If you’re after a hearty, protein-packed breakfast that’s quick to prepare and satisfies those savoury cravings, this Egg, Sausage, and Cheese English Muffin is the one for you! With fried eggs, juicy chicken chipolatas, and a touch of melty cheese, this breakfast sandwich delivers both flavour and fuel to start your day strong. Whether you’ve just finished a morning workout or need something filling to keep you going, this muffin packs everything you need into one delicious bite.
Why You’ll Love This Recipe:
- High in Protein: At 41g of protein, this breakfast will keep you full and energized for hours.
- Easy to Make: With less than 15 minutes, it’s a perfect go-to breakfast, even on busy mornings.
- Versatile Cooking Methods: You can cook your chipolatas in the air fryer or oven, depending on your preference, and fry your eggs for a classic breakfast sandwich feel.
Nutritional Benefits:
- Protein Powerhouse: This recipe boasts an impressive 41g of protein, perfect for muscle repair and keeping you full throughout the morning.
- Balanced Calories: With only 482 calories, it’s a satisfying breakfast that fits well into a balanced diet.
- Healthy Fats: The eggs provide healthy fats to support your metabolism and help you absorb important vitamins.
Egg, Sausage, and Cheese English Muffin
This Egg, Sausage and Cheese English Muffin is the perfect protein-packed breakfast to fuel your day. Quick, filling, and customizable, it's the ultimate way to start your morning strong. Give it a try and feel the difference in your energy levels throughout the day!
Equipment
- Air fryer (If you don't have an Air fryer use an oven)
- Frying Pan
- Toaster
Ingredients
- 2 large Eggs
- 2 Chicken Chipolatas
- 30 g Cheese
- 1 English Breakfast Muffin
- Low-calorie Cooking Spray e.g Frylight
Instructions
- Preheat and prepare your chipolatas: If you're using an air fryer: set it to 200°C (400°F) and cook the chipolatas for 8-10 minutes until golden brown.
- If you're using an oven: preheat it to 190°C (375°F) and bake the chipolatas for 10-15 minutes, flipping halfway through.
- Fry the eggs: While the chipolatas cook, heat a non-stick pan over medium heat and spray with low-calorie spray. Fry the eggs until the whites are set and the yolks are still runny. If you prefer your yolks cooked through, leave them on for an extra minute or two.
- Toast the muffin: Split the breakfast muffin in half and toast it to your desired level of crispiness. The crispy muffin adds the perfect texture to balance the soft eggs and sausages.
- Assemble the sandwich: Once everything is cooked, start assembling your sandwich. Place one egg on each muffin half, top with a chicken chipolata, and sprinkle on 30g of cheese. The heat from the eggs and sausages will melt the cheese, creating a creamy, cheesy layer.
Notes
Customizations:
- Scrambled or Poached Eggs: If you’re not a fan of fried eggs, feel free to scramble or poach them instead. This adds variety without compromising the protein content.
- Use Butter or Skip It: If you prefer a richer taste, spread a thin layer of butter on your toasted muffin for added flavour. 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.
- Make It Spicy: Add a drizzle of hot sauce or a pinch of chilli flakes to spice things up!
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. Assembling your sandwich will take less than 2 minutes!Nutrition
Serving: 1gCalories: 482kcalCarbohydrates: 31gProtein: 41gFat: 21gFiber: 4gSugar: 2g
