These High Protein Breakfast Sandwiches are perfect to meal prep and have on hand for busy mornings! Make a whole batch and freeze them for a grab-and-heat option during the week!
As a dietitian, I've always been a big fan of an egg sandwich - it's my favorite thing to grab for busy weekday mornings and in my opinion it's a perfect way to start the day with a healthy option. And since people often ask me for protein-packed breakfasts that can be added to a meal prep routine, I had to share these meal prep breakfast sandwiches! They're a filling breakfast made with delicious eggs, whole wheat English muffins, and savory maple chicken sausage patties.
Take a few minutes of your time on the weekend to make the separate components, assemble the sandwiches, and wrap them individually in parchment paper, plastic wrap, or aluminum foil. All you'll have to do in the morning is unwrap and heat for an easy breakfast with plenty of protein!
If you like this recipe, you may enjoy my Cottage Cheese Baked Eggs or my Starbucks Copycat Cottage Cheese Egg Bites. This recipe pairs great with a Green Smoothie for even more nutrition. If you're looking for more meal prep breakfasts, try my Blueberry Cheesecake Overnight Oats!
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Video of How to Make High Protein Breakfast Sandwiches
Here is a video of how to make this recipe that I hope is helpful!
Key Ingredient Notes and Substitutions
These High Protein Breakfast Sandwiches are made with simple ingredients. Below is the ingredient list with some notes. Check the printable recipe card at the bottom for exact ingredient measurements.
For the Egg Mixture
- Eggs -I use large eggs for this recipe. I use the whole egg and not just the white because there are several nutrients found in the yolk of an egg including fat-soluble vitamins A, E, D, and K. If you want to cut down some of the calories, use a half and half mixture of whole eggs and liquid egg whites.
- Cottage Cheese - cottage cheese is a great way to amp up the fluffy texture and add extra protein and probiotics.
- Mozzarella Cheese - you can use feta cheese or parmesan in place of the mozzarella, but I love how easily mozzarella melts.
- Vegetables - I like to add tomatoes and fresh spinach. Tomatoes add antioxidants including lycopene and vitamin C. Spinach adds vitamins C and K and some antioxidants. Feel free to use your own favorite veggie! Bell pepper, green onions, or mushrooms all work great.
- Garlic powder - an easy way to add a bit more flavor and antioxidants.
- Kosher Salt & Black Pepper - to tie all the flavors together.
Chicken Sausage Patties Ingredients
- Ground Chicken - I like to use ground chicken breast for my breakfast patties because it is more lean than ground pork. Ground chicken is a budget-friendly high-quality protein.
- Pure Maple Syrup - a bit of sugar adds sweetness to balance out the savory spices & herbs added to this sausage. It also helps with browning of the patties. You can use brown sugar for this purpose if you prefer. If you don't like sweetness in your breakfast sausage, feel free to leave it out!
- Blend of Seasonings - you'll use a handful of spices to add savory flavor including dried thyme, parsley, oregano, garlic powder, onion powder, and crushed red pepper flakes. Make this recipe even easier by replacing the thyme/parsley/oregano combo with Italian seasoning. Another very common ingredient found in breakfast sausage patties is dried sage or fresh sage. Feel free to add it if you want!
- Kosher Salt & Black Pepper - my favorite way to tie the flavors together.
- Extra-Virgin Olive Oil - or avocado oil - you'll use the oil to cook the sausage patties. Both olive oil and avocado oil are high in heart healthy oleic acids.
- Apple (optional) - to add a bit more sweetness, grate part of an apple. This also adds more nutrients and makes for a more moist end product
For the Sandwich
- English Muffins or your favorite sandwich bread - I like to use whole grain English muffins because they hold their shape so well and add whole grains.
- Toppings - after heating mine up, I like to add avocado, hot sauce, sriracha, or everything but the bagel seasoning.
How to Make High Protein Breakfast Sandwiches
Below are the easy steps for how to make this recipe with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: Make the eggs: Heat the oven to 350°F (175°C) and prepare a 9x13 inch baking dish by spraying it with cooking spray. Add the eggs, cottage cheese, mozzarella cheese, garlic powder, salt, and pepper to a large bowl and whisk. Pour the mixture in the casserole dish. Stir in the quartered cherry tomatoes and spinach. I usually tear the spinach with my hands or roughly chop it. Bake for 30-40 minutes, until the eggs are set in the middle and edges are starting to brown. Cook time will vary depending on your oven.
- Step 2: Make the Chicken Sausage Patties: while the eggs bake, make your chicken sausage patties by adding the ingredients to a bowl. Mix to combine and form 8 patties. I like to line a baking sheet with parchment paper and add the patties to it. Heat a skillet on medium heat and add olive oil. Once the oil is heated, add the first batch of sausage patties and cook 4-6 minutes on each side until they reach an internal temperature of
165℉ (75°C). You may need to do this in batches.
- Step 3: Once the eggs are done, let them cool for a few minutes and then divide into 8 pieces. You will likely have some leftovers so go ahead and taste test! 😊
- Step 4: Assemble your sandwiches by adding a sausage patty and egg slice between the English muffin halves. If you want to freeze them, wrap them tightly. I like to use parchment paper to wrap them. To avoid freezer burn, put the wrapped sandwiches in a freezer-safe bag or container.
Hint: if you like a toasty sandwich, toast up your English muffins in the oven at
350℉ (177°C) before assembling your sandwiches!
