High Protein Turkey Sausage, Egg & Cheese English Muffin

Healthier and higher protein breakfast sandwich.

2 servings

Time: 30 mins

By Ethan Chlebowski

The humble sausage egg and cheese is a great breakfast. This healthier version uses lean ground turkey and 100-calorie English muffins, which I covered in this video. usually have 2 which makes a massive and very filling meal.

Ethan Chlebowski

Ethan Chlebowski



  • Turkey breakfast sausage

    • ground turkey
      225 g1/2 lb
    • salt
      a sprinkle
    • garlic
      1 clove
    • dried sage
      a sprinkle
    • whole cloves
      , ground
    • dried thyme
      a sprinkle
    • fennel seeds
      a sprinkle
    • black pepper
      a sprinkle
    • maple syrup
      a drizzle
  • Sandwich components

    • english muffins
      , low cal
    • eggs
    • american cheese
      1 slice
    • ketchup


Step 1: Season the turkey

Add the sausage seasonings to the ground turkey: grated or ground clove, grated garlic, sage, thyme, fennel seeds, black pepper, and a sprinkle of salt. Lightly mix to combine.

Step 2: Sear & smash turkey patties

Form the turkey sausage into two balls which we will be smashing in the skillet.

To cook, set a skillet over medium-high heat and add a drizzle of oil to the spatula. Once ripping hot, drop the sausage balls in and let for just 20 seconds before flipping over and smashing down to the size of a patty. Let those on each side so a crust can develop.

Once the sausages are mostly cooked, drizzle them with maple syrup. This adds a hint of sweetness and helps caramelize the edges.

Step 3: Scramble the eggs

Gently scramble 2 eggs until they're slightly underdone. Shape the eggs into two portions and sprinkle black pepper on top before removing them from the heat.

Step 4: Assemble & serve

Toast each side of an English muffin to your liking.

To assemble the sandwiches, drizzle a bit of ketchup to the bottom before adding the sausage patties, followed by the egg, and finally half a slice of cheese. Place these under the for 30 seconds until the cheese melts. Add the top slice of the English muffin, close, and enjoy.



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