meal prep sausage mcmuffins
for me, meal prep is the key to sticking to whatever nutritional goals i’ve set for myself — especially breakfast! it starts my day off with a win, and makes my mornings go 10x smoother, especially since i am cramming in a workout and getting a 10 month old out the door. these sandwiches are super easy and reheat SO well!
makes 6 sausage mcmuffins; macros: 22g p / 24g c / 11g f & 245 cals
Ingredients (1 serving)
6 100 cal english muffins (i use Lewis Bake Shop)
3 large eggs
1.5 cup egg whites
1/3 cup cottage cheese (i use good culture!)
salt + pepper to taste
6 slices sargento ultra thin colby jack
6 amylu chicken sausage patties (or anything similar)
Instructions
preheat oven to 375*
while your oven preheats, whisk together your eggs, egg whites, cottage cheese, & salt+ pepper.
line a 8×8 or 9×13 baking dish (the bigger you use, the thinner your egg patties will be!) with parchment paper. dump your egg mixture into the pan and bake for 15-20ish minutes or until eggs are cooked through. you can also use a silicone muffin tin — i do this too and works great!
while the eggs cook, get the rest of your sandwich stuff ready to assemble.
after the eggs are cooked, cut into 6 squares
assemble the sammies! i use precooked chicken sausage so it makes it less work to throw these together. i also do NOT pre toast my muffins because i like to toast them when they reheat and i don’t want them to get too hard.
wrap in parchment paper and store in a gallon ziplock bag! i store mine in the refrigerator for the whole week. you can also freeze these. just make sure your bag has no air and is sealed tight!
TO REHEAT: i like to put mine in the toaster oven at 350 for about 5-7 minutes. if i am in a hurry, I’ll just microwave the sandwich for 45 seconds! if the sandwich is frozen, let it thaw overnight first before reheating.
enjoy!
Nutrition (per serving)
Calories: ~396
Protein: ~36 g
Carbohydrates: ~51 g
Fat: ~9 g
