Quick Southwestern Breakfast Sandwich

Serve this hearty breakfast sandwich to fuel your family before a day of adventure.

  • Prep time: 10 min
  • Makes: 4 servings
  • Cook time: 5 min

Nutritional Information

PER SERVING (1 sandwich)

  • Calories 370
  • Fat 10 g
  • Saturated Fat 1.5 g
  • Cholesterol 10 mg
  • Carbohydrates 50 g
  • Fibre 10 g
  • Sugars 3 g
  • Protein 19 g
  • Sodium 710 mg
  • Potassium* 400 mg
  • Calcium 150 mg
  • Iron 5.5 mg
*Some ingredients used in the analysis do not provide potassium information, so the potassium mg per serving may be undervalued


2 tbsp / 30 ml
2 tbsp / 30 ml
light sour cream
2 tbsp / 30 ml
finely chopped green onion
1/4 tsp / 1 ml
ground cumin (optional)
1 1/2 cup / 375 g
Egg Creations Fat Free Garden Vegetable, well shaken
lettuce leaves
small avocado, thinly sliced
whole-wheat bagels, toasted


  1. Pour the eggs into a greased, 8-inch (2 L) square baking dish. Microwave, on high, for 4 to 5 minutes or just until set. Cut into 4 portions.

  2. Meanwhile, stir the salsa with the sour cream, green onion and cumin (if using).

  3. Line the bottom halves of each bagel with lettuce and avocado. Top with a portion of the omelet and a dollop of the salsa mixture; cap with remaining bagel halves.


  1. Add pickled jalapenos for a sandwich with some bite.

This recipe was made with:

Egg Creations Fat Free Garden Vegetable

An even more delicious way to eat your vegetables.

Learn More

Tips: Shell Eggs

When making sauces and custards, whisk small portions of hot liquid with the beaten whole eggs to gently warm them up before whisking with the remaining hot mixture.

Omelet “Crepes” Nicoise

View recipe

Low-Fat Breakfast Bars

View recipe
See all recipes