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I have a soft spot for breakfasts that actually keep me full, not just busy for an hour before the snack cravings hit. These high protein breakfast sandwiches are exactly that kind of food. Solid, satisfying, and the sort of thing you’re genuinely glad you made ahead.
They’re built on simple ingredients, nothing fancy, but every layer pulls its weight. Whole-grain English muffins for structure, eggs for richness, extra egg whites for protein, sausage for savory bite, and just enough cheese to make it feel like a real breakfast instead of a compromise.
The real magic, though, is how practical they are. You can make a batch once, stash them in the fridge or freezer, and suddenly weekday mornings feel a little less chaotic. That alone makes this recipe worth keeping around.
I also love how flexible these sandwiches are. You can keep them classic, or tweak them based on what’s in your fridge and what kind of morning you’re having. They’re dependable like that, and honestly, that’s what breakfast should be.
Ingredients Needed for the Recipe
- Whole-grain English muffins – These form the base of the sandwich and add texture, fiber, and a hearty bite.
- Large eggs – Whole eggs bring richness and help the sandwich feel satisfying and complete.
- Egg whites – Added for extra protein without making the egg layer heavy.
- Breakfast sausage patties – The savory, filling layer that gives the sandwich real staying power.
- Sharp Cheddar cheese – Melts beautifully and adds just enough bold flavor.
- Green onions – A small touch that adds freshness and keeps the eggs from tasting flat.
- Olive oil or cooking spray – Used lightly to toast and prevent sticking.
Every ingredient here serves a purpose, and nothing feels unnecessary. It’s a simple list, but it comes together in a way that feels thoughtful and intentional.
How to make High Protein Breakfast Sandwiches?
Step 1 – Preheat the Oven
Start by preheating your oven to 350 degrees. Getting the oven ready early makes everything else feel smoother. No rushing, no waiting around with prepped ingredients.
This step also gives you a moment to set out your ramekins and prep your workspace. A calm start makes the whole process more enjoyable.
Step 2 – Toast the English Muffins
Lightly brush or spray the cut sides of the English muffins with olive oil. Toast them cut-side up in a skillet until they’re just golden.
You’re not aiming for crunchy here, just lightly crisp. This helps the muffins hold up once the eggs and sausage are stacked on.
Step 3 – Prepare the Eggs
Grease the ramekins well, then crack one egg into each. Add three tablespoons of egg whites on top, and gently break the yolk with a fork.
Lightly whisk right in the ramekin, then sprinkle green onions over each one. It’s a small detail, but it really improves the flavor.
Step 4 – Bake the Eggs
Place the ramekins in the oven and bake for about 10 to 12 minutes. You want the eggs just set, not overcooked or rubbery.
They’ll continue to firm up a little as they cool, so pulling them at the right moment matters more than you think.
Step 5 – Cook the Sausage
While the eggs bake, cook the breakfast sausage patties according to the package directions. This keeps everything moving without downtime.
Once cooked, set them aside briefly so they’re ready to layer as soon as the eggs come out.
Step 6 – Assemble the Sandwiches
Carefully remove the eggs from the ramekins using an offset spatula. Place one egg round onto the bottom half of each English muffin.
Add a sausage patty, top with a slice of Cheddar, and finish with the muffin top. That’s it. Simple, sturdy, and ready to eat.
Why These Sandwiches Work So Well
What I appreciate most about these high protein breakfast sandwiches is how balanced they feel. Nothing overwhelms the bite, and every layer shows up without competing.
The eggs are soft, the sausage adds structure, and the cheese melts into everything instead of sitting on top. It feels intentional, not thrown together.
They’re also filling in a real way. Not the kind of full that leaves you sluggish, but the kind that carries you through a busy morning without distraction.
Variations You Can Try
If you like having options, this recipe gives you plenty of room to play. You can adjust it based on taste, diet, or whatever you have on hand.
For a veggie-forward version, sauté mushrooms, spinach, or bell peppers and layer them with the eggs. It adds flavor without changing the structure.
