Turkey Sausage & Egg on English Muffin
1 servings · 10 min prep · 12 min cook
Macros per serving
↓ 44% fewer calories · 280 kcal saved
Smart swaps
- Butter croissant→Whole wheat English muffin
Eliminates over 15 g of butter-based fat from the croissant dough and adds 3 g of fiber for sustained energy.
- Pork sausage patty→Homemade turkey sausage patty
Cuts saturated fat by more than half while keeping the classic breakfast sausage herb flavor profile with sage and fennel.
- Full-fat cheddar cheese→Reduced-fat sharp cheddar
Sharp flavor means you taste more cheese with less, saving 3 g of fat without sacrificing the melty experience.
- Butter for cooking→Olive oil cooking spray
Reduces cooking fat from 11 g (1 tbsp butter) to less than 1 g while still preventing sticking.
- Single whole egg→Whole egg + egg white
Adds extra protein and volume to the sandwich without the added cholesterol and fat of a second yolk.
Original
- 1 whole butter croissant
- 1 whole pork breakfast sausage patty
- 1 whole large egg
- 1 slice cheddar cheese
- 1 tbsp butter
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 tsp vegetable oil
Healthy version
- •1 whole whole wheat English muffin
- •3 oz lean ground turkey (93/7)
- •1 whole large egg
- •1 large egg white
- •1 slice reduced-fat sharp cheddar cheese
- •1/4 tsp dried sage
- •1/8 tsp dried thyme
- •1/8 tsp fennel seeds, crushed
- •1/8 tsp garlic powder
- •1 pinch red pepper flakes
- •1 spray olive oil cooking spray
- •1/8 tsp salt
- •1/8 tsp black pepper
- •1/4 cup arugula
Method
- 1
In a small bowl, combine the ground turkey with sage, thyme, crushed fennel seeds, garlic powder, red pepper flakes, salt, and pepper. Mix gently and form into a flat patty slightly wider than the English muffin (it will shrink while cooking).
- 2
Heat a non-stick skillet over medium heat and coat with olive oil cooking spray. Cook the turkey sausage patty for 3-4 minutes per side until the internal temperature reaches 165°F (74°C) and the outside is golden brown. Set aside on a plate.
3–4 minutes - 3
In the same skillet, crack the whole egg and add the egg white beside it. Break the yolk gently and season with a pinch of salt and pepper. Cook for 2 minutes, then carefully flip and cook 1 minute more.
2 minutes1 minute - 4
While the egg finishes cooking, place the reduced-fat cheddar slice on top of the turkey sausage patty so the residual heat begins to melt the cheese.
- 5
Toast the whole wheat English muffin until golden and slightly crispy on the cut sides.
- 6
Layer the bottom muffin half with the turkey patty and melted cheese, then the egg, then a small handful of fresh arugula.
- 7
Place the top muffin half on the sandwich and press down gently. Serve immediately while hot.