Heart-Healthy Sausage McMuffin with Egg
Start your day the right way with a nutritious twist on a classic favorite—the Heart-Healthy Sausage McMuffin with Egg. This homemade breakfast sandwich features a savory turkey sausage patty seasoned with aromatic spices like dried thyme, sage, and garlic powder, paired with a perfectly cooked egg and melty low-fat sharp cheddar cheese. All of this is sandwiched between a toasted whole-grain English muffin for added fiber and texture. With lean ground turkey and heart-healthy olive oil, this recipe offers a wholesome alternative to the traditional version, making it ideal for those seeking a lower-fat, high-protein breakfast. Ready in just 25 minutes, it’s a satisfying, delicious way to fuel your morning!
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Recipe Information
Ingredients
- 1 whole-grain English muffin
- 2 ounces lean ground turkey
- 0.25 teaspoon dried sage
- 0.25 teaspoon dried thyme
- 0.25 teaspoon garlic powder
- 0.25 teaspoon onion powder
- 0.25 teaspoon black pepper
- 1 egg
- 1 slice low-fat sharp cheddar cheese
- 1 teaspoon olive oil
- cooking spray
Instructions
In a small bowl, combine lean ground turkey, dried sage, dried thyme, garlic powder, onion powder, and black pepper. Mix well until all the spices are evenly distributed throughout the turkey.
Form the turkey mixture into a patty, about the size of a whole-grain English muffin.
Heat a skillet over medium heat and add olive oil. Once hot, place the turkey patty in the skillet. Cook for 4-5 minutes on each side until the patty is browned and cooked through.
While the turkey patty is cooking, spray a small non-stick pan with cooking spray and heat over medium-low heat. Crack the egg into the pan and cook until the whites are set, and the yolk reaches your desired doneness. If you prefer a more cooked yolk, consider covering the pan with a lid to gently steam the top.
Meanwhile, split the whole-grain English muffin and toast it lightly.
Once the turkey patty is done, place it on the bottom half of the toasted English muffin.
Top the patty with the slice of low-fat sharp cheddar cheese. Let the cheese melt slightly from the residual heat.
Gently place the egg on top of the cheese.
Finish by placing the top half of the English muffin over the egg. Serve immediately.
Nutrition Facts
Calories |
513 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 37% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 246 mg | 82% | |
| Sodium | 575 mg | 25% | |
| Total Carbohydrate | 30.1 g | 11% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 2.1 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 342 mg | 26% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 343 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
