This Breakfast Sandwich Recipe Packs 32g of Protein and Makes Meal Prep Easy
Swinging through the McDonald’s drive-thru every morning for an Egg McMuffin probably won't be the fastest route to achieving your health and fitness goals. Luckily, you can always put on your chef hat and whip up your own high-protein, nutrient-dense version at home. We spoke with Rachael DeVaux, R.D., C.P.T., creator of Rachael’s Good Eats and author of The High-Protein Plate, who shared the recipe for her Ready-When-You-Are Breakfast Sandwiches: an easy-to-make sheet pan egg bake you cut into squares and assemble with the usual breakfast suspects.
The best part about these is that you can prep them at the start of the week, so breakfast is always ready to go. Make enough for the week and store in the fridge, or prep in bulk and freeze for more long-term use. When morning rolls around, all you need to do is reheat. With 32 grams of protein per sandwich, these will definitely keep you full past noon.
"I think the missing ingredient piece for so many people who are trying to work hard at living a healthy lifestyle is protein," DeVaux says. "I want to give people the tools and the framework for how to build a healthy plate, along with the recipes for how to do it from breakfast all the way to dessert."
Read on for how to make the breakfast sandwiches, and find more high-protein recipes like this in DeVaux's upcoming cookbook, The High Protein Plate, out March 3.
Related: Top Dietitian Shares a 200g Protein Meal Plan for Busy Dads Who Train Hard
How to Make Ready-When-You-Are Breakfast Sandwiches
Macros Per Serving
- Protein: 32g
- Carbs: 36g
- Fat: 30g
Ingredients
- 2 tbsps extra-virgin olive oil
- 1 bell pepper, seeded and diced (can sub for sliced mushrooms, zucchini, red onion, etc.)
- 4 cups baby spinach, coarsely chopped
- 12 large eggs
- 1 tsp garlic powder
- 1 ½ tsps sea salt
- 1 tsp freshly ground black pepper
- ¾ cup pesto
- 12 English muffins (gluten-free, if preferred)
- Chicken sausage patties
- 12 slices of cheddar (or dairy-free cheese of choice)
- Hot sauce, for topping (optional)
Directions
- Preheat the oven to 350° F. Grease a 12 x 9-inch rimmed baking sheet with 1 tbsp of the oil.
- In a large skillet, heat the remaining 1 tbsp oil over medium-high heat. Add the bell pepper and saute for 2 to 3 minutes until softened. Add the spinach and cook for 1 to 2 minutes, until wilted. Remove from the heat and set aside.
- In a large bowl, whisk together the eggs, almond milk, garlic powder, salt, and pepper. Add the cooked veggies to the egg mixture and stir to combine.
- Pour the egg mixture into the baking sheet. Bake for 15 to 18 minutes, until set. Set aside to cool, then cut into 12 squares.
- To assemble, spread 1 tbsp pesto on the bottom half of each English muffin. Layer with an egg square, a sausage patty, and a slice of cheese. Place the top halves of the muffins over the fillings and wrap each sandwich in foil.
Storage: Store wrapped sandwiches in the fridge for up to 5 days, or freeze up to one month.
How to Reheat
From the Fridge
- Oven: Keep wrapped in foil and bake at 350° F for 10 to 15 minutes.
- Microwave: Unwrap from foil, wrap in a paper towel, and microwave on defrost for 40 to 60 seconds. Flip and heat on high for 10 to 30 seconds.
From the Freezer
- Oven: Unwrap, place on a baking sheet, and bake at 350° F for 30 minutes.
- Microwave: Unwrap, wrap in a paper towel, defrost for one minute; flip and heat on high for 10 to 30 seconds.
- Air Fryer: Separate the components and air-fry at 350° F—6 to 8 minutes for the egg and sausage and 3 to 5 minutes for the muffin and cheese. Reassemble and enjoy.
Related: Trainers Say This 'Healthy' Nutrient Could Ruin Your Race-Day Comfort