High-Protein McMuffin Glow-Up Recipe: 40g Protein, 410 Cal in 10 Min

Name: High-Protein McMuffin Glow-Up Recipe: 40g Protein, 410 Cal in 10 Min
Prep time: 3 min
Cook time: 7 min
Total time: 10 min
Yield: 1 serving
Cuisine: American
Ingredients: 1 large Whole egg; 60 ml Egg whites (or 2 extra whites); 1 piece Lean turkey or chicken breakfast sausage patty; 1 slice Light cheddar slice; 1 piece Whole-grain English muffin; 30 g Cottage cheese (2%); 1 handful Baby spinach or arugula; 1 pinch Cracked black pepper; 1 tsp Hot sauce (optional); 1 spray Avocado oil spray

High-Protein McMuffin Glow-Up Recipe: 40g Protein, 410 Cal in 10 Min from CrossFit BC. The McMuffin you grew up loving, rebuilt with 40g of protein and 410 calories. Real ingredients, 10-minute build, freezer-friendly. The healthy breakfast…

Course:: Breakfast
Cuisine:: American
Prep time:: 3 min
Cook time:: 7 min
Total time:: 10 min
Servings:: 1
Ingredients:: 10 items
Per serving:: 410 kcal, 40g protein, 30g carbs, 14g fat

What you need: 1 large Whole egg, 60 ml Egg whites (or 2 extra whites), 1 piece Lean turkey or chicken breakfast sausage patty, 1 slice Light cheddar slice, 1 piece Whole-grain English muffin, 30 g Cottage cheese (2%), 1 handful Baby spinach or arugula, 1 pinch Cracked black pepper, 1 tsp Hot sauce (optional), 1 spray Avocado oil spray.

How it comes together: Split and toast the English muffin until deeply golden. The crunch is doing real work in this build. Cook the sausage patty in a hot non-stick pan, 2 to 3 minutes per side, until the edges crisp. Push the patty to the side. Spray the pan, crack in the whole egg plus the egg whites inside a round mould or wide ring of foil. Season with 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.