My most-used meal prep breakfast. These double-sausage and egg muffins are filling, filled with protein and super-satisfying. I’ve received a bit of tip for reheating from frozen, so you’ll be able to take one from the freezer and have it able to eat in 4 minutes, with out the fear of it being chilly within the center!
I’ve been on a bit of well being kick not too long ago, simply attempting to be extra conscious about what I eat. Considered one of my targets is to extend my protein, and I discover it SO a lot simpler to meal prep a few of my meals to assist me attain my targets. I wish to make up a big batch of those Excessive Protein Sausage and Egg McMuffins a couple of times a month and preserve them within the freezer.
It’s tremendous simple once I need to seize one for breakfast, as a result of it’s able to eat in 4 minutes and it provides me an incredible enhance in direction of hitting my protein goal for the day!
📋 Substances
Mince – I take advantage of a mixture of pork and beef for optimum flavour. Beef generally is a little dense by itself, however the pork lightens it and provides it extra of a sausage flavour.
Cheese – Use sliced burger cheese to get that takeaway breakfast basic really feel.
Seasoning – Maintain it fairly easy with simply salt, black and white pepper, garlic and onion granules.
📺 Watch learn how to make it
***Full recipe with detailed steps within the recipe card on the finish of this put up***
- Begin off by preheating your oven and toasting the English muffins to your liking.
- Subsequent, add the entire sausage patty elements to a bowl and blend them till mixed. Them roll them into equal sized balls (it is best to have 24).
- Then, utilizing some baking parchment and both your palms or a burger press, press them down till you will have the standard flat burger patty form.
- Place within the oven and cook dinner till golden brown.
- In the meantime, whisk the eggs along with the seasonings.
- Then, pour into an oblong tray and place within the oven till cooked by way of.
- As soon as each the eggs and the sausage patties are cooked, take them out of the oven, lower the egg into 12 squares, and its time to assemble.
- Place one half of the English muffin, then a sausage patty, a slice of burger cheese, a slice of egg, one other sausage patty, and one other slice of burger cheese, then the highest of the English muffin.
- Slice every muffin in half and wrap them individually in parchment paper, then place in an hermetic bag within the freezer.
- (See directions beneath for reheating).
Professional Tip
At all times slice the muffins in half earlier than freezing. That is so we will open the muffins up and switch the within of the the muffins to face outwards over the last minute or two of reheating. That is the key to making sure they’re evenly cooked and piping scorching all through.
That melty cheese and fluffy egg is SO satisfying!
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🍽️ What to serve it with
That is the right, satisfying solution to begin your morning with a lift of protein. PLUS they’re super-filling too.
🍲 Extra implausible high-protein meals
? Steadily Requested Questions
I particularly made this recipe to make a big batch of them to maintain within the freezer and reheat once I want a fast and protein-rich lunch. After I assemble them, I wrap them up individually in baking parchment and retailer them within the freezer (see beneath for reheating directions).
I’ve these muffins a few instances every week and I’ve tried varied completely different strategies to reheat (oven, microwave and air fryer).
I discover it SO MUCH simpler to have a stash of them within the freezer, however reheating them so that they’re nonetheless juicy but in addition absolutely scorching by way of the center took a good variety of trials to get proper, particularly in order for you them rapidly.
I’ve discovered the easiest way to make sure they’re nonetheless juicy but in addition absolutely scorching by way of the center is to slice the muffins in half earlier than wrapping. Then I reheat for two minutes, open them up and switch each halves round (so the within is going through outwards). Wrap them again up and warmth for an additional minute or two. It’s the easiest way in order for you them cooked from frozen to piping scorching in lower than 4 minutes.
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Patties
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Subsequent, make the patties. Add the entire sausage patties elements to a bowl and blend collectively till mixed.
1 kg (2.2lbs) minced (floor) pork – 5% fats, 1 kg (2.2lbs) minced (floor) beef – 5% fats, ½ tsp salt, ½ tsp black pepper, ½ tsp onion powder, ½ tsp garlic powder, Pinch white pepper
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Divide the combination into 24 balls. If weighing, it is best to discover every is approx. 83g (2.9oz).
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Prepare the meatballs on 3 trays. So you will have 8 on every tray.
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Cowl one of many meatballs with a sq. of baking parchment and squash the meatball down flat utilizing a burger press or your palms.
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Repeat with the remainder so you will have 24 flat burger patties.
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Place two of the trays within the oven and cook dinner for 12 minutes, till the patties are browned.
Eggs
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In the meantime, crack the eggs into a big bowl. Add the salt, pepper, garlic powder and white pepper and whisk along with a fork.
12 giant eggs, ¼ tsp salt, ¼ tsp black pepper, ¼ tsp garlic powder, Pinch white pepper
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Line a big baking dish (approx. 40cm(16 inch)x30cm (12 inch)x2.5cm (1 inch) deep) with baking parchment. Push the parchment into the corners so it’s good and flat.
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Pour the eggs into the ready dish.
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When the primary batch of sausage patties are prepared, take away from the oven.
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Place the remaining tray of sausage patties and the tray with the egg combination into the oven.
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The sausage patties will take 12 minutes and the egg will take 10-12 minutes.
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Take away from the oven when cooked.
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Use a knife to fastidiously slice the egg into 12 parts (3 by 4).
Meeting
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Now it’s time to assemble. You are able to do this one by one, or unexpectedly when you have the workspace.
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Place 12 squares of baking parchment on the worktop. Place the bottom of the muffins on prime of every one.
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Add a sausage patty, a slice of burger cheese, a slice of egg, a second sausage patty and a second slice of cheese to every of the muffin bases. Then place the muffin prime on prime.
24 slices burger cheese
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Slice the sausage muffin in half (this can particularly assist if you happen to’re reheating from frozen) and wrap every muffin tightly within the baking parchment.
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Place in hermetic baggage or containers and freeze. Alternatively, you’ll be able to refrigerate some or all (they’ll preserve properly within the fridge for as much as 3 days).
Reheating from refrigerated:
Reheating from frozen:
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Reheat on excessive within the microwave (my microwave is 1000 watts) for two minutes (nonetheless within the baking parchment). Then fastidiously unwrap the muffin. Since you sliced the muffin in half earlier than freezing, now you can flip two muffin items round, so the within elements of the muffin are going through outwards.
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Wrap again up once more and microwave for 1-2 minutes, till piping scorching all through.
Reheating from frozen
I’ve these muffins a few instances every week and I’ve tried varied completely different strategies to reheat (oven, microwave and air fryer).
I’ve discovered the easiest way to make sure they’re nonetheless juicy but in addition absolutely scorching by way of the center is to slice the muffins in half earlier than wrapping. Then I reheat for two minutes, open them up and switch each halves round (so the within is going through outwards). Wrap them again up and warmth for an additional minute or so. It’s the easiest way in order for you them cooked from frozen to piping scorching in lower than 4 minutes.
Dietary data is approximate, per sausage and egg muffin.
(I used a mixture of the automated diet checker and dietary data on the Sainsburys web site for the muffins, pork mince and beef mince).
Energy: 503kcal | Carbohydrates: 35g | Protein: 63g | Fats: 12g | Saturated Fats: 4g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 4g | Trans Fats: 0.3g | Ldl cholesterol: 222mg | Sodium: 1065mg | Potassium: 528mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1148IU | Vitamin C: 0.2mg | Calcium: 362mg | Iron: 3mg
Vitamin data is robotically calculated, so ought to solely be used as an approximation.
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