Healthy Sausage and Egg Breakfast Sandwich
Full of protein and ready in 3 minutes, this healthy breakfast sandwich is perfect for busy mornings and the ideal breakfast to-go.
Servings 1
Calories 331kcal
Ingredients
- 1 whole grain English muffin toasted such as Ezekiel
- 1 whole egg + 1 egg white
- 1 vegetarian sausage patty such as Morning Star Farms
- 2 slices tomato
- fresh cracked black pepper
- 1 pinch salt
- tin foil if taking to go!
Instructions
- Spray a small glass dish with non-stick spray and crack whole egg and egg white into dish. Microwave for 45 seconds, stir, then microwave 30 more seconds or until firm - sprinkle with salt and pepper to taste.
- Sprinkle tomato slices with salt and pepper and place on top of cooked eggs.
- Wrap frozen sausage patty in paper towel and microwave for 60 seconds then place on top of tomato/egg dish.
- To assemble sandwich, place one half of the English muffin on top of the dish then top with a large square of tin foil.
- Flip the dish over and lay flat on the foil to reveal the egg/sausage/tomato components.
- Top with second English muffin half and wrap tightly with foil to enjoy on the road.
Notes
Not taking this sandwich to go? Simply skip the foil and use a plate instead. :)
Nutrition
Calories: 331kcal | Carbohydrates: 34g | Protein: 28.1g | Fat: 8.1g | Saturated Fat: 1.5g | Polyunsaturated Fat: 6.6g | Cholesterol: 180mg | Sodium: 535mg | Fiber: 7.2g | Sugar: 1.2g