Eggplant McMuffin


by SaraSolomon - April 21st, 2015

What is an Egg McMuffin? It's McDonald's fast food breakfast sandwich, consisting of an English muffin, a fried egg, processed cheese, liquid margarine and Canadian bacon.  Here is list of reasons why you should think before eating an Egg McMuffin:

  • Processed ingredients

  • Laced with preservatives

  • High in sodium

  • High in cholesterol

  • Prepared using hydrogenated liquid margarine

First 5 ingredients include:  enriched flour, high fructose corn syrup and sugar

Did you know that one Egg McMuffin contains 820 mg of sodium (34% of your daily sodium intake) and 260 mg of cholesterol (87% of your daily cholesterol intake)*? And the reality is that you will probably order 2 of these, which means 600 calories, 1640 mg of sodium 520 mg of cholesterol!  It's no secret that foods high in cholesterol can increase your risk of a heart attack and foods high in sodium can lead to high blood pressure. So try my healthy eggplantastic version instead!

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Nutritional Facts

Serving Size: 1 Serving

  • Calories: 150

  • Protein: 20.6 grams

  • Carbs: 8.7 grams

  • Fat: 3.9 grams

Cooking Instructions


  • 1 oz (ONCE cooked) Extra Lean Ground Chicken

  • 1 cup (2 slices) of Eggplant

  • 1/2 cup of egg whites

  • 1 TBSP Daiya Cheese

  • Seasoning


  1. In a non-stick skillet (or use healthy non-stick cooking spray), cook the extra lean ground chicken.  Once cooked, measure 1 oz.

  2. Clean the skillet and grill 2 slices of eggplant (slice it to resemble the shape of an English muffin). Flip to ensure both sides are cooked. Place these aside on a plate.

  3. Then place 1/2 cup of egg whites mixed with 1 TBSP of vegan Daiya Cheese on the skillet - flip to ensure cooked.

  4. Season with pepper.

  5. Place the cheese omelette and chicken between the 2 eggplant "buns". 

  6. Enjoy!

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