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stacked breakfast sandwiches made with sausage, egg and cheese on an English muffin

Healthy Make Ahead Breakfast Sandwiches

Print Recipe
Healthy make ahead breakfast sandwiches are not only delicious, but they are also easy to make and customize. Take twenty minutes of your time to whip up this recipe and you'll have a satisfying breakfast ready-to-go!
Course Breakfast
Cuisine American
Diet Low Calorie
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 sandwiches
Calories 226
Author Kim

Ingredients

  • 1 1/2 cups liquid egg whites
  • 6 frozen chicken or turkey sausage patties of choice*
  • 6 regular or light English muffins**
  • 6 slices American cheese or other preferred cheese
  • Everything Bagel Seasoning or seasoning blend of choice

Instructions

  • To cook eggs: I cook my egg whites in a donut pan! It's so convenient and the openings are the same exact size as the English muffins. (See notes for an alternative to the donut pan.) Spray the openings with cooking spray, sprinkle in some everything bagel seasoning and pour 1/4 cup liquid egg whites into each opening. Bake at 350ºF for 15 minutes or until firm. You could also do this with beaten whole eggs, if preferred.
  • Sausage: Most frozen sausage patties are fully cooked, so no need to heat anything before assembling.
  • Assembly: Add one sausage patty, one cooked egg, and one slice of cheese to each English muffin. If meal prepping, I wait to assemble the sandwiches until after the eggs have cooled.
  • Enjoy immediately: Microwave sandwiches for 30-45 seconds or pop them in the toaster oven for a few minutes.
  • For meal prep: Once eggs are completely cool, assemble sandwiches and wrap them in foil, place in a large freezer-safe zippered bag and then freeze. To reheat, remove the foil and microwave sandwiches for about 45 seconds to take the chill off and melt the cheese. Then, cook them in a toaster oven or oven for a few minutes to get them fully cooked and the bread toasty. Enjoy!

Notes

*I like Applegate brand chicken sausage patties for 60 calories per patty.
**I use Thomas light multigrain English muffins for 100 calories.
If you don't have a donut pan, you can cook the egg whites in a greased 8x8" baking pan. If you have lots of hungry mouths to feed, feel free to double the recipe. 
 

Nutrition

Serving: 1sandwich | Calories: 226kcal | Carbohydrates: 25g | Protein: 15g | Fat: 8g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 22mg | Sodium: 679mg | Potassium: 147mg | Fiber: 4g | Sugar: 5g | Vitamin A: 696IU | Vitamin C: 1mg | Calcium: 371mg | Iron: 2mg