Whole-Wheat Muffin And Egg And Chicken Sausage And Cheese
A hearty and balanced breakfast sandwich featuring a whole-wheat muffin, lean chicken sausage, a fried egg, and melted cheese, perfect for a nutritious start to your day.
For 1 serving
Heat a non-stick pan over medium heat. Add 1/2 tsp of olive oil and cook the chicken sausage patty for 3-4 minutes per side, until browned and cooked through. Remove from the pan and set aside.
TIPEnsure the sausage is fully cooked to an internal temperature of 165°F (74°C).While the sausage cooks, slice the whole-wheat English muffin in half and toast it lightly in a toaster or the same pan.
TIPToasting the muffin adds a delightful crunch and prevents it from getting soggy.Add the remaining 1/2 tsp of olive oil to the same pan. Crack the egg into the pan, season with a pinch of salt and pepper, and cook to your desired doneness (e.g., 2-3 minutes for a runny yolk, 4-5 minutes for firm).
TIPCovering the pan for the last minute of cooking helps set the whites without overcooking the yolk.Once the egg is cooked, place the cheese slice directly on top of the hot egg in the pan to melt slightly.
TIPThe residual heat from the egg will perfectly melt the cheese.Assemble your breakfast stack: Place the cooked chicken sausage patty on the bottom half of the toasted muffin, top with the cheesy egg, and cover with the other muffin half. Serve immediately.
TIPFor an extra flavor boost, add a dash of hot sauce or a slice of tomato.
What to keep in mind.
2 tips from the recipe — small details that make a real difference to the final dish.
- 1Pre-cook chicken sausage patties in bulk and store them for even quicker assembly on busy mornings.
- 2Customize your egg: try scrambling or poaching instead of frying for a different texture.
Adapt it for your goals.
Vegetarian Option
Swap the chicken sausage patty for a plant-based sausage patty or a slice of grilled halloumi cheese.
Lower CarbLower Carb
Replace the whole-wheat English muffin with a low-carb bread slice or serve the egg and sausage over a bed of spinach.
Mediterranean TwistMediterranean Twist
Add a slice of tomato and a few spinach leaves to the sandwich, and swap cheddar for a slice of feta cheese.
Why this is on our healthy list.
Sustained Energy
The combination of protein from the egg and chicken sausage, along with complex carbohydrates from the whole-wheat muffin, provides a steady release of energy to keep you full and focused.
Muscle Support
With 26g of protein per serving, this sandwich contributes significantly to your daily protein intake, essential for muscle repair, growth, and overall body function.
Digestive Health
The whole-wheat English muffin offers dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
Frequently asked questions
Yes, you can cook the chicken sausage patty and fry the egg in advance. Store them separately in the refrigerator and reheat gently before assembling the sandwich.