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
