High Protein Breakfast Sandwiches (Meal Prep Recipe)
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.
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
*nutrition calculated used Dave's Killer Bread brand of English Muffins
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!
- 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)
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1 sandwichCalories: 370kcalCarbohydrates: 31gProtein: 27gFat: 16gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gCholesterol: 310mgSodium: 960mgPotassium: 540mgFiber: 3gSugar: 5g
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