Denver Omelet Sandwich

Print this page Bookmark and Share

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 10 minutes, including cook time


  • 1 large egg
  • 1 tbsp. chopped green pepper
  • 1/4 tsp. chopped onion
  • 1/2 slice Canadian bacon, small dice
  • 1-oz. slice Monterey Jack or American cheese
  • 1 whole-wheat English muffin


  1. In small bowl, whisk together egg, green pepper, onion, and bacon.
  2. Pour into Pyrex custard cup.
  3. Microwave on high 1-11/2 minutes, or until cooked through.
  4. While egg is cooking, toast English muffin.
  5. Add cheese slice to one muffin half; add egg; top with other muffin half.

Makes: 1 egg sandwich

Serving size: 1 sandwich

Nutritional analysis (per serving):
313 calories
22 g protein
13 g fat
6 g sat. fat
27 g carbohydrate
5 g fiber
238 mg cholesterol
931 mg sodium
403 mg calcium
3 mg iron
57 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is rich in protein, fiber, and calcium, which are important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD

Related Resources

Web This site offers more than 40,000 free recipes, plus lots of cooking tips and information.
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
Web SiteFood Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.
Web SiteWomen, Infants, and Children (WIC) The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.
Web SiteMyPlate for Moms MyPlate for Moms tailors the USDA's food guide to suit the individual needs of pregnant and nursing women.

Related Articles

Should I Avoid Certain Foods During Pregnancy? Find out what the experts have to say.
Breastfeeding FAQs: Your Eating and Drinking Habits Here are answers to some common questions about what breastfeeding mothers should and shouldn't eat and drink.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2012 The Nemours Foundation/KidsHealth. All rights reserved.


Upcoming Events

Car Seat Safety Check

The Fuel the Miracles Car & Bike Show will take place September 27 at the Moraine Walmart.

Learn about healthy lifestyles including exercise and nutrition!

Car Seat Safety Check at Xenia Township Fire Station 51 on Brush Row Road

View full event calendarView full event calendar

Health and Safety

Your child's health and safety is our top priority


The Children's Medical Center of Dayton Dayton Children's
The Right Care for the Right Reasons

One Children's Plaza - Dayton, Ohio - 45404-1815