High Protein Egg Sandwich Meal Prep

This High Protein Egg Sandwich packs 30 g protein and 4 g fiber to fuel your morning. The egg patties are baked at once for easy assembly for the week.

high protein egg sandwich cut in half with avocado

Why You’ll Love This High Protein Egg Sandwich

Egg sandwiches are a classic breakfast and great for on-the-go. This high protein egg sandwich is higher in protein and fiber compared to fast food breakfast sandwiches. The McDonald’s Egg McMuffin provides 17 g protein and 2 g fiber, while this sandwich provides 30 g protein and 4 g fiber.

The eggs are baked in ramekins to perfectly fit English muffins. You can bake multiple egg patties and freeze them for easy meal prep.

Eggs provide protein but 2 eggs alone won’t be enough protein for a meal for most people. Each part of this sandwich provides protein to make it a high protein meal. Read below to see how much each ingredient provides.

Ingredients:

  • Eggs: 2 eggs provide 12 g protein; good source of several nutrients including iron, choline, and vitamins A, D, E, B12, and folate.
  • Chicken Breakfast Sausage Patty: provides 6.5 g protein. I used these from Trader Joe’s.
  • Muenster Cheese: provides 7 g protein. Good source of vitamin B12, riboflavin, and niacin.
  • Whole Wheat English Muffin: provides carbs for energy and fiber to keep you full longer. Also provides 5 g protein.

How to Make High Protein Egg Sandwich

Make egg patties:

  1. Preheat oven to 350°F. Grease 5 oven-safe ramekins (4 inch diameter) and place on a baking sheet.
  2. Whisk eggs together and pour evenly into ramekins.
  3. Bake for 25-30 minutes.
egg patties in ramekins after baking

Assemble Sandwiches:

  1. Follow package instructions for cooking sausage patties. Cut English muffin in half. Add egg patty, chicken sausage patty, and cheese to each sandwich.
  2. Prep all sandwiches at once or assemble sandwich prior to eating. Store prepped sandwiches in meal prep containers, sandwich bag, or wrap in parchment paper.
  3. Heat sandwich in the microwave or toaster oven before eating.

Add Extras

Add more flavor to your High Protein Egg Sandwich with toppings after heating up. Try these:

High Protein Egg Sandwich Meal Prep

Tips

  • Egg patties freeze well. Bake multiple and store in freezer for future meals.
  • Freeze sandwiches: assemble sandwiches, wrap in parchment paper, and then place in sandwich bags or gallon-sized bag.

Try These Breakfast Recipes

Free Meal Plan

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high protein egg sandwich cut in half with avocado

High Protein Egg Sandwich Meal Prep

This High Protein Egg Sandwich packs 30 g protein and 4 g fiber to fuel your morning. The egg patties are baked at once for easy assembly for the week.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 450 kcal

Ingredients
  

  • 12 eggs
  • 6 chicken sausage patties
  • 6 English muffins
  • 6 slices Muenster cheese

Instructions
 

Make Egg Patties

  • Preheat oven to 350°F. Grease 5 oven-safe ramekins (4 inch diameter) and place on a baking sheet.
  • Whisk eggs together and pour evenly into ramekins.
  • Bake for 25-30 minutes.

Assemble Sandwiches

  • Follow package instructions for cooking sausage patties. Cut English muffin in half. Add egg patty, chicken sausage patty, and cheese to each sandwich.
  • Prep all sandwiches at once or assemble sandwich prior to eating. Store prepped sandwiches in meal prep containers, sandwich bag, or wrap in parchment paper.
  • Heat sandwich in the microwave or toaster oven before eating.

Notes

  • Egg patties freeze well. Bake multiple and store in freezer for future meals.
  • Freeze sandwiches: assemble sandwiches and wrap in parchment paper and place in sandwich bags or gallon-sized bag.
 
Nutrition information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates.

Nutrition

Calories: 450kcalCarbohydrates: 25gProtein: 30gFat: 24gSaturated Fat: 9gFiber: 4g
Keyword breakfast sandwich, egg sandwich
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