Looking for an easy way to enjoy a healthy breakfast every day? These Turkey Sausage and Egg Breakfast Sandwiches are perfect for your healthy breakfast meal prep, offering a delicious and convenient start to your morning. You’ll love how simple they are to make and customize.
Key Ingredients & Substitutions:
- English Muffins: Whole wheat or gluten-free muffins work great too.
- Ground Turkey: Chicken sausage or pre-made turkey patties are good alternatives.
- Eggs: Egg whites can be used for a lower-calorie option.
- Cheese Slices: Your favorite cheese like cheddar, provolone, or Swiss is perfect.
Ingredients:
- 6 whole wheat English muffins, split
- 1 lb lean ground turkey
- 6 large eggs
- 6 slices cheese (cheddar, provolone, or your preference)
- 1 tbsp olive oil
- Salt and black pepper to taste
- Optional: spinach, sliced tomato
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 6 sandwiches
- Calories per serving: Approximately 350-400 (depending on ingredients)
- Tools Needed: Large skillet, baking sheet, spatula, mixing bowl.
Step-by-Step Instructions:
1. Prepare the Turkey Sausage Patties
In a bowl, gently season the ground turkey with salt and pepper. Form the turkey into 6 patties, about the same size as your English muffins. Heat olive oil in a large skillet over medium heat. Cook the turkey patties for 4-5 minutes per side, until fully cooked through and browned. Set them aside.
2. Cook the Eggs
You can cook the eggs several ways. For individual patties, crack one egg into a greased round mold or an English muffin ring in the same skillet. Cook until the whites are set and the yolk is to your liking, flipping if desired. Alternatively, scramble all 6 eggs and divide them among the sandwiches.
3. Assemble the Sandwiches
Place the bottom halves of the English muffins on a baking sheet. Top each with a turkey sausage patty. If using, immediately place a cheese slice on the hot patty to melt slightly. Add the cooked egg on top of the cheese.
4. Add Optional Toppings and Finish
If you like, add a handful of fresh spinach or a slice of tomato to each sandwich. Place the top half of the English muffin on each assembled sandwich. Your healthy breakfast meal prep is almost complete!
5. Prepare for Storage
Allow the sandwiches to cool completely before wrapping. This prevents condensation and keeps them from getting soggy. Once cooled, wrap individually for easy grabbing.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to your turkey sausage mixture.
- Veggie Loaded: Incorporate sautéed mushrooms, bell peppers, or onions into your eggs.
- Different Cheese: Experiment with different cheese varieties like Swiss, Monterey Jack, or a pepper jack for a zesty flavor.
- Open-Faced: Serve without the top bun for a lower-carb option.
Storage Instructions:
Wrap each cooled sandwich individually in parchment paper, then in aluminum foil, or place in an airtight container. Store them in the refrigerator for up to 4 days or in the freezer for up to 2 months. To reheat, remove wrapping and microwave for 1-2 minutes from refrigerated, or 3-4 minutes from frozen, until heated through. You can also heat in a toaster oven for a crispier result.
Frequently Asked Questions (FAQ):
- Can I use pre-made turkey sausage? Yes, you can use pre-cooked turkey sausage patties to save time.
- How do I prevent the English muffins from getting soggy? Make sure all ingredients are cooled completely before assembling and wrapping.
- Can I make these vegetarian? Absolutely! Omit the turkey and add a veggie patty or extra veggies.
- What if I don’t have English muffin rings for the eggs? You can cook eggs in a skillet and cut them to fit, or scramble and divide.
- Are these good for weight loss? Yes, they are a balanced option for healthy breakfast meal prep, especially with whole wheat muffins and lean turkey.
- Can I add sauce? A little hot sauce or a light spread of avocado can be added just before eating.
