Meal prep breakfast sandwiches with eggs & chicken sausage patties! Recipe below ⬇️ enjoy! 😊

Ingredients

• 8 pieces Large Eggs (free‑range, room temperature)
• 1 cup Low‑Fat Cottage Cheese (2% fat, well‑drained)
• 1/2 cup Red Bell Pepper (diced)
• 1 cup Fresh Spinach (roughly chopped)
• 1/4 cup Small Onion (diced)
• 1/2 teaspoon Salt
• 1/4 teaspoon Ground Black Pepper
• 1 tablespoon Olive Oil (extra‑virgin)
• 8 oz Ground Chicken Sausage (or pre‑formed chicken sausage links, raw)
• 4 pieces Whole Grain English Muffins (split and toasted)
• to taste Hot Sauce (optional)

Instructions

1. Preheat Oven

   Set the oven to 350°F (175°C) and let it preheat while you prepare the egg mixture.

   Time: PT5M

   Temperature: 350°F

2. Dice Veggies

   Dice the red bell pepper, onion, and roughly chop the spinach. Transfer to a bowl.

   Time: PT5M

3. Whisk Egg Mixture

   In a large mixing bowl, whisk together the 8 eggs, cottage cheese, diced veggies, salt, and pepper until smooth.

   Time: PT5M

4. Prepare Baking Dish

   Lightly grease the 8×8‑inch baking dish with a little olive oil or cooking spray.

   Time: PT2M

5. Bake Egg Frittata

   Pour the egg‑cottage‑cheese mixture into the prepared dish and smooth the top. Bake for 15 minutes, or until the center is set and lightly golden.

   Time: PT15M

   Temperature: 350°F

6. Form Sausage Patties

   While the frittata bakes, shape the ground chicken sausage into four equal patties (about 2 oz each). If using pre‑formed links, slice them lengthwise and gently flatten.

   Time: PT5M

7. Heat Skillet

   Place the skillet over medium heat and add 1 Tbsp olive oil. Allow the oil to shimmer, about 2 minutes.

   Time: PT2M

   Temperature: medium heat

8. Cook Sausage Patties

   Add the patties to the skillet. Cook 4‑5 minutes per side, or until golden brown and the internal temperature reaches 165°F (74°C).

   Time: PT10M

   Temperature: medium heat

9. Toast English Muffins

   While the patties finish, split the English muffins and toast them in a toaster or under the oven broiler until lightly crisp.

   Time: PT5M

   Temperature: high heat

10. Assemble Sandwiches

    Cut the baked frittata into four equal squares. Place one square on the bottom half of each toasted muffin, top with a sausage patty, add optional hot sauce, and cap with the top muffin half.

    Time: PT5M

11. Portion & Store

    Wrap each sandwich tightly in aluminum foil or place in an airtight container. Refrigerate for up to 4 days or freeze for up to 2 months (remove hot sauce before freezing).

    Time: PT5M

Nutrition Facts

Calories

350

Protein

25 g

Carbohydrates

30 g

Fat

15 g

Fiber

3 g