Here is a favorite I have been utilizing a lot! It is easy to make-ahead and have a quick breakfast for on-the-run mornings. It has nearly half the calories of the macdonalds version! It is a fabulous and sustaining meal with much less fat when you use the turkey meat varieties.
Compare to macdonalds: 450 calories, 27 grams fat, 21 grams protein.
Homemade sausage/egg/cheese: 270 calories, 17 grams fat, 18.5 grams protein.
Here’s what you’l need:
-sliced cheddar cheese (I use and calculated calories on Sargento’s thin sliced sharp cheddar cheese)
– sausage patties (I used jimmy dean turkey)
-parchment/wax paper (optional)
-sandwich baggies (if making multiples)
-muffin pan (if making multiples)
1. Toast your english muffin. (If you’re doing a large amount of these to refridgerate for later, skip toasting. That should be done right before eating.)
2. Use a small pan and cook one egg, seasoning to taste. For multiple sandwiches, spray a muffin tin (medium or large size) and drop one egg in each spot, break the yolk, salt and pepper, and bake for 15-20 min (or until done) at 375.
3. Warm up your sausages the preferred method. Most are already cooked and just need to be warmed. I used the microwave for mine. If refridgerating extra sandwiches for bulk prep, save the warming of the sausages since they are already cooked until right before eating.
4. Get your cheese out of the fridge and prepare to assemble! For one sandwich: lay out your toasted muffin, place in the egg, the cheese, the sausage, close it up and enjoy!
*for multiple sandwiches: lay out your muffins all open in an orderly fashion. Scoop an egg out of each spot in the muffin tin and lay it on the bread, top w cheese and a sausage patties. Close them all up, wrap in wax paper if you prefer, and place in sandwich baggies, and store in the fridge. (Note: if you should choose to freeze them, move to the fridge 24 hrs before you will be eating them so the egg can thaw. A frozen egg warmed in the microwave ends up resembling a sponge full of water…its a mess. It must not be frozen prior to eating.)
5. *if you made multiples:* Before eating: remove from baggie and wrapper, toast the bread, microwave the sausage/egg/cheese combo. You can microwave the whole thing on the bread but I just prefer mine toasted. (Sorry for the lack of pictures for making multiples, I wasn’t making that many this morning.)
And voila!! Healthier and convenient sausage egg mcmuffins!
If you don’t like the sausage or its a tad on the pricier side for you, you can also use this turkey lunchmeat below (its sliced to look a lot like bologna) and its just as easy to use, with 30 fewer calories!!