InternationalBreakfastVegetarianHigh ProteinQuick Meals30 Minute MealsPost-Workout Meals

Egg and Cheese Sandwich

Name: Egg and Cheese Sandwich
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: International
Ingredients: 1 count (60 g) Bread; 2 count (110 g) Egg; 2 slice (50 g) Cheese

Egg and Cheese Sandwich is a Breakfast international recipe with 490 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

490 kcal

Total Time

10 min

Servings

Protein

32.7 g

Ingredients

Bread1 count (60 g)
Egg2 count (110 g)
Cheese2 slice (50 g)

Instructions

1
Step 1
For this sandwich, you can choose how to cook the egg. In this recipe, we will boil it.
2
Step 2
Boil water in a small pot. Then cook the egg for 6-8 minutes, so that the egg yolk keeps a liquid texture.
3
Step 3
Remove, drain, let cool, peel and add salt and pepper to taste.
4
Step 4
Cut the bread in half, add some cheese slices and the cooked egg on top. Serve.

Nutrition Snapshot

Macros and micros at a glance

Calories

490

Protein

32.7g

Carbs

43.1g

Fat

33.2g

Fiber

1.8g

Micronutrients

Calcium

428.3 mg • 42.8% of daily target daily value

Folate

204.7 mcg • 51.2% of daily target daily value

Iron

4.57 mg • 25.4% of daily target daily value

Magnesium

45.8 mg • 10.9% of daily target daily value

Omega-3

0.32 g • 20.3% of daily target daily value

Potassium

264.7 mg • 10.2% of daily target daily value

Selenium

70.42 mcg • 128% of daily target daily value

Sodium

911 mg • 39.6% of daily target daily value

Vitamin A

334 mcg • 37.1% of daily target daily value

Vitamin B12

1.51 mcg • 62.9% of daily target daily value

Vitamin D

2.2 mcg • 14.7% of daily target daily value

Vitamin E

2.14 mg • 14.2% of daily target daily value

Vitamin K

2.85 mcg • 2.4% of daily target daily value

Zinc

3.78 mg • 34.4% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Gluten Free

Dairy Free

Allergens

MilkEggTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Egg and Cheese Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Frequently Asked Questions

Common questions about Egg and Cheese Sandwich

How many calories are in Egg and Cheese Sandwich?

Egg and Cheese Sandwich has about 490 calories per serving based on the current ingredient list and serving size on this page.

Is Egg and Cheese Sandwich suitable for vegetarians?

Yes. Egg and Cheese Sandwich is suitable for vegetarians as written.

Is Egg and Cheese Sandwich gluten-free?

Egg and Cheese Sandwich is not reliably gluten-free as written because it includes Bread. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Egg and Cheese Sandwich?

Yes. This recipe includes Milk, Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Egg and Cheese Sandwich ahead of time?

Egg and Cheese Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

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