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Sharp Cheddar & Egg on Rye

Prep time 5 mins
Cook time 5 mins
Total time 10 mins
Yield 1 serving (serving size: 1 sandwich and 1 apple)
The protein and fiber in this easy dish will keep you satisfied all morning. If you don't like Cheddar, substitute any hard cheese.Resistant Starch: 1.8g


  • Cooking spray
  • 1 large egg
  • 2 slices rye bread, toasted
  • 1 slice sharp Cheddar cheese
  • 1 small apple, cored and sliced

Nutrition Information

  • calories 420
  • fat 18 g
  • satfat 8 g
  • monofat 5 g
  • polyfat 1.5 g
  • protein 19 g
  • carbohydrate 49 g
  • fiber 7 g
  • cholesterol 240 mg
  • sodium 620 mg

How to Make It

  1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add egg; cook until set, about 3 minutes.

  2. Top toast with cheese; place egg over cheese. Serve with apple slices on the side.

  3. Carb Star: Rye, pumpernickel, or sourdough bread

  4. 6 to 3 grams of Resistant Starch per slice

  5. Bread made from rye, pumpernickel, or sourdough is rich in Resistant Starch and fiber. One Swedish study found that rye bread decreased hunger more than whole-wheat bread.

The CarbLovers Diet