Egg sandwiches on rye with cheese sauce

Points® value
Total Time
15 min
10 min
5 min
We love the assertive flavor of rye bread, but if it’s not your favorite, you can swap any bread you prefer to make the toast. Whole grain or sourdough would be delicious. Also feel free to use whichever shredded reduced-fat cheese you like best to make the sauce.


Fat free evaporated milk

3 tbsp(s)

All-purpose flour

2 tsp(s)

Fat-free skim milk

¼ cup(s), plus 1 tbsp, divided

Hot sauce


Table salt

¼ tsp(s), divided

Black pepper

¼ tsp(s), divided

Low-fat shredded cheddar cheese

¼ cup(s)


2 large

Egg whites

3 serving(s), large

Canola oil

1 tsp(s)

Reduced-calorie rye bread

4 slice(s)


  1. To make cheese sauce: In small saucepan, stir together evaporated milk and flour. Stir in 1⁄4 cup fat-free milk, hot sauce, 1⁄8 tsp salt, and 1⁄8 tsp black pepper. Place over medium heat and cook, stirring constantly, until mixture is hot and thickened, about 1 minute. Reduce heat to low and add cheese. Cook, stirring constantly, until thickened, about 30 seconds. Remove pan from heat, cover, and set aside.
  2. To make eggs: In small bowl, beat together eggs, egg whites, remaining 1 tbsp fat-free milk, remaining 1⁄8 tsp salt, and remaining 1⁄8 tsp black pepper until frothy.
  3. In large nonstick skillet over medium heat, warm oil. Pour in egg mixture and cook, stirring with rubber spatula, until eggs are cooked through, 2 to 3 minutes. Over 2 slices of toast, divide eggs; drizzle evenly with cheese sauce and top with remaining toast slices.


Wondering what to do with leftover sharp cheddar? Try it in our deliciously healthful Mini mac ’n’ cheese casseroles with winter squash,