High Protein Meal Prep Breakfast Sandwich Recipe
Learn how to make easy, freezer-friendly, healthy meal prep breakfast sandwiches packed with 45 grams protein each - in under an hour! They're perfect for busy mornings, and you can reheat them from frozen in minutes.
Servings 6 servings
Calories 510kcal
Ingredients
Breakfast Sandwich Egg:
- 8 large eggs
- 1/4 cup heavy whipping cream or half and half
- 1 tablespoon minced fresh chives
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Turkey Breakfast Sausage:
- 1 pound ground turkey
- 1 tablespoon pure maple syrup
- 1 teaspoon dried marjoram
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground sage
- 1/2 teaspoon fennel seeds see Notes
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon cayenne pepper
- 1 tablespoon duck fat for cooking the sausage (or coconut oil, ghee, or avocado oil)
Other Ingredients:
- 6 English muffins see Notes
- 6 ounces cheddar cheese use 6 1-ounce slices; (or any kind of cheese you like)
Instructions
Make the Breakfast Sandwich Egg:
- Preheat the oven to 300F. Put a kettle of water on to boil (for the water bath to steam the eggs). Line a 7 by 11-inch baking pan with parchment paper (or grease it with butter), and put it into a 9 by 13-inch pan with at least 2-inch sides.
- Add all ingredients to a large bowl, and whisk to combine. Transfer the egg mixture to the parchment-lined pan. Carefully pour about 1/2-inch of water into the bottom of the 9 by 13-inch pan.
- Bake (uncovered) until the egg is set, about 20 to 25 minutes. Cool, and then cut into 6 equal pieces.
Make the Maple Turkey Sausage:
- Make the sausage while the egg cooks.
- Add all ingredients (except the duck fat) to a large bowl and combine with your hands. Divide the mixture into 6 equal portions; roll each into a ball, and then shape into 4-inch patties.
- Preheat a large skillet (cast-iron works well) over medium to medium-high heat. Add the duck fat, and then add the sausage patties. (You can cook them in batches if necessary to avoid over-crowding.) Cook the patties until they’re golden on the outside and reach an internal temperature of 165F, about 3 minutes per side, adjusting the heat as necessary.
- Transfer the patties to a paper towel-lined plate and cool.
Toast the English Muffins and Add the Cheese:
- Slice each English muffin in half and arrange them on a large baking tray. Broil until they’re lightly toasted on each side (stay with it, this can happen fast under the broiler).
- Remove 6 halves, arrange the remaining 6 halves cut-side-up on the tray, and top each with a slice of cheese. If you’re serving them right away, broil briefly to melt the cheese. If you’re making them ahead of time, don’t broil to melt the cheese.
Assemble the Sandwiches:
- To each cheesed English muffin half, add 1 egg square, 1 sausage patty, and its other English muffin half. (See Notes on assembly order.)
- Make sure they’re cooled completely, and then wrap each in a piece of foil or parchment paper. Place them in a freezer-safe plastic bag or an airtight container. Store them in the fridge for up to 4 days or in the freezer for up to 1 month.
Notes
Fennel: Fennel seed has a strong licorice flavor that's similar to anise. It's a classic ingredient in sausage that helps create a breakfast sausage profile. However, if you don't like the flavor of licorice you might want to omit the fennel seeds because its flavor will come through.
English Muffins: I used Food For Life's Ezekiel 4:9 Sprouted Whole Grain English Muffins, and they're included in the nutritional information for this recipe. Each whole English muffin provides 8 grams of protein and 6 grams of fiber, and you can find their full nutritional information here.
Assembly Order: I like to layer the sandwich as follows: first English muffin half (or slice of sourdough bread), cheese, egg, sausage patty, and second English muffin half. If you do it this way, you can add a condiment (such as ketchup, spicy mayo, guacamole, etc.) between the sausage patty and the bread right before you eat it.
How to Reheat a Thawed Sandwich:
- Microwave: Wrap the sandwich in a slightly damp paper towel and and microwave at full power until heated through, about 1 to 2 minutes, flipping after 1 minute. If you want, after microwaving pop it into a toaster oven for a couple minutes to re-crisp the outside.
- Oven: Preheat the oven to 350F, wrap the sandwich in foil, and heat it until warm, about 10 to 15 minutes. This helps with a crispy exterior!
- Toaster Oven: A toaster oven is great for reheating without drying out the bread. Just wrap with foil and heat at 350F until warm, about 5 to 10 minutes.
- Microwave (the fast way): Wrap the sandwich in a dry paper towel and microwave at 50% power for 1 minute, then flip the sandwich over and microwave it at full power in 30-second intervals until warm throughout.
- Microwave + toaster oven (the fast way with a crispy outside): Microwave the sandwich as directed, and then pop it into 350F toaster oven for 1 to 2 minutes to crisp the English muffin.
- Oven (the slow way with a crispy outside): If you have more time in the morning (or if you work from home and don't have to run out the door), you can use the oven to reheat a breakfast sandwich from frozen. Wrap it with foil and pop it into a 350F oven until warm, about 30 to 35 minutes.
Nutrition
Serving: 1sandwich | Calories: 510kcal | Carbohydrates: 35g | Protein: 45g | Fat: 24g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Cholesterol: 302mg | Sodium: 956mg | Potassium: 546mg | Fiber: 6g | Sugar: 3g | Vitamin A: 893IU | Vitamin C: 1mg | Calcium: 273mg | Iron: 6mg