Dietitian Tip
While store-bought frozen breakfast sandwiches have their place in my kitchen, I prefer to meal prep my own when I have the time! Homemade breakfast sandwiches give you more control over the flavor so you can adjust them to your personal preferences. Another benefit of making your healthy breakfast sandwiches at home is that they don't contain additives or preservatives that many store-bought versions do.
Variations
One of the great things about making homemade high protein breakfast sandwiches is you can adjust the flavors to your liking. Below are some ideas but feel free to get creative!
- Spicy - add chili pepper flakes or hot sauce to the eggs heat things up!
- More Veggies - replace the veggies in this recipe with your own favorites based on your taste preferences or keep the ones I use and add even more if you'd like! Red bell pepper, mushrooms, broccoli, cauliflower, or asparagus all work great.
- Extra Cheesy - add a slice of cheddar cheese, goat cheese, or cream cheese to the English muffin on top of the egg if you are a cheese fan!
Equipment
You'll need a good baking dish and a skillet for these high protein breakfast sandwiches. The eggs will bake in a 9x13 inch pan and you'll cook the sausage in a skillet on the stovetop.
Storage for High Protein Breakfast Sandwiches
- Refrigerator - Store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave, oven, or air fryer.
- Freezer - wrap them tightly in parchment paper or foil and store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave for 2-3 minutes or heat in the oven or toaster oven for 10-15 minutes at 350℉ (177°C) .
Expert Tips
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Crack your eggs on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
- Use a cookie scoop or small measuring cup to create evenly sized sausage patties. I suggest rolling them into balls and them mashing them gently with your hands to create the shape.
- Be sure to heat the oil in the pan before adding the patties. Adding them to the hot pan will create more browning. To avoid overcooking, don't raise the heat on your stove above medium heat.
- If you are freezing the breakfast sandwiches, wait to add your favorite toppings like avocado or hot sauce after you re-heat them.
FAQ
While healthy means something different to everyone, these are nutrient-rich option. The eggs and chicken are both complete proteins which means they contain all 9 essential amino acids. Eggs also provide important nutrients like fat soluble vitamins A, C, D, and E and chicken provides vitamins B6 and B12. Cottage cheese adds more protein and some calcium. The vegetables provide antioxidants, and the English muffins are a good source of carbohydrates which are your brain's preferred energy source.
Absolutely! Just use a gluten-free English muffin or bread.
For sure! You can use frozen sausage patties or turkey bacon if you prefer. I like Applegate's sausages. They have maple chicken or turkey sausage patties.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with High Protein Breakfast Sandwiches:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
High Protein Breakfast Sandwiches (Meal Prep Recipe)
Equipment
- 1 Skillet
Ingredients
For Egg Mixture
- 10 large eggs
- ½ cup cottage cheese
- ½ cup mozzarella cheese
- 6 cherry tomatoes, quartered
- 1 cup spinach, roughly chopped
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For Chicken Sausage
- 1 lb ground chicken
- 1 tablespoon pure maple syrup
- ¼ cup grated apple
- 1 teaspoon each: dried thyme, garlic powder, onion powder
- ½ teaspoon each: dried oregano, dried parsley, red pepper flakes
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 tablespoon extra virgin olive oil
For Assembling the Sandwiches
- 8 English muffins or your favorite sandwich bread*
- favorite toppings: hot sauce, avocado, cheese optional
Instructions
- Step 1: Make the eggs: Heat the oven to 350°F (175°C) and prepare a 9x13 inch baking dish by spraying it with cooking spray. Add the eggs, cottage cheese, mozzarella cheese, garlic powder, salt, and pepper to a large bowl and whisk. Pour the mixture in the casserole dish. Stir in the quartered cherry tomatoes and spinach. I usually tear the spinach with my hands or roughly chop it. Bake for 30-40 minutes, until the eggs are set in the middle and edges are starting to brown. Cook time will vary depending on your oven.
- Step 2: Make the Chicken Sausage Patties: while the eggs bake, make your chicken sausage patties by adding the ingredients to a bowl. Mix to combine and form 8 patties. I like to line a baking sheet with parchment paper and add the patties to it. Heat a skillet on medium heat and add olive oil. Once the oil is heated, add the first batch of sausage patties and cook 4-6 minutes on each side until they reach an internal temperature of 165℉ (75°C).
- Step 3: Once the eggs are done, let them cool for a few minutes and then divide into 8 pieces. You will likely have some leftovers so go ahead and taste test!
- Step 4: Assemble your sandwiches by adding a sausage patty and egg slice between the English muffin halves. If you want to freeze them, wrap them tightly. I like to use parchment paper to wrap them. To avoid freezer burn, put the wrapped sandwiches in a freezer-safe bag or container.
Video
Notes
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Use a cookie scoop or small measuring cup to create evenly sized sausage patties. I suggest rolling them into balls and them mashing them gently with your hands to create patties.
- Be sure to heat the oil in the pan before adding the patties. Adding them to the hot pan will create more browning.
- To avoid overcooking the sausage, don't raise the heat on your stove above medium heat.
- Refrigerator - Store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave, oven, or air fryer.
- Freezer - wrap them tightly in parchment paper or foil and store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave for 2-3 minutes or heat in the oven or toaster oven for 10-15 minutes at 350℉ (177°C)
Carly
I made these and they've been a magical way to start my morning !!! Even my picky boyfriend loves them - well done!
Mallory
Thank you so much for taking time to leave a review!!! It means so much to me that you AND your picky BF enjoy the recipe! 🥰