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High Protein Low Calorie Breakfast Sandwich

High Protein Low Calorie Breakfast Sandwich
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A hearty, protein-packed breakfast sandwich featuring a fluffy egg white and cottage cheese patty, lean turkey sausage, and melted reduced-fat cheddar on a lightly toasted whole wheat English muffin. Each bite delivers a satisfying savory flavor and moist, tender texture, with over 25 grams of protein per serving to keep you full until lunch.

Ingredients

Scale
  • 8 large egg whites (from large eggs, or 1 cup liquid egg whites)
  • 1/2 cup low-fat cottage cheese (1% milkfat)
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/8 teaspoon garlic powder
  • 4 fully cooked lean turkey breakfast sausage patties (about 1.25 oz each, 70 calories each)
  • 4 whole wheat English muffins, split
  • 1 tablespoon unsalted butter, softened
  • 4 slices reduced-fat cheddar cheese (about 0.75 oz each, 50 calories each)

Instructions

  1. In a medium bowl, whisk together the egg whites, cottage cheese, kosher salt, black pepper, and garlic powder until well combined and slightly frothy, about 30 seconds. The cottage cheese will not fully incorporate; small curds are desirable for texture.
  2. Heat a large nonstick skillet over medium heat and lightly coat with nonstick cooking spray. Pour the egg mixture into the skillet, spreading it evenly into a round patty about 8 inches in diameter. Cook without stirring for 3 to 4 minutes, until the edges are set and the bottom is golden, and the surface is mostly firm but still slightly moist in the center.
  3. Using a wide spatula, carefully flip the egg patty in one piece. Cook the second side for 2 to 3 minutes until just firm and no longer wet. Slide the patty onto a cutting board and let rest for 1 minute, then use a large chef’s knife to cut it into 4 equal quarters (like a pizza).
  4. While the egg patty cooks, heat a separate nonstick skillet over medium-high heat. Add the turkey sausage patties in a single layer and cook according to package directions, typically 4 to 5 minutes per side, until heated through and lightly browned. Transfer to a plate and tent with foil.
  5. Wipe the skillet clean and return to medium heat. Spread the cut sides of each English muffin half with the softened butter (about 1/2 teaspoon per half). Place the muffin halves cut-side down in the skillet and toast for 1 to 2 minutes until golden and crisp. Remove from heat.
  6. To assemble each sandwich, place one toasted English muffin bottom on a plate. Top with one quarter of the egg patty, one cooked turkey sausage patty, and one slice of reduced-fat cheddar cheese. Place the muffin top on the sandwich. If desired, microwave the assembled sandwich for 15 to 20 seconds to fully melt the cheese.
  7. Serve immediately, or wrap each sandwich individually in aluminum foil to hold warm for up to 30 minutes.

Notes

Storage: Wrap each sandwich tightly in foil or plastic wrap and refrigerate for up to 4 days. Freezing: Individually wrap sandwiches in foil, then place in a freezer bag for up to 2 months. Reheat from refrigerated: Remove foil, wrap in a damp paper towel, and microwave on high for 45 to 60 seconds until hot. For frozen: Microwave on high, flipping halfway, for 2 to 3 minutes. To reheat in an oven or toaster oven: Unwrap and place on a baking sheet at 350°F (175°C) for 10 to 12 minutes (from refrigerated) or 15 to 18 minutes (from frozen). For a crispier muffin, toast the halves before assembling and reheating.

Nutrition

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