High-Protein Breakfast Sandwich Recipe: 36g Protein, 380 Cal in 13 Min

High-Protein Breakfast Sandwich Recipe: 36g Protein, 380 Cal in 13 Min from CrossFit BC. A quick breakfast sandwich with 36g protein and 380 calories. Meal-prep friendly, freezer-ready, and built to keep your mornings on track.

Course:

Breakfast

Cuisine:

American

Prep time:

5 min

Cook time:

8 min

Total time:

13 min

Servings:

1

Ingredients:

9 items

Per serving:

380 kcal, 36g protein, 28g carbs, 14g fat

What you need: 1 large Whole egg, 3 tbsp Egg whites, 1 piece Turkey sausage patty, 1 slice Light cheddar slice, 1 piece English muffin (whole wheat), 1 handful Baby arugula, 1 spray Cooking spray, 1 tsp Hot sauce (optional), 1 pinch Salt and pepper.

How it comes together: Toast the English muffin while you cook the fillings. Cook the turkey sausage patty in a non-stick pan over medium heat, about 3-4 minutes per side until cooked through. In the same pan (or a separate one), spray cooking spray and pour in the whole egg and egg whites. Season with salt and pepper.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.