Breakfast Egg White and Chicken Sausage Muffin
A light and protein-packed breakfast sandwich with fluffy egg whites and savory chicken sausage on a toasted English muffin. This american-inspired breakfast (high protein) ready in about 17 minutes combines large eggs worth egg whites, (about 2 oz) chicken sausage patty, whole English muffin into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 320 calories and feeds 1, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 3 large eggs worth egg whites
- 1 (about 2 oz) chicken sausage patty
- 1 whole English muffin
- 1 slice low-fat cheddar cheese slice
- 1 tsp unsalted butter
- 1/8 tsp salt
- 1/8 tsp black pepper
- 1 tsp olive oil
Instructions
- Step 1: Heat 1 tsp olive oil in a non-stick skillet over medium heat and cook 1 chicken sausage patty for 4-5 minutes per side until browned and cooked through.
- Step 2: In a small bowl, whisk 3 large egg whites with 1/8 tsp salt and 1/8 tsp black pepper, then pour into the same skillet and cook gently, stirring occasionally, until fluffy and just set, about 2-3 minutes.
- Step 3: While eggs cook, split and toast 1 English muffin until golden and crisp.
- Step 4: Butter each toasted muffin half lightly with 1 tsp unsalted butter, then layer the bottom half with cooked egg whites, chicken sausage patty, and 1 slice low-fat cheddar cheese. Top with the other muffin half and serve warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Breakfast Egg White and Chicken Sausage Muffin take to make?
Total time is about 17 minutes (5 min prep + 12 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.
How do I store leftover Breakfast Egg White and Chicken Sausage Muffin?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.
Can I substitute ingredients in Breakfast Egg White and Chicken Sausage Muffin?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Breakfast Egg White and Chicken Sausage Muffin for a different number of people?
The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Breakfast Egg White and Chicken Sausage Muffin high protein?
Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
