This take on a fried egg sandwich combines the decadence of grilled cheese with the rich, tangy flavor of tomato and the creamy savor of fried eggs. It’s quick, incredibly delicious, and—believe it or not—healthy, packed with protein, low-carb, and low-calorie goodness. A light yet filling breakfast, perfect for fueling your day!
Ingredients You’ll Need
- 1 large egg
- 2 tbsp extra sharp shredded cheese
- 1 slice red tomato
- 2 slices low-carb white bread
(Aunt Millie’s Carb Smart white bread: 2g net carbs, 30 cals per slice) - 1 tbsp light vegetable oil spread
(Country Crock Light: low-fat, zero carbs, 35 cals per tbsp) - Zero-calorie non-stick canola oil cooking spray
- Seasonings: Salt & black pepper
Pro tip: Freshly ground black pepper enhances the flavor! I use a pepper grinder just like this one.
How to Make a Fried Egg Sandwich
1. Prep
Preheat two non-stick skillets—a small one for the egg and a medium one for the bread. Spread the vegetable oil spread on one side of each bread slice (1/2 tbsp each). Slice the tomato and measure the cheese.
2. Grill the Bread
Place the bread, buttered side down, on the medium skillet. Grill for 2 minutes or until golden brown. Flip and let the unbuttered side toast for 30 seconds before removing from heat (leave it in the pan without flipping).
3. Fry the Egg
Spray the small skillet with non-stick spray and crack in the egg. Poke the yolk a couple of times to break it (unless you like yours runny — I won’t judge). Lightly season with salt and pepper. Once the egg sets, flip it, lightly season again with black pepper (no extra salt needed), and cook just until the egg is almost at your preferred doneness.
Sprinkle the cheese on top of the egg. Then, slide the tomato slice under the egg, directly onto the pan. Cover the pan with a lid to steam until the cheese melts. Remove from heat.
4. Assemble & Enjoy
Place one slice of grilled toast (buttered side down) on a plate. Use a spatula to transfer the tomato-egg-cheese goodness onto the toast. Top with the second slice of toast (buttered side up). Enjoy!
Why This Fried Egg Sandwich Hits Differently
This low-carb sandwich brings the best of grilled cheese and fried eggs into one crave-worthy bite. The melted cheese, warm egg, and tangy tomato elevate it to next-level deliciousness. The quick steam enhances the tomato’s flavor while keeping it crisp—an absolute game-changer.
Nutrition Facts
- Calories: ~223
- Protein: ~15g
- Carbs: <6g net carbs
- Fat: ~14g
Did You Try It?
Did this recipe surprise you? Will it be part of your breakfast lineup? Have your own healthy twist? Let me know in the comments below!