• (1/4) ripe avocado, mashed
  • (1) whole wheat or multigrain english muffin, split and toasted
  • (1) egg
  • (1 slice) Canadian bacon or extra-thin sliced deli ham
  • (1/2 slice) reduced-fat Colby-Jack cheese



California Egg Melt

Mashed avocado, a fried egg, Canadian bacon and cheese sandwiched between a toasted English muffin.

Preparation Time

About 5 minutes

Cook Time

About 5 minutes


  1. 1Spray a small nonstick skillet with cooking spray and place over medium heat. Add egg, cook until egg white is set. Flip and break the yolk.
  2. 2Add bacon and cheese on top of the egg and cook 2 minutes, or until cheese is melted.
  3. 3Top bottom half of muffin with mashed avocado, egg and the top of the muffin. Enjoy!

Nutritional Information

Serving Size: 1 melt

Amount Per Serving:

  • Calories 328
  • Total Fat 14.7 g
  • Total Carbohydrate 30.1 g
  • Protein 22.3 g
  • Cholesterol — mg
  • Sodium 801 mg
  • Fiber 6.3 g

Additional Information

Recipe Category: Breakfast

Recipe Subcategory: Sandwiches and Burgers

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Pork, Eggs, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.