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Make Ahead Healthy Breakfast Sandwiches
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Make Ahead Healthy Breakfast Sandwiches

Make Ahead Healthy Breakfast Sandwiches are a high protein breakfast with chicken sausage, eggs and cheese on an English Muffin.
Course Breakfast
Cuisine American
Keyword Breakfast Sandwich, chicken sausage, Eggs, healthy breakfast sandwiches
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 people
Calories 368kcal

Ingredients

  • 9 Chicken Sausage Links I like Jones Dairy Farm Chicken Sausage because it's sugar free and nitrate free.
  • 6 Slices Reduced Fat Cheddar Cheese I like thinly sliced Sargento Brand
  • 6 English Muffins
  • 7 large eggs

Instructions

  • Cook the chicken sausage links in a pan according to package instructions.
  • Whisk eggs with a splash of half and half , salt and pepper. Spray a 10 inch skillet with cooking spray. Heat to medium and then pour the eggs in. Allow the bottom to set as you would for an omelet. Flip and cook the other side. Be careful not to over cook the eggs. You'll be reheating them when you reheat your sandwich. If you need to, divide the egg into 2 to make it easier to flip.
  • Toast your english muffins. I like to add a small bit of butter to mine, but this is not a required step. Move the egg out of pan and onto a cutting board. Using a biscuit cutter, cut out circles to fit your sandwiches.
  • Cut the Sausage Links in half vertically. This makes them lay on the sandwich better. If you use patties, you won't have to do this. Lay a piece of cheese on the bottom of the muffin, add egg, then sausage and add the top of the muffin.
  • These can be stored in the fridge for 5 days. I really recommend reheating them from a fridge state. Do not attempt to freeze them. When you're ready to reheat your sandwich, leave the paper towel wrapped around it and put it in the microwave for 30 seconds. Flip it over ( leaving it in the paper towel) and cook another 20-25 seconds.
  • The first time you reheat your sandwich , watch it, stop the microwave and check it. You want it heated through not steaming. This will create a chewy texture and ruin your eggs.
  • To heat in convection style toaster oven or air fryer- preheat to 350 degrees. Heat for 6-8 minutes until the sandwich is warmed through.

Notes

Make it Vegetarian- Put some veggies in your eggs and omit the turkey bacon.
Lower the Carbs- Purchase a high protein English muffin or bagel. You could also omit it entirely.  Doing the bacon in the oven means you can batch cook it.  Simply cut the egg into squares and store in containers to grab through the week.

Nutrition

Calories: 368kcal | Carbohydrates: 29g | Protein: 28g | Fat: 15g