Fast Food English Muffin with Egg, Cheese, and Canadian Bacon
A delightful breakfast choice that combines essential nutrients, this Fast Food English Muffin with Egg, Cheese, and Canadian Bacon is an indulgent yet balanced meal perfect for on-the-go mornings. Whether you’re starting the day or grabbing a quick snack, this tasty dish delivers a satisfying mix of proteins, healthy fats, and carbohydrates, all packed into a convenient, portable package.
Nutritional Breakdown
The Fast Food English Muffin with Egg, Cheese, and Canadian Bacon contains a variety of nutrients that can help support a well-rounded diet. Here’s a detailed look at the nutritional values:
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 228.0 kcal |
| Protein (g) | 13.64 g |
| Total Fat (g) | 9.66 g |
| Saturated Fats (g) | 3.592 g |
| Carbohydrates (g) | 21.67 g |
| Fiber (g) | 0.4 g |
| Sugar (g) | 2.13 g |
| Calcium (mg) | 192.0 mg |
| Iron (mg) | 2.3 mg |
| Magnesium (mg) | 20.0 mg |
| Phosphorus (mg) | 200.0 mg |
| Potassium (mg) | 173.0 mg |
| Sodium (mg) | 617.0 mg |
| Zinc (mg) | 1.29 mg |
| Copper (mcg) | 0.084 mcg |
| Manganese (mg) | 0.235 mg |
| Selenium (mcg) | 30.3 mcg |
| Vitamin C (mg) | 1.1 mg |
| Thiamin (mg) | 0.378 mg |
| Riboflavin (mg) | 0.293 mg |
| Niacin (mg) | 3.187 mg |
| Vitamin B6 (mg) | 0.071 mg |
| Folate (mcg) | 20.0 mcg |
| Vitamin B12 (mcg) | 0.81 mcg |
| Vitamin A (mcg) | 98.0 mcg |
| Vitamin E (mg) | 0.91 mg |
| Vitamin D2 (mcg) | 0.6 mcg |
Allergen Information
This dish may contain the following allergens:
- Eggs: Present in the muffin and egg component.
- Dairy (Cheese): Includes milk protein, which may cause issues for those with lactose intolerance or a dairy allergy.
- Wheat: The muffin is made from wheat flour, so those with gluten sensitivities or celiac disease should avoid this item.
- Sodium: High sodium content from the Canadian bacon and cheese may not be suitable for individuals on a low-sodium diet.
Dietary Preferences
- Low-Carb: With 21.67 grams of carbohydrates, this meal may not be suitable for those following a strict low-carb or ketogenic diet.
- High-Protein: With over 13 grams of protein, this breakfast is a solid choice for those looking to boost their protein intake in the morning.
- Gluten-Free: Not gluten-free, as it contains wheat-based English muffins. A gluten-free alternative can be used for those with sensitivities.
- Dairy-Friendly: The presence of cheese and egg makes this dish a good source of calcium and protein, but it may not be suitable for lactose-intolerant individuals unless a dairy-free substitute is used.
- Vegetarian: Not suitable for strict vegetarians due to the inclusion of Canadian bacon. However, a plant-based bacon alternative can easily be substituted.
Health Benefits & Considerations
This breakfast option offers a balanced combination of macronutrients, including a good amount of protein (13.64 g) to start your day strong. The cheese provides a good dose of calcium (192 mg) and phosphorus (200 mg), which are essential for bone health. With iron (2.3 mg) and zinc (1.29 mg) also present, this meal can help support immune function and overall well-being.
The egg is a great source of vitamin B12 (0.81 mcg), which is important for maintaining energy levels and promoting healthy brain function. Although sodium levels (617 mg) are a bit high due to the Canadian bacon and cheese, those without sodium restrictions can still enjoy this meal in moderation.
However, if you’re watching your fat intake, particularly saturated fat, this meal has 3.592 grams of saturated fats, so you may want to balance it with lighter options throughout the rest of the day.
Quick Tips
- Substitutions: To make this meal more diet-friendly, consider using a whole-grain or low-carb English muffin, or switch the Canadian bacon with a leaner protein such as turkey bacon or a vegetarian alternative.
- Portion Control: If you’re looking to reduce calories, you can make the muffin open-faced or use a lower-fat cheese option to decrease the fat and calorie content.
- Vegan-Friendly: Replace the egg with a vegan substitute (e.g., tofu scramble) and use dairy-free cheese to make this meal suitable for plant-based diets.
Conclusion
The Fast Food English Muffin with Egg, Cheese, and Canadian Bacon is a deliciously convenient and balanced breakfast that provides essential nutrients like protein, calcium, and vitamins while offering a satisfying taste. While it’s ideal for those who need a quick energy boost in the morning, consider customizing the recipe to suit your dietary preferences and health goals. Whether you stick with the original version or opt for a few swaps, this meal is sure to make mornings a little brighter and more delicious.
