Eating the same foods, like sausage and eggs, every day or every other day can be unhealthy if those foods are high in saturated fat, cholesterol, and sodium. Consuming a diet high in these nutrients can increase your risk for heart disease, high blood pressure, and other health issues.
Ingredients in breakfast sandwiches
These Healthy Meal Prep Egg and Sausage Sandwiches are 100% customizable as well. This recipe is made with chicken sausage, but feel free to switch it up and use ham, turkey sausage or even bacon. Grab the ingredients below and let’s get cooking:
chicken sausage– I used chicken sausage from trader joe’s which is really clean. It doesn’t have any preservatives or funky ingredients.
eggs– cage free, or free range eggs are best
red bell pepper– diced red pepper for some flavor and crunch, feel free to use any colored bell pepper that you prefer!
yellow onion– 1/2 diced yellow onion, this adds a nice flavor and crunch to the egg sandwiches.
pepper jack cheese– we like things a little spicy over here, so pepper jack is my preferred cheese. However, you cam also use cheddar.
english muffins– I personally like Food For Life or Dave’s Killer Bread.
salt and pepper
garlic
Skip the drive-through and meal prep breakfast
When I was working full time in an office, I would always try my best to meal prep breakfast so that I wouldn’t have an excuse to go through the drive-through, or worse, skip breakfast all together. I love making overnight oats for this same reason, but I wanted to switch it up and have something new and exciting waiting for me in the mornings.
That’s when these sausage, egg and cheese sandwiches were created. They are made with simple and healthy ingredients, come together very easily, and taste amazing warmed up all week long. These can also be frozen and warmed up in the microwave all month long!
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FAQ
Are egg and cheese sandwiches healthy?
Is sausage and eggs a healthy breakfast?
How many calories in a sausage egg and cheese sandwich?
Should you eat eggs in a breakfast sandwich?
Eggs are central to the breakfast sandwich and aren’t an ingredient you’ll want to skip. Each egg adds 6.2 g of protein to your morning meal, according to USDA data. “Eating protein first thing in the morning will help you to have more energy throughout the day and avoid a sugar crash from the typical sugar-laden breakfast foods,” Best says.
Is sausage casing healthier option to eat?
Cellulose casings and some natural casings are perfectly fine to eat. Sausage casings are used to hold and shape filling inside so that it can be cooked. There are natural sausage casings and synthetic varieties, and most of them are edible. The healthiest way to cook them is by boiling or baking. Sausages provide high levels of vitamin B12 and iron, both of which are essential for healthy red blood cells and hemoglobin production.
How many calories are in a sausage sandwich?
For example, the meatless sausage breakfast sandwich from Starbucks has 420 calories, 22 g of fat (8 g saturated fat), and 800 milligrams (mg) of sodium, while the regular sausage offering has 480 calories, 29 g of fat (10 g saturated fat), and 890 milligrams (mg) of sodium. 2. Maximize Your Bread’s Nutrition
Are fried eggs good for a sandwich?
Over easy fried eggs are excellent additions to your sandwich, as they offer so much flavor and the texture of the runny yolk is fantastic. If you don’t want the mess, you can simply pierce the yolk and make a fried egg with a cooked yolk.