Low Fat Sausage McMuffin with Egg
Craving a delicious yet guilt-free breakfast sandwich? This low-fat Sausage McMuffin with Egg is the ultimate healthy twist on a fast-food favorite. Crafted with lean ground turkey, a touch of aromatic spices, and topped with melted reduced-fat cheddar, this protein-packed recipe is layered between wholesome whole wheat English muffins for a fiber-rich touch. Perfectly toasted and topped with a tender fried egg, this homemade alternative is quick to prepare in just 25 minutes, making it ideal for busy mornings or a satisfying brunch. Whether you're watching your calories or seeking a nutritious start to the day, this sandwich delivers flavor without compromise. Serve it hot and enjoy the comforting goodness in every bite!
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Recipe Information
Ingredients
- 1 Whole wheat English muffin
- 3 ounces Ground turkey (93% lean)
- 1 Egg
- 1 Reduced-fat cheddar cheese slice
- 0.125 teaspoon Salt
- 0.125 teaspoon Black pepper
- 0.125 teaspoon Garlic powder
- 0.125 teaspoon Onion powder
- Cooking spray
Instructions
Preheat a non-stick skillet over medium heat. Lightly coat with cooking spray.
In a small bowl, combine the ground turkey, salt, black pepper, garlic powder, and onion powder. Mix until all the seasoning is evenly incorporated.
Form turkey mixture into a sausage patty that fits the English muffin.
Cook the turkey patty in the preheated skillet for about 3-4 minutes on each side, or until the internal temperature reaches 165°F (74°C) and it is no longer pink inside. Remove from the skillet and set aside.
Lightly toast the whole wheat English muffin halves by placing them in the same skillet or under a broiler for 2-3 minutes until golden brown.
Spray the skillet with cooking spray again if necessary and reduce the heat to low. Crack the egg into the skillet and cook until the white is fully set, about 2-3 minutes. Optionally, flip the egg to cook the yolk further if desired.
Place the cheese slice on top of the egg in the last minute of cooking to allow it to melt slightly.
Assemble the sandwich by placing the turkey sausage patty on the bottom half of the English muffin. Top with the egg and cheese, then cover with the top half of the muffin.
Serve immediately and enjoy your low-fat sausage McMuffin with egg!
Nutrition Facts
Calories |
454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.6 g | 26% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 290 mg | 97% | |
| Sodium | 838 mg | 36% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 4.3 g | ||
| Protein | 37.7 g | 75% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 331 mg | 25% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 425 mg | 9% | |
*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.
