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This High Protein Breakfast Sandwich is healthy, filling and beyond delicious. It is quick to assemble on a busy day and can be prepared ahead of time too. Eggs, breakfast sausage patties, and cheese come together on English muffins to make these easy high protein sandwiches that keep you fueled right up until lunchtime.
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I’m a huge advocate of starting the day with a healthy and filling breakfast. I especially love having options for different protein rich breakfast recipes that don’t need a lot of effort to make.
My egg white frittata with spinach and tomatoes is a staple in my household, and so are my Greek yogurt eggs, and these cheesy egg muffins are just a few more variations of a healthy breakfast you should try next!
Why You’ll Love This High Protein Breakfast Sandwich Recipe
- On-the-go breakfast: One of my favorite things about these healthy breakfast sandwiches is the fact that they’re perfect to have on-the-go, especially on weekdays.
- Delicious: The soft eggs, the sharp cheddar cheese and the savory sausage patty all come together in a nice English muffin making a delicious and hearty sandwich that will keep you full.
- Healthy: These sandwiches are packed with protein to help you begin your day with energy. They’re incredibly satisfying too.
- Quick and easy: Whether you’re making these for the family or prepping them ahead of time, they’re super easy to put together.
Ingredients
- English muffins: I used whole wheat English muffins as the base. These have more fiber than the classic English muffins.
- Eggs + egg whites: I used a combination of whole eggs and egg whites to bump up the protein content. You can use only whole eggs if you want to.
- Breakfast sausage patties: I used turkey breakfast sausages here. They’re my favorite to include in a breakfast sandwich, because they taste absolutely incredible and are a great way to increase your lean protein intake.
- Sharp cheddar cheese: I used sharp cheddar cheese slices here. They add a nice bit of flavor to the sandwiches. Monterey Jack, Pepper Jack and Mozzarella cheese are all great choices to use instead.
See the recipe card below for the full ingredient list, exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Veggie packed: To make this healthy breakfast sandwich even more nutritious, you can add some chopped veggies like mushrooms, bell peppers, onions, broccoli and even spinach to the egg mixture.
- Bread swap: Try another version of the sandwich by swapping the English muffins with high protein or whole wheat bagels. You can also use your favorite sandwich bread.
- Topping fun: Add a splash of hot sauce if you want that kick of heat, some guacamole or sliced avocado for some healthy fats and creaminess, or sliced tomatoes and other sandwich veggies.
- Dairy-free: Skip the cheese or swap it out for your favorite dairy-free cheese.
How to Make High Protein Breakfast Sandwich
To make these high protein breakfast sandwiches, start by preheating your oven at 350 degrees. Also prepare your ramekins by greasing them with a bit of olive oil spray and getting them ready on a baking sheet.
Step 1: Prepare egg mixture. Combine the eggs, egg whites, salt and pepper in a mixing bowl, and whisk it all well.
Step 2: Pour into ramekins. Pour the mixture into the prepared ramekins.
Step 3: Cook the eggs. Bake for 10-12 minutes or until the eggs have set.
Step 4: Cook the sausage. While the eggs are baking, cook sausage patties in a pan according to the package instructions.
Step 5: Start Assembly. Slice the English muffins and toast them lightly. Lay them open on a cutting board. Place a single sausage patty on each bottom slice.
Step 6: Add the eggs. Top the sausage patty with a baked egg.
Step 7: Add the cheese. Place your slice of cheese on the egg.
Step 8: Finish up. Add the top half of the muffin on top and your breakfast sandwiches are ready!
Storage Directions
- Storing: Wrap up your leftover sandwiches in a food wrapping paper or foil and refrigerate them for up to 3 days.
- Reheating: You can reheat the sandwiches in the microwave, in 30-second intervals until they are warmed through. If you want them to have that slightly crispy texture, you can pop them in a preheated 350° F oven or toaster oven, first wrapped in foil and then for a final few minutes with the foil off.
- Make Ahead: You can meal prep breakfast sandwiches too! Simply plan to make your high protein breakfast sandwich meal prep over the weekend. Once they're cooked, allow them to cool down completely, and then wrap them up individually with foil. You can then transfer them to a freezer safe bag or container and then freeze them for up to 2 months. Let them thaw in the fridge overnight before reheating them for breakfast.
Serving Suggestions
Enjoy this high protein egg sandwich on its own for a quick breakfast. I love to pair it with a healthy smoothie like this healthy strawberry smoothie, kale strawberry pineapple smoothie, or a delicious hot chocolate smoothie.
And if you’re looking for something warm and cozy to team it up with, for one of those chilly winter mornings, try pairing it with my healthy pumpkin spice latte.
Expert Tips
- Make it interesting: You can go beyond the classic baked eggs in this recipe and make these spinach pepper egg muffins or cauliflower egg muffins instead.
- Egg sandwich for one: To make this high protein egg breakfast for one, simply cook the sausage patty as you would, on a pan, and use my microwave eggs recipe to cook the eggs quickly, without having to turn on the oven.
More Delicious Breakfast Recipes
If you tried this high protein egg sandwich recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
High Protein Egg Sandwich
Ingredients
- 4 whole wheat English muffins
- 4 large eggs
- 1 cup egg whites
- 4 turkey breakfast sausage patties
- 4 slices low-moisture sharp cheddar cheese
- Salt + Pepper to taste
- Olive oil spray
Instructions
- Preheat oven to 350 F.
- In a mixing bowl, combine the 4 large eggs and 1 cup of egg whites with salt and pepper. Stir to combine.
- Spray or brush olive oil in 4 ramekins then divide the egg mixture evenly among the 4 ramekins. Place the ramekins on a baking sheet.
- Bake the eggs in the oven at 350 F for 10-12 minutes or until the eggs are set.
- While the eggs bake, cook the sausage in a skillet on the stove according to package instructions then set aside.
- Slice the English muffins and toast.
- Remove the eggs from the oven and cool a few minutes then remove the eggs from the ramekins using an offset spatula.
- Assemble each egg sandwich with a turkey sausage on the bottom half of the English muffin, one baked egg, a slice of cheese and English muffin on top. Serve immediately!
Notes
- Make it interesting: You can go beyond the classic baked eggs in this recipe and make these spinach pepper egg muffins or cauliflower egg muffins instead.
- Egg sandwich for one: To make this high protein egg breakfast for one, simply cook the sausage patty as you would, on a pan, and use my microwave eggs recipe to cook the eggs quickly, without having to turn on the oven.
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