Smoked Gouda and vegetable poached egg sandwich

Dietician's Tip

You can roast peppers by placing them directly over a gas burner or grill for 5 to 10 minutes, rather than roasting them in the oven.


  • 1 cup sliced red bell peppers
  • 1 cup sliced onions
  • 3 whole-wheat English muffins
  • 3 ounces smoked Gouda cheese, sliced
  • 6 cups water
  • 1 tablespoon white vinegar
  • 6 large eggs
  • 1/4 teaspoon kosher salt


Heat the oven to 425 F. Place bell peppers in the oven and roast for 10 to 15 minutes until the skin of the peppers begins to bubble and turns brown or black.

Meanwhile, heat a medium saute pan over medium heat and cook the onions for about 6 minutes until caramelized; set aside and keep warm.

Place the peppers in a medium bowl and cover with plastic wrap; set aside. When the peppers are cool to the touch, remove the skin. Cut the English muffins in half and top with cheese, peppers and onions. Place on a baking sheet and bake for about 5 minutes.

To prepare the eggs, first bring the water to a simmer in a medium-sized pan that's shallow and wide. Add the vinegar. Slowly crack the eggs and add to the pan one at a time and cook to desired doneness. Eggs that have runny yolks take about 3 to 4 minutes. Using a slotted spoon, retrieve the eggs from the water. Place an egg on each English muffin half and sprinkle with salt.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 207
Total carbohydrate: 18 g
Cholesterol: 201 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 13 g
Saturated fat: 4 g
Serving size: 1 sandwich
Sodium: 360 mg
Total fat: 10 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 1/2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1 1/2
Vegetables: 1/2

Last Updated Mar 29, 2019

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