Go Back
+ servings
Meal Prep Egg and Sausage McMuffin
Print Recipe
4.70 from 20 votes

Meal Prep Sausage Egg McMuffin {Copycat}

This Meal Prep Sausage Egg McMuffin is a healthier copycat version of the McDonald's breakfast favourite with fewer calories!
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Breakfast
Cuisine: American
Servings: 6 servings
Calories: 406kcal

Ingredients

  • 1 tbsp olive oil, divided
  • 1 lb Ground turkey or chicken
  • 1 tbsp fennel seeds
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp pepper
  • 6 eggs
  • 6 cheddar cheese slices
  • 6 English muffins

Instructions

  • In a large bowl mix together ground turkey, fennel, paprika, garlic powder, salt and pepper. Form 6 patties.
  • Preheat 1 tbsp olive oil over med-high heat and then add patties to skillet, cooking for 5 minutes per side until sausage patties are cooked all the way through. Remove sausages from heat.
  • Wipe frying pan clean with a paper towel, then spray with cooking spray and turn heat to med-low. Crack eggs into egg rings, ensuring that the rings are firmly touching bottom of skillet so eggs maintain a round shape (see link above for egg rings), then break yolk.
  • Cover skillet with lid and cook eggs for about 4-5 minutes or until eggs are firm.
  • Lightly toast English muffins in a toaster, then add cheese slices to bottom of muffins. Add sausages and eggs on top of cheese slices and and top with remaining English muffin buns. Serve and enjoy!

Video

Notes

Make these McMuffins even healthier by using provolone cheese and whole wheat English muffins.
Store the sandwiches in the fridge for up to 5 days. Reheat in the microwave for 1-2 minutes or in the oven for 10-15 minutes at 350 F.
Freeze this recipe for up to 3 months. Reheat from frozen in the oven for 20-25 minutes at 350 F.

Nutrition

Calories: 406kcal | Carbohydrates: 26g | Protein: 31g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Cholesterol: 333mg | Sodium: 606mg | Potassium: 298mg | Fiber: 2g | Sugar: 3g | Vitamin A: 400IU | Vitamin C: 1.7mg | Calcium: 140mg | Iron: 4.5mg