Heart-Healthy Sausage McMuffin with Egg
Start your day with a nutritious twist on a classic favorite with this Heart-Healthy Sausage McMuffin with Egg! This revamped breakfast sandwich is packed with wholesome goodness, featuring a lean ground turkey patty seasoned with aromatic herbs like sage and thyme, layered with a perfectly cooked egg, and melted low-fat sharp cheddar cheese, all nestled between a toasty whole-grain English muffin. With just 25 minutes from start to finish, this recipe is ideal for busy mornings or meal-prep enthusiasts. It's a satisfying, protein-packed way to fuel your day without compromising on flavor or heart health. Perfect for those seeking a lighter, homemade alternative to fast food!
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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
- 0 cooking spray
Directions
Step 1
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.
Step 2
Form the turkey mixture into a patty, about the size of a whole-grain English muffin.
Step 3
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.
Step 4
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.
Step 5
Meanwhile, split the whole-grain English muffin and toast it lightly.
Step 6
Once the turkey patty is done, place it on the bottom half of the toasted English muffin.
Step 7
Top the patty with the slice of low-fat sharp cheddar cheese. Let the cheese melt slightly from the residual heat.
Step 8
Gently place the egg on top of the cheese.
Step 9
Finish by placing the top half of the English muffin over the egg. Serve immediately.
Nutrition Facts
| Serving size | (208.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 512.9 |
| Total Fat 28.8g | 0% |
| Saturated Fat 6.7g | 0% |
| Polyunsaturated Fat 3.1g | |
| Cholesterol 246.5mg | 0% |
| Sodium 574.6mg | 0% |
| Total Carbohydrate 30.1g | 0% |
| Dietary Fiber 4.5g | 0% |
| Total Sugars 2.1g | |
| Protein 37.3g | 0% |
| Vitamin D 54IU | 0% |
| Calcium 342.4mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 342.6mg | 0% |
Source of Calories