Busy mornings call for easy, convenient, and protein-packed breakfasts, which is why we created our Macro-Friendly Meal Prep Breakfast Sandwiches for you!
Spend 25 minutes on a Sunday prepping a batch of these hearty sandwiches and have your breakfast prepared all week long.
I think it’s safe to say that staying on track with your macros just got a whole lot easier!
Oh, and you can save a bunch of money and extra calories by skipping your morning drive-thru run.
Our DIY breakfast sandwiches have ⅓ less calories and half the fat vs Dunkin’s option.
See a nutrition comparison below.
| Nutrition | Our meal prep breakfast sandwich: | Dunkin’s turkey sausage, egg, and cheese on English muffin: |
|---|---|---|
| Calories | 295 | 470 |
| Protein | 24g | 24g |
| Carbs | 27.5g | 39g |
| Fats | 12.5g | 25g |
Why You’ll Love This Recipe
- Your breakfast is planned for the week: If you count macros and track your protein, carbs and fats, then you’ll be saving time, energy and frustration, so you can focus on your busy day.
- Lean, High Protein: The best protein is lean protein, and that’s what each one of these breakfast sandwiches offer.
- It only takes 25 minutes: Speaking of saving time, think about preparing your breakfast for the week in only 25 minutes! That’s a huge savings and it’s well worth it.
Other meal prep recipes and ideas you may like:
8.1g protein per 100 cal
- Prep
- 10 mins
- Cook
- 15 mins
- Total
- 25 mins
Ingredients
Equipment
- Measuring cup, glass
- 9×9 baking dish
- whisk
- Large cooking pan
- Spatula
- Aluminum foil
Instructions
-
Preheat the oven to 350 degrees F. Spray a 9×9 pan with cooking spray.
-
Measure out eggs in a measuring glass and sprinkle with salt and pepper. Whisk eggs then pour into the pan. Bake for 15-20 minutes or until eggs are done. The middle of the eggs should not jiggle when moved. Let cool for 10 minutes.
-
Divide the turkey sausage into 6 even patties. Cook patties in a large skillet on medium heat until no longer pink. Set patties aside until ready to assemble.
-
Cut English muffins in half and toast before assembling. If you are using condiments, spread onto half of the muffin now. Layer bottom muffin with turkey sausage patty, egg, and cheese. Top with the other half of the muffin.
-
Wrap each sandwich individually in tinfoil. You may label each if you customized the ingredients.
-
When ready to enjoy, remove the tin foil and wrap the sandwich in a paper towel. Place the sandwich on a plate and microwave for 30-60 seconds. You may flip the sandwich and cook for another 30 seconds until the middle is warm.
Tami’s notes
- Cooking times may vary depending on microwave power.
- Nutrition information may vary depending on brands used.
Nutrition
Per serving: Calories 295kcalProtein 24gCarbs 27.5gFat 12.5g
Nutrition is an estimate and will vary with the brands and amounts you use.
