Sunny Side Up Breakfast Sandwich: Because We are Free to Eat Egg Yolks Again!


While most people like to take advantage of sleeping in on a weekend morning, I roll out of bed and start cooking. Similar to most other families, mine is a crazy kind of busy all week. But on Saturdays we get one another’s undivided attention over a hearty breakfast that fuels our equally busy weekends. Since I have a preschooler who rises at dawn, sometimes my version of sleeping in is letting someone else cook, and that’s where I found this sandwich.

One morning at a favorite local breakfast dive, I poured over the menu and couldn’t find anything I wanted. However, the BLT on the lunch menu called to me, especially with the mention of avocado and tomato slices. I asked them to breakfast-ize it with an over-medium egg. They did, and it was glorious. It seemed so obvious, yet, I’d never thought about it before!

Any guilt you’ve harbored for the last few decades over eating a fried egg, well go ahead and shake it loose. Cholesterol is no longer the nutritional enemy we’ve been told to avoid. Our Mary Hartley, RD explains why we are no longer relegated to egg white omelets. That’s why we’re celebrating over runny egg yolk sandwiches!


While I really enjoyed the restaurant version, I knew I could do better. My homemade version would have less fat, salt, nor have a need to be smothered in cheese and mayo. I saw no need to weigh down this sandwich when it could actually prove that a fried egg breakfast sammy could be light and fresh.


For starters, I don’t “fry” my eggs like you may think. Skip the inch of oil in a frying pan, and mist your skillet with cooking spray instead. Yes, that’s right! A light hit of cooking spray will “fry” your egg to a perfect over-medium state, crispy edges and all! I really love bacon (who doesn’t?!), but opted for a single slice of ham instead; still salty but not as heavy. Spinach, avocado, and tomato bulk out the sandwich made on crusty whole grain bread.

I’ve got you covered on the recipe… but you’ll need to bring plenty of your own napkins!

This recipe is one of 13 healthier breakfast and brunch recipes in our original e-cookbook, Baker’s Dozen. Preview here or download for just 99¢ here.

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Sunny Side Up Breakfast Sandwich

serves 1


1 large egg
1 thin slice deli ham
2 slices whole grain artisan bread
1/2 avocado, sliced
2 thick slices Roma tomatoes
handful fresh spinach leaves
cooking spray
cracked black pepper


1. Set a skillet to medium-high heat. When warm, mist with cooking spray. Toast the bread then top with the avocado, tomatoes, and spinach.

2. Gently crack an egg in the skillet and sprinkle with freshly cracked black pepper. When the whites have mostly set, flip the egg and let cook for another minute or so. The white should be firm and cooked through with a whole yolk. Let them ham warm for a few seconds before placing on the toast, then top with the over-medium egg.

3. Once the sandwich is constructed, slice it in half diagonally and let the yolk run on to your plate.


Ours is served with a Bloody Rosemary and Parmesan Orange Sweet Potato Hash Browns!


Also Try This:

Fig & Honey Breakfast Quinoa Bowl

The BEST Darn Oatmeal Breakfast

Cumin Scrambled Egg Breakfast Tacos

recipe by Brandi Koskie; photos by Dana Shultz

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