Sharp Cheddar & Egg on Rye

Sharp Cheddar & Egg on Rye

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

  • Yield: 1 serving (serving size: 1 sandwich and 1 apple)


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


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.

Carb Star: Rye, pumpernickel, or sourdough bread

0.6 to 1.3 grams of Resistant Starch per slice

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.

Nutritional Information

Amount per serving
  • Calories: 420
  • Fat: 18g
  • Saturated fat: 8g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 1.5g
  • Protein: 19g
  • Carbohydrate: 49g
  • Fiber: 7g
  • Cholesterol: 240mg
  • Sodium: 620mg

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Sharp Cheddar & Egg on Rye Recipe