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Microwave Egg & Ham Muffin

Microwave Egg and Ham Muffin
Add Italian cheese and Dijon mustard for a microwave hard-boiled egg breakfast (or lunch) sandwich. Add seasonal veggies for extra crunch.
Prep Time:  2 minutes
Cook Time:  30 seconds
Servings:  1 serving

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1 thin slice deli ham (1 ounce)
1 wheat English muffin, split, toasted
1 Tbsp. shredded mozzarella or Italian cheese blend
Sliced tomatoes (optional)
Dijon-mayonnaise spread (optional)


Step 1 ARRANGE ham slice onto muffin bottom.  TOP with egg slices; season with salt and pepper, if desired.  SPRINKLE with cheese.  MICROWAVE on HIGH 30 seconds until warm and cheese melts. Cover with muffin Top.
Step 2 SERVE with tomato and spread, if desired.

Insider Info

Microwave ovens vary.  Cook time may need to be adjusted.

Very fresh eggs can be difficult to peel.  To ensure easily peeled eggs, buy and refrigerate them a week to 10 days in advance of cooking.  This brief "breather" allows the eggs time to take in air, which helps separate the membranes from the shell.

Hard-cooked eggs are easiest to peel right after cooling.  Cooling causes the egg to contract slightly in the shell.

To peel a hard-cooked egg:  Gently tap egg on countertop until shell is finely crackled all over.  Roll egg between hands to loosen shell.  Starting peeling at large end, holding egg under cold running water to help ease the shell off.

Hard-cooked egg storage time:  In the shell, hard-cooked eggs can be refrigerated safely up to one week.  Refrigerate in their original carton to prevent odor absorption.  Once peeled, eggs should be eaten that day.


Nutrition Information

Per Serving

Excellent Source: Protein, Calcium and Choline

Good Source: Dietary Fiber, Vitamin D, Folate and Iron

Calories: 260

Total Fat: 9 g
    Saturated fat: 3 g
    Polyunsaturated fat: 2 g
    Monounsaturated fat: 3 g

Cholesterol: 201 mg
Sodium: 663 mg
Carbohydrates: 28 g
Dietary Fiber: 4 g
Protein: 18 g
Vitamin A: 316 IU
Vitamin D: 42.1 IU
Folate: 56.6 mcg
Calcium: 254.5 mg
Iron: 2.9 mg
Choline: 135.6 mg

Vitamin C: 4.9 mg
Vitamin E: 0.8 IU
Trans Fat: 0 g
Sugars: 7 g
Potassium: 214.3 mg
Magnesium: 54.7 mg
Selenium: 43.1 mcg
Phosphorus: 322.1 mg
Vitamin B12: 0.6 mcg
Vitamin K: 0.9 mcg
Vitamin B6: 0.2 mg
Copper: 0.2 mg
Vitamin B1 - Thiamin: 0.2 mg
Manganese: 1.2 mg
Zinc: 1.9 mg
Vitamin B2 - Riboflavin: 0.3 mg
Vitamin B3 - Niacin: 5.8 mg
Omega 3: 0.1 g
Omega 6: 1.4 g

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