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