Go Back
+ servings
Meal Prep Egg and Sausage McMuffin
Print Recipe
4.15 from 7 votes

Meal Prep Egg and Sausage McMuffin

This Meal Prep Egg and Sausage McMuffin is a healthier copycat version of the McDonald's Sausage Egg McMuffin - it's a delicious weekday breakfast with fewer calories!
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Breakfast
Cuisine: American
Keyword: sausage mcmuffin
Servings: 6 servings
Calories: 406kcal


  • 1 tbsp olive oil, divided
  • 1 lb Ground chicken or turkey
  • 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


  • 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.
  • Meanwhile, lightly toast English muffins in a toaster, then add cheese slices to bottom of muffins. Remove sausages from heat and add them on top of cheese slices on muffins.
  • 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, then add on top of sausages and top with remaining English muffin buns. Serve and enjoy!



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