

carbs

23.2 g

fat

6.4 g protein per 100 kcal · 1.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Bagel85 g
  • Egg55 g
  • Cheddar cheese40 g
  • Ham50 g
  • Ketchup(optional)12 g

Method

  1. 1Split and toast the bagel.
  2. 2Fry the egg in a small pan, breaking the yolk so it sets flat.
  3. 3Stack egg, ham and cheese while everything is hot.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Toast without a toasterShow

A toaster is easiest, but a dry pan or the grill works just as well.

  1. Toaster: medium setting, and watch the first slice — every toaster is different.
  2. Pan: a dry frying pan on medium heat, 1–2 minutes a side, pressing down gently with a spatula.
  3. Grill: on the rack under a hot grill, 1–2 minutes a side. Don't walk away — it burns fast.
Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.