Sausage, Egg & Cheddar Breakfast Sandwiches

This cleaned-up version of the fast-food favorite is made with lean ground turkey and served in whole-grain English muffins. The best part is they freeze well, so make a batch and store in your freezer for a grab-and-go breakfast. Feel free to add baby spinach or tomato slices to the sandwich – but add it just before or after reheating. Serve with your favorite hot sauce.

Photo: Darren Kemper

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Prep Time
25 min
Cook Time
30 min
55 min


  • 10 
large egg whites or 
11/4 cups liquid egg whites
  • ¼ tsp 
sea salt, divided
  • 12 oz 
lean ground turkey
  • 1 tbsp 
pure maple syrup
  • 2 tsp 
chopped fresh sage
  • 1 tsp 
chopped fresh thyme
  • 1 
small clove garlic, minced
  • ¼ tsp 
ground black pepper
  • 6 
thin slices sharp cheddar cheese (about 4½ oz total)
  • 6 
whole-grain English muffins, split


  1. Preheat oven to 350°F. Mist 6 wells of a muffin tin with cooking spray.
  2. In a large liquid measure, whisk egg whites and 1/8 tsp salt until frothy. Pour into wells, dividing evenly. Bake until centers are set, about 20 minutes. Remove egg rounds from pan. Let cool for 10 minutes.
  3. Meanwhile, in a bowl, stir together turkey, maple syrup, sage, thyme, garlic, pepper and remaining 1/8 tsp salt. Shape into six 3½-
inch-wide patties; arrange on a parchment-lined baking sheet. Bake until an instant-read thermometer reaches 165˚F when inserted in centers, about 15 minutes.
  4. Arrange 1 oven rack in upper third of oven; preheat broiler to high. Transfer baking sheet to upper rack; broil until patties are browned, about 3 minutes. Let cool.
  5. Place 1 slice cheese on bottom half of each English muffin. Top each with 1 egg round and 1 sausage patty; sandwich with top halves of English muffins. Wrap each in foil and refrigerate for 2 to 3 days, or freeze for up to 3 months.
  6. To reheat in the oven, thaw completely in the refrigerator if frozen, then heat at 350°F (with foil still on) until heated through, about 25 minutes. (Alternatively, microwave from frozen: remove foil, wrap in paper towels and transfer to a plate. Microwave on defrost setting (30% power) for 2 minutes. Flip sandwich; microwave on high until heated through, about 1½ minutes.

Nutrition Information

  • Serving Size 1 sandwich
  • Calories 354
  • Carbohydrate Content 30 g
  • Cholesterol Content 65 mg
  • Fat Content 14 g
  • Fiber Content 4.5 g
  • Protein Content 29 g
  • Saturated Fat Content 6 g
  • Sodium Content 589 mg
  • Sugar Content 8 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 2.5 g