This is a fantastic on-the-go breakfast for this crazy holiday season! In the time it takes to toast the muffin, you will have a great, healthy breakfast and eliminate the need for any drive-through mistakes.


For the most part, Manatee and I agree on food. He may be a little overzealous with the lettuce, but I get it. And I am slowly transforming into him. My dinner is always accompanied by, if not on top of, a salad. When they started advertising the whole Pizza Hut dinner in a box deal, the first words out of my mouth were: “Where’s the salad? That’s not dinner!”

Our only point of contention goes with (of all things) a fast food item: the Egg McMuffin. I think they are slimy and greasy and gross (Oh my!), Manatee actually likes them. A lot. And in the past, has tried to finaggle his way through a drive through on road trips in order to get one. Which, if you have ever read my blog, is very out of character. And I have always squashed that by packing food (again, out of character). I just think they are so wrong in so many ways. Why eat that greasy mess when you can have whole foods?

The problem is I like the idea of the Egg McMuffin. Egg = protein, english muffins aren’t so bad, and if I can put ketchup on anything, I’m happy. So, I invented my own. Okay, let’s be honest. It’s not a hard concept. Egg + Muffin, right? But bear with me, I have a twist.

Badger Girl Egg McMuffin

1 Ezekiel bread english muffin
3 egg whites
splash of water
1/8 teaspoon garlic powder
1/8 teaspoon fresh ground black pepper
1 tablespoon of organic ketchup
few sprays of olive oil spray

  1. Put your english muffin in the toaster oven (or toaster).
    Note: We have an incredibly slow toaster oven so it is key that the english muffin goes in first. Adjust depending on the speed of your toasting abilities. 
  2. Whisk together 3 egg whites, garlic powder, and freshly ground black pepper.
  3. Add a splash (like a 1/2-1 tablespoon) of cold water. It will make eggs fluffier.
  4. Spray your frying pan with the olive oil spray. Heat at medium high heat. Add eggs. Scramble to your desired tastes (I like them well done).
  5. Spread ketchup on both sides of the english muffin.
  6. Place eggs on english muffin and sandwich together. Wrap in foil to make it a breakfast on the go.

Recipe Review: Yum! Almost as convenient as driving through a fast food joint, but so much more healthy. Manatee even agrees that it’s way better than Ronald’s version. The garlic powder and ground black pepper mixed with the sweet ketchup is a perfect combo of savory and sweet. When you are buying ketchup, I highly recommend Organicville’s Organic Ketchup with agave nectar.  It’s heaven in a bottle.

My only word of caution: Beware of the aluminum foil!  I happily ate this on my way to work on a busy Monday, chomping and pressing the foil right up to my mouth. When I got there, I discovered I had tons of tiny cuts all over my chin. Yes, I got injured eating. I am that graceful.

Do you have any fast food fake-outs? I would love to hear about them! 🙂


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