This Egg Sausage Cheese Muffin is a high-protein breakfast sandwich that’s quick, filling, and packed with flavour. Whether you’re fuelling up before the gym or need something to grab and go, this recipe delivers 36g of protein in just one muffin no fuss, no mess.
If you love this high-protein breakfast, you will want to try our Protein French Toast next!
Egg Sausage Cheese Muffin
If you want a filling, protein-packed breakfast that doesn’t take long to prepare, this Egg Sausage Cheese Muffin recipe is for you. It’s the perfect alternative to sugary breakfasts, with savoury ingredients that keep you satisfied and energised.
Think of it as fast food reimagined for your fitness goals. Simple ingredients, quick cooking, and the perfect balance of macros make this a go-to option during busy mornings.
Once assembled, you get that ideal mix of crispy muffin, gooey cheese, seasoned sausage and egg. At 460 calories and 36g of protein per serving, it’s a smart, satisfying way to start your day.
Why We Love this Recipe
- High in Protein: With 36g of protein, it’s perfect for keeping you fuller for longer.
- Quick to Make: Quick to cook, easy to assemble, and ready in under 15 minutes.
- Customisable: Change the cheese, add your favourite sauces.
What Is an Egg Sausage Cheese Muffin?
An Egg Sausage Cheese Muffin is a protein-packed breakfast sandwich built with eggs, chicken chipolatas, American cheese and a toasted English muffin. It’s a leaner twist on the fast food classic, giving you all the flavour without the high fat content.
This version uses chicken sausages, optional low-fat cheese, and your choice of sauces for added flavour. You still get that satisfying savoury bite, but with better macros and a more nutritious start to your day.
Egg Sausage Cheese Muffin Nutrition
This Egg Sausage Cheese Muffin is a balanced and satisfying breakfast that fits right into your high-protein goals. Here’s the breakdown per serving:
Calories: 460
Protein: 36g
Carbs: 32g
Fat: 21g
Ingredients
- Eggs: The main protein source. Scramble or fry depending on your preference.
- Chicken Chipolatas: Leaner than pork and high in protein; cook in the air fryer or pan.
- English Muffin: Provides a soft, toasty base that holds everything together.
- American Cheese Slice: Melts perfectly over the warm eggs for that gooey finish.
How to Make Egg Sausage Cheese Muffin
See recipe card for ingredient quantities and full instructions.
Start by cooking the chipolatas in the air fryer at 200°C for 10 to 12 minutes until golden and cooked through. You can also pan-fry them using low-calorie spray, turning occasionally.
While the sausages cook, heat a non-stick pan with low-calorie spray and cook the eggs to your preference. Scrambled or fried both work well for this recipe.
Toast the English muffin halves to your liking. For a firmer bite that holds better, toast until golden and slightly crisp.
To assemble, spread your sauce of choice on the toasted muffin. Place the cheese slice on one side, then layer on the hot eggs and chicken chipolatas. Add the top muffin half and press gently to close.
Tips
- Melt the Cheese: Add the cheese while the eggs are hot. This helps it melt perfectly and adds richness.
- Prep ahead: Cook the sausages and eggs in advance, then reheat to assemble in under 2 minutes.
- Use Foil: Add foil to your air fryer. If using cheese, place the assembled muffin back in the air fryer on foil for 30–60 seconds to melt the cheese without mess.
Recipe Variations & Substitutions
- Use turkey sausages: A great lean alternative to chicken.
- Swap the cheese: Try cheddar, mozzarella, or even a dairy-free option.
- Switch the muffin: Use a wholemeal muffin, bagel thin, or low-carb wrap instead.
Storage
You can prep the sausages and eggs ahead of time and store them in the fridge for up to 3 days. When you’re ready, reheat and build the muffin fresh. Assembled sandwiches are best eaten right away, but you can wrap them in foil and keep them in the fridge for 24 hours.
Frequently Asked Questions
It’s best to toast the muffin fresh for the best texture.
Yes! Cook the sausages and eggs in batches, then build the sandwich fresh each morning, it only takes a few minutes.
More High Protein Breakfast Recipes
After you try this Egg Sausage Cheese Muffin Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Egg Sausage Cheese Muffin
Equipment
- Air fryer (or frying pan)
- Frying Pan
- Toaster
Ingredients
- 2 large Eggs
- 2 Chicken Chipolatas
- 1 American Cheese Slice
- 1 English Breakfast Muffin
- 2 tsp Light Spread
- Low-calorie Cooking Spray
Instructions
- Cook the Chipolatas: Air fry the chicken chipolatas at 200°C for 10-12 minutes until golden and cooked through. Alternatively, pan-fry them using low-calorie spray, turning occasionally.
- Cook the Eggs: While the chipolatas cook, heat a non-stick pan over medium heat and spray with low-calorie spray. Cook the eggs to your preference, scrambled fried or poached, work well.
- Toast the muffin: Split the breakfast muffin in half and toast it to your desired level of crispiness.
- Assemble the muffin: Once everything is cooked, spread a thin layer of light spread on the toasted muffin halves. Place the cheese slice on one side, add the cooked eggs, and layer on the chicken sausages.
- Serve and Enjoy!
Notes
Customizations:
- Skip the butter: If you’re looking to reduce calories, you can skip the butter or use a low-fat alternative.
- Swap the Cheese: If you’re cutting back on calories or dairy, you can use a lower-fat cheese or skip it entirely.
- Add some flavour: Try sauces like ketchup, sriracha, or hot sauce to add flavour.
