These high-protein Maple Sausage Breakfast Sandwiches were designed for busy weeks when you still want a real, filling breakfast. Each sandwich layers sweet-savory maple chicken sausage, sharp cheddar cheese, and an egg bake made with blended cottage cheese and spinach, all tucked into an english muffin. With 32g of protein per sandwich, they’re a meal-prep powerhouse that keeps you full and energized.
As a full-time food blogger, I don’t often meal prep in the traditional way that most people do. But by constantly testing and filming recipes, I almost always have leftover food in my fridge…so that’s like my form of meal prep, and it works pretty well for us in our current stage of life. Occasionally though, I do like to meal prep an easy grab-n-go breakfast option so that I can expedite my mornings. And nothing screams quintessential, satisfying breakfast like a sausage egg and cheese breakfast sandwich.
You could certainly pick one of these up at any fast food joint or cafe on the way to work, but it’s quite easy and much cheaper to meal prep a batch at home! These maple sausage breakfast sandwiches feature homemade maple chicken sausage patties, a high-protein egg and cottage cheese bake and some melty cheddar cheese all layered onto an english muffin. A handheld brekky that I could have on repeat and never get sick of!
I highly recommend carving out 40 minutes on a Sunday to prep these maple sausage breakfast sandwiches. Not only are they delicious, but they each offer 32g of protein, so you can kickstart your day with a balanced, filling option. They are beyond delish, super customizable and a great way to hit your protein goals! Hope you love them 🙂
Why You’ll Love these Maple Sausage Breakfast Sandwiches
- They are a great, healthy and high-protein meal prep breakfast option!
- Each sandwich is loaded with homemade maple chicken sausage patties.
- They each have 32g of protein to kickstart your mornings!
- You can save some money by making these at home instead of buying them at your local Starbucks or cafe!
- They are super customizable so you can switch it up every week.
What You Need to Make these Maple Sausage Breakfast Sandwiches
For the Eggs:
- Eggs: 10 large eggs.
- Cottage Cheese: I recommend full-fat (5%), but you can use whatever you prefer. Blending this with the eggs adds even more protein, and you can hardly tell it’s in there.
- Kosher Salt & Black Pepper: For seasoning the egg bake.
- Spinach: Optional, but a great way to sneak in some veggies and extra micronutrients!
For the Maple Chicken Sausage Patties:
- Ground Chicken: I recommend 92% lean NOT 99% lean, for moist and juicy chicken sausage patties!
- Maple Syrup: Real maple syrup…of course 😉 To sweeten things up and balance out the savory flavors. You can add more if you prefer, but the chicken sausages will be very sticky and harder to handle.
- Fresh Sage: Maple and sage go so well together in a chicken sausage! I used fresh, but you can substitute about 3/4 tsp dried sage.
- Dried Thyme, Garlic Powder, Onion Powder, Smoked Paprika, Kosher Salt & Black Pepper: This rustic, savory and smoky spice blend adds a ton of flavor to the maple sausage patties!
- Avocado Oil: Or olive oil, for cooking the maple sausage patties.
For the Breakfast Sandwiches:
- English Muffins: Dave’s Killer Bread English muffins are a lovely option if you want to sneak in a bit more protein!
- Sharp Cheddar Cheese: Or American cheese if you prefer.
How To Make these Healthy Maple Sausage Breakfast Sandwiches
Prepare Baking Sheet & Blend Eggs with Cottage Cheese:
First, preheat your oven to 350F and line a quarter sheet pan (about 9×13″) with parchment paper. It helps to spray the sheet pan with oil first, so that the parchment paper stays down. Then, add eggs, cottage cheese, kosher salt & black pepper to a large bowl (if using an immersion blender) or to your blender jar. Blend until just combined — blending longer adds air bubbles which will make your egg bake puff up.
Add Spinach & Bake Eggs until Set:
Stir in the chopped spinach, if using, then pour the egg mixture into the prepared sheet pan. Transfer to the oven and bake for about 15 minutes, or until set. Don’t worry if it puffs up in the oven — it will deflate as it cools down.
Prepare Maple Sausage:
While the eggs are baking, add all of the maple chicken sausage ingredients to a large bowl and use your hands or a spatula to mix until evenly incorporated. Divide the sausage into 8 balls (about 2oz each). It will be pretty sticky!
Cook Maple Sausage Patties:
Then, bring a large pan up to medium-high heat. Once hot, add enough oil to coat the bottom of the pan. Spray or coat your hands lightly with oil, then form each chicken sausage ball into a thin patty and add it to the hot pan. Cook for 2-3 minutes per side, or until golden and done through. You will need to cook them in two batches, adding more oil to the pan in between.
Assemble Maple Sausage Breakfast Sandwiches:
Cut the egg bake into 8 squares, then assemble your breakfast sandwiches on an English muffin starting with the eggs, then the maple sausage and a slice of cheddar cheese. Wrap each breakfast sandwich in aluminum foil and place in an airtight container or bag in the fridge until ready to eat.
Air Fry & Enjoy:
To heat from refrigerated, preheat your air fryer to 325F. Then, remove the slice of cheese, add your breakfast sandwich (wrapped in aluminum foil) and air fry for 10-12 minutes. Remove the foil and air fry for another 2-3 minutes, adding back the slice of cheese when there’s 1 minute left of cook time. Enjoy!
Frequently Asked Questions:
- Can I make these gluten free? Absolutely! All you need to do is use your favorite gluten free english muffins. Here are a few brands that I recommend: Queen Street Bagels, Food for Life and Trader Joe’s.
