Breakfast Sandwiches

High-Protein Freezer-Friendly Breakfast Sandwiches

Start your day with a healthy, protein-packed breakfast sandwich perfect for meal prepping. These sandwiches combine a baked egg mixture with fresh veggies and homemade chicken sausage patties. Easy to freeze and reheat, they're a nutritious and convenient option for busy mornings.

Ingredients

🥚 10 large eggs
🧀 1/2 cup cottage cheese
🥬 Fresh spinach, chopped a large handful
🌶️ 1/4 cup diced red bell pepper
🧄 Garlic powder, 1 teaspoon
🧅 Onion powder, 1 teaspoon
🧂 Salt, 1/2 teaspoon
🥄 Black pepper, 1/2 teaspoon
🍗 1 pound ground chicken
🌿 Mixed dried herbs Italian seasoning 1 tablespoon
🥄 Olive oil, 1 tablespoon for cooking
🍞 8 English muffins or preferred bread

Instructions

1- Prepare the Egg Bake:

• Preheat your oven to 375°F (190°C).
• Crack the eggs into a large mixing bowl. Add cottage cheese, chopped spinach, and diced bell pepper.
• Season with garlic powder, onion powder, black pepper, and salt.
• Whisk the mixture thoroughly until well combined.
• Pour the egg mixture into a glass baking dish.
• Bake in the preheated oven for about 25-30 minutes or until the egg mixture is set and slightly golden on top.

2- Prepare the Chicken Sausage Patties:

• In a separate bowl, combine ground chicken with mixed dried herbs, black pepper, and salt.
• Drizzle with a small amount of olive oil for moisture.
• Wearing gloves, mix the ingredients thoroughly.
• Form into 6-8 patties.
• Heat a skillet over medium heat. Cook patties until browned and fully cooked, about 5-7 minutes per side.

3- Assemble the Sandwiches:

• Toast the English muffins.
• Once the egg bake is cooled slightly, cut it into pieces corresponding to the size of the muffin.
• Place a piece of the baked egg and a sausage patty between each toasted English muffin.
• Wrap each sandwich individually in parchment paper for storage.

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 8 sandwiches
Calories: 346 per sandwich

• Protein: 25 g
• Carbs: 30 g
• Fat: 15 g
  Equipment:
• Large Glass Mixing Bowl: Generic brand
• Glass Baking Dish (Rectangular): Pyrex
• Stainless Steel Skillet/Frying Pan: Generic brand
• Metal Perforated Spatula: Generic brand
• Knife: Generic brand
• Disposable Gloves: Generic brand
• Whisk/Fork: Generic brand

Cooking Tips

• To add extra creaminess and protein, consider adding a slice of cheese before wrapping.
• For a spicy kick, sprinkle a bit of crushed red pepper into the egg mixture.

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High-Protein Freezer-Friendly Breakfast Sandwiches