Chicken Sausage Breakfast Sandwich
Who needs fast food breakfast when you can make these easy and delicious breakfast sandwiches at home. Make enough for the week, then in 30 seconds you have a warm, healthy, and delicious spicy chicken sausage breakfast sandwich. Meal prep these this week and if you counting macros, you can easily make adjustments to fit your macro goals.
- 10 g Garlic, diced, (about 2 cloves)
- 50 g Yellow onion, diced, (about ¼ onion)
- 20 g Jalapeno, diced, (about 1 pepper)
- ¼ tsp Black Pepper
- ¼ tsp Red Pepper Flake
- 2 tsp Cholula Hot Sauce
- 1 tsp Fresh Oregano
- ½ tsp Reduced Sodium Chicken Base, optional, but adds extra flavor
- 6 oz 98% Lean Ground Chicken
- ½ tsp Extra Virgin Olive Oil
- 4 Large Eggs
- 4 Light Multi-Grain English Muffins
- 80 g Dubliner Cheese, white chedar cheese, sliced, (about 1-2 slices per sandwich)
- Heat a large stove top pan to medium heat.
- While the pan is warming, combine: garlic, onion, jalapeno, black pepper, red pepper, cholula, chicken base, oregano, and ground chicken in a medium bowl. Mix together until all ingredients are well combined.
- Seperate the chicken mixture into 4 balls and then flatten each ball out to ¼ inch thick patties.
- Add the oil to the pan. Then place each chciken sausage patty in the pan. Cook on medium for about 4 minutes on the first side, then flip and cook for an additional 3-4 minutes. The patties will be a golden brown on both sides when it is done.
- While the patties are cooking cook your eggs. I like to use round molds, or biscuit cutters to keep the egg in a nice circle shape, but this is not necessary. To cook the eggs, heat a large stove top pan to medium high heat, spary the pan with non-stick cooking spray. Then crack each egg into the pan (in your molds if you have them). The high heat will help prevent the eggs from spredding too much.
- Cook the eggs for about 3 minutes on the first side. The egg white should look just about cooked thru. Then flip and turn the heat down to low, cook on the other side for 1-3 minutes. 1 minute your a runny yolk, 3 minutes for a harder yolk. Cook to your desiered doneness.
- By now your chicken sausage patties should be done and you can assemble your sandwiches.
- Bottom half of the english muffin, then your chicken sausage patty, topped with a slice or two of your white chedar cheese, then your cooked egg, finsih will your other half of the english muffin.
- Serve and enjoy, or wrap in parchment paper and save to eat throughout the week.
Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate these spicy chicken sausage breakfast sandwiches into your meal prep. In addition, how you can easily adjust the protein, carbs, and fats to meet your macro requirements.
NOTES FOR MEAL PREP:
This is a wonderful recipe for meal prepping. You can store the individual servings in the fridge for 5 – 7 days. Wrap each individual sandwich in parchment paper to store in the fridge. Then when its time to eat microwave for 30 seconds! The cheese will melt and become nice and gooey.
Or, you can store them in the freezer for up to 2 months. Wait for them to cool completely, then wrap them in parchment paper and place in a ziplock bag. I try to get as much air out of the bag before placing in the freezer. Then when its time to eat microwave for 60-90 seconds.
NOTES FOR COUNTING MACROS:
The majority of the protein in this recipe comes for the ground chicken. Based on my recipe above each patty is about 2 oz of chicken, but you can make these patties a little smaller or quite a bit bigger.
- For every 1/2 an ounce of ground chicken you can increase or decrease the protein by 3.6 grams.
The carbohydrate in this recipe comes from the english muffin. In this recipe I decided to use a light multigrain english muffin. However, you can choose to use another type of english muffin, or bread, a bagel, how about a croissant. Feel free to use your imagination. Shoot, go animal style and get rid of the bread altogether and make it with two patties and an egg in the middle!
The fats in this recipe comes for the eggs and the cheese. Both of which also contain a decent amount of protein. Therefore, making adjustments to either will also adjust your protein.
- For every 10 grams of cheese there is 3.2 grams of fat and 2.5 grams of protein.
- For every egg there is 5 grams of fat and 7 grams of protein.
The only way to decrease the fat in this recipe would be to use egg whites instead of the entire egg. This will decrease the fat by 5 grams per serving.
If you are looking to increase the fat in this recipe the best way would be to increase the cheese…I mean who doesn’t love more cheese.
When adjusting macros to these spicy chicken sausage breakfast sandwiches, you will want to keep in mind the number of servings you are making.
Looking for another sandwich idea to meal prep. You are going to want to check out my delicious Sloppy Joes!