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Sunrise Egg Sandwich

We recommend these protein-packed sandwiches as a delicious start to one’s day, no matter whether it begins at sunrise or perhaps a little later.


3 tbsp (45 mL)light mayonnaise or salad dressing
2 tbsp (30 mL)milk (1%)
1 tbsp (15 mL)grated Parmesan cheese
1 tsp (5 mL)lemon juice
1/2 tsp (2.5 mL) grated lemon rind
1medium tomato, thinly sliced
8slices multigrain, French or Italian bread

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# Eggs RequiredSmallMediumExtra Large
1 egg211
2 eggs322
3 eggs443
4 eggs653
5 eggs764
6 eggs875


Step 1
Place mayonnaise in small microwave-safe bowl; whisk in milk. Microwave on Medium (50% power) just until hot, about 45 seconds, stirring after 30 seconds. Whisk in Parmesan cheese, lemon juice and rind until smooth. Set sauce aside.

Step 2
Spray large non-stick skillet with cooking spray. Heat skillet over medium heat. Crack eggs into skillet. Break yolks with edge of spatula. Cook eggs to preferred doneness.

Step 3
Place tomato slices on 2 slices of bread. Top with fried egg. Spoon about 1 tbsp (15 mL) warm sauce over each egg. Cover with second slice of bread.

  • The Parmesan cheese sauce can be made ahead and refrigerated. When ready to serve, warm briefly in microwave on Medium-High (75% power).
  • Instead of sliced bread, use English muffins, kaisers or burger buns.

Nutrition Facts

Fat:11 g
Saturated Fat:2.5 g
Trans Fat:--
Sodium:450 mg
Sugars:8 g
Protein:15 g
Fibre:8 g
Carbohydrate:32 g
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