Egg Sausage Cheese Muffin
This high-protein Egg Sausage Cheese Muffin is the ultimate savoury breakfast sandwich. It’s packed with 36g of protein and ready in minutes, perfect for fuelling your day, whether you're heading to the gym or the office.
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.
Quick Tip:
If you're pressed for time in the mornings, you can cook the sausages and eggs ahead of time and simply reheat them when you're ready to eat. It will take less than 2 minutes!Nutrition
Calories: 460kcalCarbohydrates: 32gProtein: 36gFat: 21g