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Description
Quick and healthy breakfast sandwiches you can make ahead for easy meal prep.
Ingredients
Scale
- 4 whole wheat English muffins
- 8 large eggs
- 1/4 cup milk
- Salt and pepper to taste
- 4 slices low-fat cheese
- 4 lean turkey sausage patties
- 1/2 avocado, sliced
- Optional: spinach, tomato slices
Instructions
- Preheat oven to 350°F (175°C).
- Toast English muffins lightly.
- Whisk eggs, milk, salt, and pepper in a bowl.
- Pour egg mixture into a greased muffin tin or individual ramekins.
- Bake for 15-20 minutes, or until set.
- Cook turkey sausage patties according to package directions.
- Assemble sandwiches with muffin halves, cooked egg, cheese, turkey sausage, and avocado. Add spinach or tomato if desired.
- Wrap individual sandwiches tightly in plastic wrap or foil.
- Store in the refrigerator for up to 3 days or freeze for longer storage. Reheat in microwave or toaster oven.
Notes
- For freezing, let sandwiches cool completely before wrapping.
- Reheat from frozen in the microwave for 1-2 minutes or in a toaster oven until heated through.
- Add other vegetables like bell peppers or onions to the egg mixture before baking for extra flavor and nutrients.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking and Assembly
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 20g
- Cholesterol: 200mg
Keywords: healthy breakfast sandwiches, meal prep, make ahead, easy breakfast, high protein, grab and go, egg sandwiches, breakfast ideas