Description
These Healthy Make Ahead Breakfast Sandwiches are a quick, protein-packed morning meal featuring baked liquid egg whites, fully cooked sausage patties, melted cheese, and English muffins. Perfect for busy mornings, they can be prepared in advance and reheated with ease, offering delicious convenience without sacrificing nutrition.
Ingredients
Scale
Eggs
- 1 1/2 cups liquid egg whites
- Everything Bagel Seasoning or seasoning blend of choice, to taste
Sausage
- 6 frozen chicken or turkey sausage patties (fully cooked)
Sandwich Components
- 6 regular or light English muffins
- 6 slices American cheese or other preferred cheese
Instructions
- Prepare the Eggs: Preheat your oven to 350ºF. Spray a donut pan with cooking spray and sprinkle each opening with Everything Bagel Seasoning or your preferred seasoning blend. Pour 1/4 cup of liquid egg whites into each donut-shaped opening. Bake the eggs for 15 minutes or until they are firm and cooked through. If you do not have a donut pan, you can bake the eggs in any small-sized baking dish or muffin tin that approximates the size of your English muffins.
- Prepare the Sausage: Since most frozen sausage patties are already fully cooked, no additional heating before sandwich assembly is necessary. Simply have them ready for layering.
- Assemble the Sandwiches: Once the eggs have fully cooled, layer one sausage patty, one baked egg round, and one slice of cheese onto each English muffin. If you plan to consume immediately, assemble at this stage.
- Enjoy Immediately: Microwave the sandwiches for 30 to 45 seconds to warm and melt the cheese, or alternatively, heat them in a toaster oven for a few minutes until thoroughly warmed and the bread is toasted.
- Meal Prep and Freezing: For make-ahead use, assemble the sandwiches once the eggs have cooled completely. Wrap each sandwich tightly in foil and place all wrapped sandwiches into a large freezer-safe zippered bag. Freeze until ready to use.
- Reheating from Frozen: Remove the foil-wrapped sandwich from the freezer when ready to eat. Microwave the sandwich for about 45 seconds to take the chill off and partially melt the cheese. Then finish reheating in a toaster oven or conventional oven for a few minutes to ensure the sandwich is warmed through and the bread is toasted nicely.
Notes
- If you do not have a donut pan for baking egg whites, a muffin tin or small ramekins work as a great alternative to shape your eggs to fit your English muffins.
- Feel free to use whole beaten eggs instead of liquid egg whites if preferred, but note that preparation time may vary slightly.
- Select fully cooked frozen sausage patties to minimize prep time and ensure food safety.
- Everything Bagel Seasoning adds extra flavor to the eggs but can be substituted with any seasoning of your choice such as salt, pepper, or herbs.
- For lighter sandwiches, opt for light English muffins and low-fat cheese slices.
Nutrition
- Serving Size: 1 sandwich
- Calories: 280
- Sugar: 3g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 26g
- Cholesterol: 5mg
