Sausage Egg and Cheese Breakfast Sandwich

Sausage Egg and Cheese Breakfast Sandwich

This fast and healthy Sausage Egg and Cheese Breakfast Sandwich is designed to get you out the door in the morning with a satisfying healthy meal.

With fast food breakfast sandwiches clocking in between 300-600 calories and 30-40g of fat, they are definitely something you want to only enjoy occasionally, if at all.

Not to mention the average price of $2.79-$4.99 just for the sandwich. (The ‘VALUE’ meal packs on calories, fat, and even more money).

Our basic Sausage Egg and Cheese Breakfast Sandwich has just under 300 calories, 13 grams of fat, and 22 grams of protein and costs between $1.59-$2.79 to make.

It just takes a little planning and helps you get your day off to a good start. 

(See why you shouldn't skip breakfast)

Sausage Egg and Cheese Breakfast Sandwich Ingrediants

• 1 Turkey Sausage Patty. Buying pre-cooked turkey sausage patties saves time. But if you choose an uncooked sausage, just take some time in advance to make your patties and cook them up so all you have to do is warm them when you are ready to build your sandwich. Remember, the value of this recipe is to help you be able to quickly grab a fast healthy breakfast instead of going through the drive-thru.

• 1 Low-Calorie English Muffin.  We buy Multi-grain muffins in stores locally that are only 100 Calories. They add 8 grams of fiber.

• 1 Egg. We choose Organic whenever possible.

•  1 Slice of Cheese. My favorite is Velveeta slices. Because they are low in calories, they melt easily and the taste delicious! 

Sausage Egg and Cheese Breakfast Sandwich Instructions

1.  If you have done the food prep suggestions (see below), simply toast the muffin, warm egg, and sausage in a shallow pan with a little water on medium heat.

(If warming in the microwave warm for 15 seconds at a time until warm, otherwise egg and sausage can become rubbery.)

For toasting your muffin you can use a toaster or the Pampered Chef Deluxe Air Fryer. (Or your toaster.)

2. Build your sausage, egg and cheeese breakfast sandwich and wrap in foil and go. 

3. If you have not done the food prep suggestions, this will take a few minutes longer.

“Fry” egg in a nonstick skillet with a spritz of olive oil on medium heat, flip and cook to the desired doneness while warming sausage and toasting muffin. 

Place egg, sausage, and cheese on toasted muffin wrap in foil and go. (If you are starting with uncooked turkey sausage, I recommend having it cooked beforehand, if this isn’t possible, start cooking it first.

Sausage Egg and Cheese Breakfast Sandwich Food Prep Instructions

The first thing to consider when planning a healthy breakfast is, if the ingredients you need to make a fast healthy breakfast are not in your house, you can’t make a fast healthy breakfast.

Plan your grocery purchases for the week by making sure you have lite english muffins, turkey sausage patties, cheese and eggs.

These ingredients can be easily found at almost any grocery Store. In my area, Walmart and Aldi are good economical places to start.

Buying pre-cooked turkey sausage saves time, but if you choose an uncooked sausage, just take some time on the weekend to make your patties and cook them up so all you have to do during the week is warm them.

There are several ways to prep in advance here are a few ideas.

You can precook your raw turkey sausage and eggs and store in the frig until ready to use. (Eggs usually last up to a week in the frig. Check package details for sausage storing info.)

This makes it easy to toast a muffin, warm up the egg and sausage and throw together a sandwich quickly.

(Warming the egg and sausage in a shallow pan with water keeps them from getting rubbery in the microwave).

Another option is to completely cook and build a few sandwiches (except for the cheese), and wrap them individually in a Pampered Chef Reusable Sandwich Bag.  When ready to eat place in the microwave at 15 second intervals until heated through. Add cheese and enjoy.

(If using foil or a placstic bag, make sure to remove your sausage egg and cheese sandwich and wrap in a paper towel before microwaving.)

Sausage Egg and Cheese Breakfast Sandwich Variations

Mix and match any of the below combinations to suit your taste or to mix it up!

Choose bread and meat from the lists below to make your favorite fast healthy breakfast sandwich.

(This will affect nutrition information.)

• Bread/Toast

• English MuffinBagel Skinny

• Sandwich Thin

• Turkey Sausage

• Canadian Bacon

• Lean Ham

• Turkey Bacon

Sausage Egg and Cheese Breakfast Sandwich Healthy Add Ins

If you want to add a little more flavor or need an extra serving of veggies, consider adding a tomato slice, sautéed peppers and onions, or a few slices of avocado.

(This can change the nutrition info).

The Pampered Chef Deluxe Air Fryer makes toasting your Muffin easy

You can see more about the Air Fryer Here.

See How Pampered Chef Means a Better Life in the Kitchen