Lightly coat a non-stick skillet with cooking spray and place it over medium heat. Allow the skillet to preheat for 1–2 minutes until warm. Starting with a properly heated pan helps ensure even cooking and prevents the ingredients from sticking. Avoid using high heat, as it can cause the eggs to cook too quickly and become rubbery instead of soft and fluffy.

Place the Canadian bacon slices in the preheated skillet and cook for 1–2 minutes on each side, just until they are heated through and lightly browned around the edges. Since Canadian bacon is already fully cooked, this step is simply meant to warm it and enhance its savory flavor. Be careful not to overcook it, as prolonged cooking can cause it to become dry and tough. Once warmed, transfer the slices to a plate and set them aside while you prepare the eggs.

In a small mixing bowl, crack the eggs and add the egg whites. Whisk everything together thoroughly until the mixture is fully combined, pale yellow in color, and slightly frothy. Incorporating air into the eggs through whisking helps create a softer, fluffier texture once cooked. If desired, season the egg mixture with a pinch of black pepper or your favorite seasoning blend for additional flavor.

If needed, lightly coat the skillet with another quick spray of cooking oil. Reduce the heat to medium-low and pour the whisked egg mixture into the pan. Allow the eggs to sit undisturbed for 20–30 seconds before using a silicone spatula to gently push the cooked portions toward the center of the skillet. Continue cooking and stirring occasionally for 2–3 minutes until the eggs are fully cooked but still soft, moist, and fluffy. Remove them from the heat promptly to prevent overcooking, as the residual heat will continue to cook the eggs slightly.

While the eggs are cooking, split the whole grain English muffin in half and toast it until both sides are golden brown and slightly crisp. Toasting not only improves the flavor and texture of the sandwich but also helps prevent the muffin from becoming soggy once assembled. You can use a toaster, toaster oven, or toast the muffin halves cut-side down in a dry skillet if preferred.

During the final 30 seconds of cooking the eggs, place the slice of reduced-fat cheese directly over the warm eggs. Allow the cheese to soften and begin melting naturally from the heat of the eggs. If you prefer extra-melty cheese, you can briefly cover the skillet with a lid to trap the heat and encourage faster melting.

Place the bottom half of the toasted English muffin onto a serving plate. Using a spatula, carefully transfer the cooked eggs onto the muffin, arranging them evenly to create a stable base for the sandwich. Distributing the eggs evenly ensures that every bite contains a balanced amount of protein and flavor.

Arrange the warmed Canadian bacon slices on top of the eggs. Positioning the bacon evenly helps create a better texture and prevents the sandwich fillings from sliding around when eating. The savory, smoky flavor of the Canadian bacon perfectly complements the fluffy eggs and melted cheese.

Add the softened or melted cheese over the Canadian bacon, then place the remaining half of the toasted English muffin on top to complete the sandwich. Gently press down on the sandwich to help hold all of the ingredients together without squeezing out the fillings.

Serve the breakfast sandwich immediately while it's warm and the cheese is still melty for the best flavor and texture. If preparing the sandwiches for meal prep, allow them to cool completely before wrapping each sandwich individually in parchment paper or aluminum foil. Store refrigerated for up to 3 days or freeze for up to 2 months. To reheat, microwave until heated through or finish in a toaster oven for a crispier English muffin texture.