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.
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:
- Preheat oven to 350°F. Grease 6 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.
Add Extras
Add more flavor to your High Protein Egg Sandwich with toppings after heating up. Try these:
- Avocado
- Tomato slices
- Arugula
- Spinach
- Salsa
- Bitchin’ Sauce
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
- Sweet Potato Breakfast Bowl Meal Prep
- High Protein Cottage Cheese Egg Bites
- Easy Sheet Pan Protein Pancakes
- High Protein Banana Bread Mug Cake
- Protein Packed Egg White Oatmeal
- Chocolate Banana Oat Muffins
Free Meal Plan
Having trouble deciding what meals to prep for the week? Get my FREE 7-Day Meal Plan for inspiration!
High Protein Egg Sandwich Meal Prep
Ingredients
- 12 eggs
- 6 chicken sausage patties
- 6 English muffins
- 6 slices Muenster cheese
Instructions
Make Egg Patties
- Preheat oven to 350°F. Grease 6 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.
