Breakfast Turkey Sausage and Egg Muffin

These breakfast turkey sausage and egg muffins are meal prep and budget-friendly which you can eat on the go on busy workweek mornings.

This recipe is featured in our meal plans. For a vegetarian alternative, you can simply substitute a veggie patty of choice.

 

Breakfast Turkey Sausage and Egg Muffin

Mani
Make your own breakfast muffins for the week ahead to save time. By using ground turkey you can work the macros in your favour by adding more protein and reducing the fat. These will keep you full and take minutes to reheat in the morning, or you can simply make them fresh in 20 minutes.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Course Breakfast
Cuisine American
Servings 4 people
Calories 425 kcal

Ingredients
  

  • 500 g ground turkey mince 10% fat
  • 4 eggs
  • 4 cheese slices
  • 4 toasting muffins
  • 1 tsp sage
  • 1 tsp onion powder
  • salt and black pepper

Instructions
 

  • Add the ground turkey to your mixing bowl, and add the sage and onion powder. Make four patties.
  • To a medium-high frying pan / griddle pan, cook the turkey burgers for 6 minutes each side. Season with salt and black pepper.
  • To make the egg patties, add coconut oil or butter to a pre-heated frying pan. Once you crack the egg, use a fork to scramble the egg, however shape it into a small patty (using a spatula helps too).
  • Once all cooked, add to a air tight meal prep container.
  • To reheat next morning, simply add the toasting muffins to a toaster or frying pan, and reheat the turkey burger and egg in the microwave for 1 minute. Add the cheese and enjoy!

Notes

  • You can refrigerate the turkey burger and egg up to 3-4 days.

Nutrition

Serving: 1gCalories: 425kcalCarbohydrates: 29gProtein: 40.8gFat: 15.3gSaturated Fat: 5gPolyunsaturated Fat: 4.3gCholesterol: 186mgSodium: 207mgFiber: 0.5gSugar: 1.4g
Keyword Breakfast sandwich meal prep, McMufin Meal Prep
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Recipe FAQ

How many calories in this Egg and Sausage Muffin recipe?

The sausage and egg McMuffin in McDonald’s is 430 calories, which is more or less the same as this homemade version. However, the difference is in the macros as by using ground turkey is lower in fat and higher in protein.

If your objective is to make this low in calories, you can simply use less ground turkey to make the patty (as you can see by the photo, I made mine juicy).

Is this egg and sausage McMuffin healthy?

By substituting ground turkey for pork does mean less fat and more lean protein, and with the addition of the egg adds in more nutritional value too. However, I did use artificial and processed cheese which is not exactly healthy.

Meal Prep FAQ

How to store and reheat?

  1. Once all cooked, add to a air tight meal prep container.
  2. To reheat next morning, simply add the toasting muffins to a toaster or frying pan, and reheat the turkey burger and egg in the microwave for 1 minute. Add the cheese and enjoy!

Providing your ingredients are fresh, this will last in the fridge for up to 3-4 days which means your breakfast can be prepared for Monday to Thursday!

If you want to freeze this egg and sausage McMuffin, you can certainly freeze both turkey and egg patty for up to two months.