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With 30g of protein per serving, this high protein breakfast sandwich has become a new go-to for busy mornings. It’s practically made for meal prep and easily reheats on mornings you need a quick and easy breakfast.
Looking for more make-ahead breakfast recipes? Try overnight blueberry waffle casserole, carrot cake overnight oats, or cottage cheese egg bites.
If these breakfast sandwiches look fluffier than usual, you’re not wrong. The simple baked eggs are just like the fluffy custardy eggs in these fluffy egg sandwiches.
All those delicious eggs and sausage pack in plenty of protein to keep you full. They’re freezer friendly just like high protein breakfast burritos, so make a batch and reheat them when you’re short on time. Want even more protein? Make these sandwiches on a cottage cheese bagel!
Need another high-protein meal prep breakfast? Try blended overnight oats, baked protein pancake bowls, or cottage cheese egg bites.
Ingredients You Need
Here are the simple ingredients you need to make this high protein breakfast sandwich. Skip to the recipe card for exact measurements.
- Eggs: If you want, you can use just egg whites.
- Cottage cheese: Adds extra protein and a fluffy texture.
- Kosher salt and fresh cracked black pepper: For seasoning.
- English muffins: I used English muffins, but you can swap them with sourdough bread, gluten-free bread, a croissant, a ciabatta, or high-protein cottage cheese bagels.
- Frozen sausage patties: Swap for bacon or leave the meat out completely.
- Slices of cheese: I prefer cheddar, but you could use Colby Jack, Pepper Jack, American, or Gruyere.
- Avocado, chipotle mayo, hot sauce: For serving.
Need another breakfast sandwich recipe? Try fluffy egg sandwiches, cheesy breakfast sliders, or spinach feta egg white wraps.
Recipe Variations
- Add your favorite veggies like spinach, bell peppers, onions, or broccoli into the scrambled egg mix.
- Leave off the cheese or choose a dairy-free cheese.
- Add an extra sausage patty for more protein, swap it for a different breakfast meat, or leave it out completely.
- Have an open-faced sandwich for a lower-carb option.
How to Make High Protein Breakfast Sandwiches
Here are the simple steps, with photos, to make this high-protein breakfast sandwich recipe. Skip to the recipe card for the printable version.
Step 1. Blend the Eggs. Add the eggs, cottage cheese, salt, and pepper to a blender. Blend until smooth.
Step 2. Bake the Eggs. Pour into a parchment-lined baking dish. Fill another 9×13 inch baking dish with water and place it on the bottom rack of the oven and the eggs on the middle rack. Bake for 50-55 minutes.
Step 3. Assemble Sandwiches. Cook the sausage if it’s frozen. Cut the eggs into squares and layer an English muffin with eggs, sausage, and cheese.
Step 4. Warm and Serve. Heat at 350 for 7-8 minutes, until the cheese melts. Serve with avocado and chipotle mayo.
Expert Tips
- Prep the sandwiches to assemble while the eggs are baking by lining up the English muffins open-faced, a piece of sausage on the bottom half, and a slice of cheese on the top half.
- Don’t skip the avocado and sauce! They add so much flavor.
Recipe FAQs
Eggs are rich in high-quality protein, with one large egg providing around 6-7g of protein. Including other protein-rich ingredients, like cheese and turkey sausage increases the protein content even more.
Breakfast sandwiches can generally last in the fridge for 3 to 4 days if stored properly. If you plan to keep them longer, freeze them for up to 2 months.
How to Store, Freeze, and Reheat
To store: Store each sandwich individually in tightly wrapped aluminum foil, plastic wrap, or a sealed storage bag in the fridge for up to 4 days.
To freeze: Wrap each sandwich individually in foil, wax paper or parchment paper and store in a freezer safe resealable bed. Freeze for up to 2 months.
To reheat: Thaw overnight in the fridge for the best results. Unwrap the foil a, wrap in a paper towel, and microwave on high heat for 30 seconds, flip to the other side, and repeat. Alternately, bake from frozen in the foil for 10-12 minutes at 350. Bake at 350 or air fry at 325 for 10-12 minutes.
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High Protein Breakfast Sandwich
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Ingredients
- 12 large eggs
- 1 cup cottage cheese
- 1 teaspoon kosher salt divided
- 1/2 teaspoon fresh cracked black pepper
- 6 english muffins
- 6 frozen sausage patties
- 6 slices American cheese or cheese of choice
- For serving: avocado chipotle mayo, hot sauce
Instructions
- Preheat the oven to 300°F. Adjust the one oven rack to the lowest position and a second one to the middle position. Line an 8×8-inch square baking pan with parchment paper.
- Add the eggs, cottage cheese, salt, and pepper to a blender. Blend until smooth. Pour into the prepared baking dish.12 large eggs, 1 cup cottage cheese, 1 teaspoon kosher salt divided, 1/2 teaspoon fresh cracked black pepper
- Fill a separate square or rectangle baking dish with very hot water. Carefully place it on the bottom rack of the oven. Add the eggs to the middle rack. The water creates steam and results in a fluffy custardy egg. Bake in the preheated oven for 50-55 minutes, until the edges and top are set but it jiggles slightly when you nudge it. Allow the eggs to cool almost all the way.
- Cook the sausage patties according to the package directions. Cut the eggs into 6 squares (they don't have to be perfect) or use a biscuit cutter to cut them into circles. Add the egg to the bottom of an english muffin, top with the breakfast sausage patty, a slice of cheese, and the top of the english muffin. If you’re eating it right away, heat the sandwich at 350 for 7-8 minutes, until the cheese melts. Serve with avocado and sauce of choice.6 english muffins, 6 frozen sausage patties, 6 slices American cheese
- To freeze: Wrap each sandwich individually in foil, wax paper or parchment paper and store in a freezer safe resealable bag for up to 2 months. Thaw overnight in the fridge and reheat in a paper towel in the microwoave or reheat from frozen in the foil at 350 for 10-12 minutes.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