You can also swap the cheese. Swiss, mozzarella, Pepper Jack, or Monterey Jack all work well, depending on how bold you want the sandwich to be.
If sausage isn’t your thing, bacon, chicken sausage, or even a plant-based patty fits right in. You can also skip the meat entirely and still end up with a satisfying sandwich.
Tips
- Grease the ramekins well so the eggs release cleanly.
- Don’t overbake the eggs; slightly soft is better than dry.
- Toast the muffins lightly so they don’t get tough when reheated.
- Let the sandwiches cool before wrapping to avoid sogginess.
- Use an offset spatula for easier egg removal.
What to Serve Alongside
These sandwiches are filling enough to stand on their own, especially on busy mornings. Sometimes that’s exactly what you want.
If you’re serving them as part of a slower breakfast or brunch, they pair nicely with fresh fruit or a simple green salad.
Roasted breakfast potatoes are another great option, especially if you’re feeding a group. Add good coffee, and you’re set.
How to Store, Freeze, and Reheat
Once assembled, wrap each sandwich tightly in foil. They’ll keep well in the fridge for up to five days, making them perfect for meal prep.
For longer storage, let the sandwiches cool completely, then wrap and freeze them in a freezer-safe bag. They’ll last up to three months without losing quality.
To reheat from frozen, thaw overnight in the fridge. Warm them in a 375-degree oven for about 10 minutes wrapped, then unwrap and heat a bit longer.
The microwave works in a pinch, but the texture is better when reheated in the oven. If you have the time, it’s worth it.
I really hope you give these high protein breakfast sandwiches a try. They’re one of those recipes that quietly makes mornings easier, and that’s a win in my book.
High Protein Breakfast Sandwiches Recipe
Description
These High Protein Breakfast Sandwiches are made with whole-grain English muffins, eggs, egg whites, breakfast sausage, and cheese. They’re a great make-ahead recipe to keep you full on busy mornings!
ingredients
Instructions
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Preheat oven to 350°F (175°C).
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Brush or spray the cut side of the English muffins with olive oil. Toast them in a skillet, cut side up, until lightly golden. Set aside.
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Lightly grease 4 ramekins with oil or cooking spray. Crack one egg into each ramekin, then add 3 tablespoons of egg whites to each. Use a fork to break the yolks and gently whisk the mixture. Sprinkle each with ½ tablespoon green onion.
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Bake the eggs for 10–12 minutes, or until just set.
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While the eggs bake, cook the turkey sausage patties according to package directions.
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Assemble the sandwiches: Place each baked egg on the bottom half of an English muffin. Top with a sausage patty, a slice of cheddar cheese, and the muffin top.
Nutrition Facts
Servings 4
Serving Size 1 sandwich
- Amount Per Serving
- Calories 380kcal
- % Daily Value *
- Total Fat 18gg28%
- Saturated Fat 7gg35%
- Trans Fat 0gg
- Cholesterol 215mgmg72%
- Sodium 680mgmg29%
- Potassium 320mgmg10%
- Total Carbohydrate 28gg10%
- Dietary Fiber 5gg20%
- Sugars 3gg
- Protein 28gg57%
- Calcium 15 mg
- Iron 15 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Make it gluten-free: Use certified gluten-free English muffins.
- Add more veggies: Sauté spinach, mushrooms, or bell peppers and layer them into your sandwich.
- Vegetarian option: Skip the sausage or use plant-based patties or grilled portobello mushrooms.
- Freezer-friendly: Wrap individually in foil and freeze for up to 3 months—perfect for grab-and-go mornings!
Frequently Asked Questions
Can I make these breakfast sandwiches ahead of time?
Yes! These are perfect for meal prep. Store in the fridge for up to 5 days or freeze for up to 3 months. Reheat in the oven or microwave.
What’s the best way to reheat them?
For best texture, reheat wrapped in foil in a 375°F oven for 10–15 minutes. For speed, microwave in 30-second intervals on low power.