My most-used meal prep breakfast. These double-sausage and egg muffins are filling, packed with protein and super-satisfying. I’ve got a little tip for reheating from frozen, so you can take one from the freezer and have it ready to eat in 4 minutes, without the worry of it being cold in the middle!
I’ve been on a little health kick recently, just trying to be more mindful about what I eat. One of my goals is to increase my protein, and I find it SO much easier to meal prep some of my meals to help me reach my goals. I like to make up a large batch of these High Protein Sausage and Egg McMuffins once or twice a month and keep them in the freezer.
It’s super easy when I want to grab one for breakfast, because it’s ready to eat in 4 minutes and it gives me a great boost towards hitting my protein target for the day!
📋 Ingredients
Mince – I use a mix of pork and beef for maximum flavour. Beef can be a little dense on its own, but the pork lightens it and gives it more of a sausage flavour.
Cheese – Use sliced burger cheese to get that takeaway breakfast classic feel.
Seasoning – Keep it quite simple with just salt, black and white pepper, garlic and onion granules.
📺 Watch how to make it
***Full recipe with detailed steps in the recipe card at the end of this post***
- Start off by preheating your oven and toasting the English muffins to your liking.
- Next, add all of the sausage patty ingredients to a bowl and mix them until combined. Them roll them into equal sized balls (you should have 24).
- Then, using some baking parchment and either your hands or a burger press, press them down until you have the typical flat burger patty shape.
- Place in the oven and cook until golden brown.
- Meanwhile, whisk the eggs together with the seasonings.
- Then, pour into a rectangular tray and place in the oven until cooked through.
- Once both the eggs and the sausage patties are cooked, take them out of the oven, cut the egg into 12 squares, and its time to assemble.
- Place one half of the English muffin, then a sausage patty, a slice of burger cheese, a slice of egg, another sausage patty, and another slice of burger cheese, then the top of the English muffin.
- Slice each muffin in half and wrap them individually in parchment paper, then place in an airtight bag in the freezer.
- (See instructions below for reheating).
Pro Tip
Always slice the muffins in half before freezing. This is so we can open the muffins up and turn the inside of the the muffins to face outwards during the last minute or two of reheating. This is the secret to ensuring they’re evenly cooked and piping hot throughout.
That melty cheese and fluffy egg is SO satisfying!
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🍽️ What to serve it with
This is the perfect, satisfying way to start your morning with a boost of protein. PLUS they’re super-filling too.
🍲 More fantastic high-protein meals
? Frequently Asked Questions
I specifically made this recipe to make a large batch of them to keep in the freezer and reheat when I need a quick and protein-rich lunch. After I assemble them, I wrap them up individually in baking parchment and store them in the freezer (see below for reheating instructions).
I have these muffins a couple of times a week and I’ve tried various different methods to reheat (oven, microwave and air fryer).
I find it SO MUCH easier to have a stash of them in the freezer, but reheating them so they’re still juicy but also fully hot through the middle took a fair number of trials to get right, especially if you want them quickly.
I’ve found the best way to ensure they’re still juicy but also fully hot through the middle is to slice the muffins in half before wrapping. Then I reheat for 2 minutes, open them up and turn both halves around (so the inside is facing outwards). Wrap them back up and heat for another minute or two. It’s the best way if you want them cooked from frozen to piping hot in less than 4 minutes.
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Patties
-
Next, make the patties. Add all of the sausage patties ingredients to a bowl and mix together until combined.
1 kg (2.2lbs) minced (ground) pork – 5% fat, 1 kg (2.2lbs) minced (ground) beef – 5% fat, ½ tsp salt, ½ tsp black pepper, ½ tsp onion powder, ½ tsp garlic powder, Pinch white pepper
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Divide the mixture into 24 balls. If weighing, you should find each is approx. 83g (2.9oz).
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Arrange the meatballs on 3 trays. So you have 8 on each tray.
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Cover one of the meatballs with a square of baking parchment and squash the meatball down flat using a burger press or your hands.
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Repeat with the rest so you have 24 flat burger patties.
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Place two of the trays in the oven and cook for 12 minutes, until the patties are browned.
Eggs
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Meanwhile, crack the eggs into a large bowl. Add the salt, pepper, garlic powder and white pepper and whisk together with a fork.
12 large eggs, ¼ tsp salt, ¼ tsp black pepper, ¼ tsp garlic powder, Pinch white pepper
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Line a large baking dish (approx. 40cm(16 inch)x30cm (12 inch)x2.5cm (1 inch) deep) with baking parchment. Push the parchment into the corners so it’s nice and flat.
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Pour the eggs into the prepared dish.
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When the first batch of sausage patties are ready, remove from the oven.
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Place the remaining tray of sausage patties and the tray with the egg mixture into the oven.
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The sausage patties will take 12 minutes and the egg will take 10-12 minutes.
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Remove from the oven when cooked.
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Use a knife to carefully slice the egg into 12 portions (3 by 4).
Assembly
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Now it’s time to assemble. You can do this one at a time, or all at once if you have the workspace.
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Place 12 squares of baking parchment on the worktop. Place the base of the muffins on top of each one.
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Add a sausage patty, a slice of burger cheese, a slice of egg, a second sausage patty and a second slice of cheese to each of the muffin bases. Then place the muffin top on top.
24 slices burger cheese
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Slice the sausage muffin in half (this will especially help if you’re reheating from frozen) and wrap each muffin tightly in the baking parchment.
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Place in airtight bags or containers and freeze. Alternatively, you can refrigerate some or all (they’ll keep well in the fridge for up to 3 days).
Reheating from refrigerated:
Reheating from frozen:
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Reheat on high in the microwave (my microwave is 1000 watts) for 2 minutes (still in the baking parchment). Then carefully unwrap the muffin. Because you sliced the muffin in half before freezing, you can now turn two muffin pieces around, so the inside parts of the muffin are facing outwards.
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Wrap back up again and microwave for 1-2 minutes, until piping hot throughout.
Reheating from frozen
I have these muffins a couple of times a week and I’ve tried various different methods to reheat (oven, microwave and air fryer).
I’ve found the best way to ensure they’re still juicy but also fully hot through the middle is to slice the muffins in half before wrapping. Then I reheat for 2 minutes, open them up and turn both halves around (so the inside is facing outwards). Wrap them back up and heat for another minute or so. It’s the best way if you want them cooked from frozen to piping hot in less than 4 minutes.
Nutritional information is approximate, per sausage and egg muffin.
(I used a combination of the automatic nutrition checker and nutritional information on the Sainsburys website for the muffins, pork mince and beef mince).
Calories: 503kcal | Carbohydrates: 35g | Protein: 63g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 222mg | Sodium: 1065mg | Potassium: 528mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1148IU | Vitamin C: 0.2mg | Calcium: 362mg | Iron: 3mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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