Sausage and Egg McMuffin Meal Prep

If you ever wondered whether you can prep McMuffins for the week, you are in for a treat. Here is how I made my own McMuffins for my breakfasts from Monday to Thursday. Of course, here is a healthier spin as I have used ground turkey for the sausage patty. These will keep you full all morning and take minutes to reheat in the morning or you can freeze them.

How to make your own mcmuffins?

Main ingredients:

Turkey Mince: For the sausage patty, rather than using pork, I am using ground turkey which is more healthier and low in fat. I would advise to use around 7% fat for the ground turkey because keeping it super lean may be unpleasantly dry. I seasoned the turkey with a sage seasoning and onion powder which adds flavour.

Eggs: There are several ways you can replicate the egg muffin. The quickest and easiest way I find is by making a egg patty. To do this you simply: ad oil to a small frying pan, add the eggs, whisk into a scramble and form into a patty. It is like a mini omelette but it is perfect for this recipe.

Cheese Slices: There are many types of cheese slices you can use. If you want this McMuffin to taste similar to what you buy from McDonald’s, I would suggest using standard artificial cheese. Personally, I’m happy to use these, but if you want to be super healthy, you can use real cheese.

English Muffin: You can purchase these easily in most supermarkets and the best before date is usually up to a week. This is ideal to prep.

Method:

  1. Add the ground turkey to your mixing bowl, and add the sage and onion powder. Make four patties.
  2. To a medium-high frying pan / griddle pan, cook the turkey burgers for 6 minutes each side. Season with salt and black pepper.
  3. To make the egg patties, add coconut oil or butter to a pre-heated frying pan. Once you crack the egg, use a fork to scramble the egg, however shape it into a small patty (using a spatula helps too).

How to store and reheat:

  1. Once all cooked, add to a air tight meal prep container.
  2. To reheat next morning, simply add the toasting muffins to a toaster or frying pan, and reheat the turkey burger and egg in the microwave for 1 minute. Add the cheese and enjoy!

Providing your ingredients are fresh, this will last in the fridge up to 3-4 days which means your breakfast can be prepared for Monday to Thursday!

If you want to freeze this egg and sausage McMuffin, you can certainly freeze both turkey and egg patty up to two months.

Egg and Sausage McMuffin Calories

The sausage and egg McMuffin in McDonald’s is 430 calories, which is more or less the same as this homemade version. However, the difference is in the macros as by using ground turkey is lower in fat and higher in protein.

If your objective is to make this low in calories, you can simply use less ground turkey to make the patty (as you can see by the photo, I made mine juicy).

Is this egg and sausage McMuffin healthy?

By substituting ground turkey for pork does mean less fat and more lean protein, and with the addition of the egg adds in more nutritional value too. However, I did use artificial and processed cheese which is not exactly healthy.

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Sausage and Egg McMuffin Meal Prep


  • Author: Mani
  • Prep Time: 10 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Diet: Low Fat

Description

Make your own McMuffins with this breakfast sandwich meal prep. By using ground turkey you can work the macros in your favour by adding more protein and reducing the fat. These will keep you full all morning and take minutes to reheat in the morning.


Scale

Ingredients

  • 500g Ground Turkey (10% fat)
  • 4 Large Eggs
  • 4 Cheese Slices
  • 4 Toasting Muffins
  • 1 tsp Sage
  • 1 tsp Onion Powder
  • Salt and Black Pepper to paste

Instructions

  1. Add the ground turkey to your mixing bowl, and add the sage and onion powder. Make four patties.
  2. To a medium-high frying pan / griddle pan, cook the turkey burgers for 6 minutes each side. Season with salt and black pepper.
  3. To make the egg patties, add coconut oil or butter to a pre-heated frying pan. Once you crack the egg, use a fork to scramble the egg, however shape it into a small patty (using a spatula helps too).
  4. Once all cooked, add to a air tight meal prep container.
  5. To reheat next morning, simply add the toasting muffins to a toaster or frying pan, and reheat the turkey burger and egg in the microwave for 1 minute. Add the cheese and enjoy!

Notes

  • You can refrigerate the turkey burger and egg up to 3-4 days.
  • Category: Meal Prep
  • Method: Pan
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 425
  • Sugar: 1.4 g
  • Sodium: 207 mg
  • Fat: 15.3 g
  • Saturated Fat: 5 g
  • Unsaturated Fat: 4.3 g
  • Carbohydrates: 29 g
  • Fiber: 0.5 g
  • Protein: 40.8 g
  • Cholesterol: 186 mg

Keywords: Breakfast sandwich meal prep, McMufin Meal Prep