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

Ingredient Substitutions

• Instead of Large Eggs: Egg whites
• Instead of Low‑Fat Cottage Cheese: Ricotta cheese, Greek yogurt
• Instead of Red Bell Pepper: any sweet pepper
• Instead of Fresh Spinach: Kale
• Instead of Small Onion: Shallots
• Instead of Olive Oil: Canola oil, Avocado oil
• Instead of Ground Chicken Sausage: Turkey sausage, Plant‑based sausage
• Instead of Whole Grain English Muffins: Bagels, Whole grain toast
• Instead of Hot Sauce (optional): Sriracha, Chili flakes

Equipment Needed

• Oven
• Baking Dish (8×8 inch)
• Mixing Bowl
• Whisk
• Knife
• Cutting Board
• Skillet (non‑stick)
• Spatula
• Measuring Cups & Spoons
• Food Thermometer (optional)
• Aluminum Foil or Storage Containers
• Toaster or Oven Broiler

Critical Steps — Do Not Skip

• Bake the egg‑cottage‑cheese mixture until fully set (no runny center).
• Cook the chicken sausage patties to an internal temperature of 165°F (74°C) for safety.

Chef Tips from the Video

• For extra fluffiness, whisk the eggs with a pinch of baking powder.
• Add a handful of shredded low‑fat cheese to the egg mixture for a richer flavor.
• Use a kitchen scale for precise sausage patty portions.
• Line the baking dish with parchment paper for easy removal.

Troubleshooting

Storage

Refrigerator: Store wrapped sandwiches in the fridge for up to 4 days.

Freezer: Freeze individually wrapped sandwiches for up to 2 months (omit hot sauce).

Room temperature: Do not keep at room temperature for more than 2 hours.

Make-Ahead Tips

• Bake the egg frittata a day ahead and store in the fridge; reheat briefly in the microwave before assembling.
• Cook the sausage patties ahead of time and keep refrigerated; they reheat quickly in a skillet or microwave.

Frequently Asked Questions