- Can I use ground turkey instead of chicken? Yes. Once again, I don’t recommend using 92-93% lean, NOT 99% lean, for the best results.
- What if I don’t have a quarter sheet pan? A quarter sheet pan is anywhere between 9×13″ and 10×15″ in size, so feel free to substitute a similar-sized baking dish. Any smaller and your egg bake will be a bit thicker than I personally prefer. You could also try dividing the egg mixture into two 8×8″ baking dishes.
Can I Freeze these High-Protein Breakfast Sandwiches?
Absolutely! As mentioned below, if you think you’ll be able to get through all of these maple sausage breakfast sandwiches in about 4 days, then I recommend just storing them in the fridge as they re-heat better than from frozen. However, if you need to store them for longer periods of time, you can certainly freeze them by wrapping in parchment paper and then storing in a freezer bag or container for up to 2 months. If possible, leave off the slice of cheese before freezing OR gently remove the frozen slice of cheese before re-heating your breakfast sandwich.
When you are ready to re-heat your maple sausage breakfast sandwiches, remove the parchment paper and wrap it in a damp paper towel. Microwave for about 2 minutes, then remove the paper towel and transfer it to an air fryer preheated to 325F. Air fry for 3 minutes, add back the slice of cheese, and air fry for 1 more minute. Cut in half and ensure that everything is warmed through — otherwise, return to the air fryer for 1-2 more minutes.
How Should I Store these Maple Sausage Breakfast Sandwiches?
This recipe makes 8 maple sausage breakfast sandwiches, which is the perfect amount for feeding 2 people throughout the week! Therefore, if you think you’ll be able to eat them all within 4 days, I recommend simply wrapping them each in aluminum foil (or parchment paper) and placing them in an airtight container or large bag in the fridge.
To heat from refrigerated, preheat your air fryer to 325F. Then, remove the slice of cheese, add your breakfast sandwich (wrapped in aluminum foil) and air fry for 10-12 minutes. Remove the foil and air fry for another 2-3 minutes, until warmed through and crispy on the outside. Add slice of cheese back in the last 1 minute of cook time.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More Meal Prep Breakfast Recipes?
- Healthy Breakfast Burritos
- Protein Pumpkin Pancakes
- Apple Chai Baked Oatmeal
- Caramel Apple Overnight Oats
- Mushroom Feta and Spinach Egg Bake
- Matcha Chia Seed Pudding
Maple Sausage Breakfast Sandwiches
Equipment
- immersion blender or normal blender
- parchment paper
- kitchen scale (optional)
- large pan
- spatula
Ingredients
For the Eggs:
- 10 large eggs
- 1 cup plain cottage cheese (full-fat recommended)
- ½ tsp kosher salt
- ¼ tsp black pepper
- 2 cups chopped spinach (2.5oz), optional
For the Maple Chicken Sausage Patties:
- 1 lb ground chicken (92% lean)
- 2 tbsp maple syrup
- 1 tbsp fresh chopped sage (sub ¾ tsp dried sage)
- 1 tsp dried thyme
- ½ tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp kosher salt
- ¼ tsp black pepper
- avocado oil or olive oil
For the Breakfast Sandwiches:
- 8 english muffins cut in half
- 8 slices sharp cheddar cheese
Instructions
- First, preheat your oven to 350F and line a quarter sheet pan (about 9×13") with parchment paper. It helps to spray the sheet pan with oil first, so that the parchment paper stays down. Then, add eggs, cottage cheese, kosher salt & black pepper to a large bowl (if using an immersion blender) or to your blender jar. Blend until just combined — blending longer adds air bubbles which will make your egg bake puff up.10 large eggs, 1 cup plain cottage cheese, ½ tsp kosher salt, ¼ tsp black pepper
- Stir in the chopped spinach, if using, then pour the egg mixture into the prepared sheet pan. Transfer to the oven and bake for about 15 minutes, or until set. Don't worry if it puffs up in the oven — it will deflate as it cools down.2 cups chopped spinach
- While the eggs are baking, add all of the maple chicken sausage ingredients to a large bowl and use your hands or a spatula to mix until evenly incorporated. Divide the sausage into 8 balls (about 2oz each). It will be pretty sticky!1 lb ground chicken, 2 tbsp maple syrup, 1 tbsp fresh chopped sage, 1 tsp dried thyme, ½ tsp smoked paprika, ½ tsp garlic powder, ½ tsp onion powder, ½ tsp kosher salt, ¼ tsp black pepper
- Then, bring a large pan up to medium-high heat. Once hot, add enough oil to coat the bottom of the pan. Spray or coat your hands lightly with oil, then form each chicken sausage ball into a thin patty and add it to the hot pan. Cook for 2-3 minutes per side, or until golden and done through. You will need to cook them in two batches, adding more oil to the pan in between.avocado oil
- Cut the egg bake into 8 squares, then assemble your breakfast sandwiches on an English muffin starting with the eggs, then the maple sausage and a slice of cheddar cheese. Wrap each breakfast sandwich in aluminum foil and place in an airtight container or bag in the fridge until ready to eat.8 english muffins, 8 slices sharp cheddar cheese
- To heat from refrigerated, preheat your air fryer to 325F. Then, remove the slice of cheese, add your breakfast sandwich (wrapped in aluminum foil) and air fry for 10-12 minutes. Remove the foil and air fry for another 2-3 minutes, adding the slice of cheese back in the last minute of cook time. Enjoy!SEE BODY OF BLOG POST ABOVE FOR INSTRUCTIONS ON HOW TO RE-HEAT FROM FROZEN.
Video
Notes
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.