Ingredients
Equipment
Method
- Cook the Sausage Heat a skillet over medium heat. Cook turkey sausage patties 4 to 5 minutes per side until cooked through. Set aside on a paper towel.
- Prepare the Eggs Whisk eggs with cottage cheese, salt, and pepper in a bowl. Cook scrambled over medium-low heat until just set. Remove from heat.
- Toast the Muffins Toast English muffins until golden. This creates a moisture barrier and prevents sogginess, especially important for meal prep.
- Assemble Place one sausage patty on the bottom muffin half, top with scrambled egg, then a slice of cheddar cheese.
- Melt the Cheese Cover the skillet with a lid for 1 to 2 minutes to melt the cheese using steam, or place under the broiler for 60 seconds.
- Serve or Store Eat immediately, or wrap in foil and refrigerate for up to 4 days, or freeze for up to 3 months.
Notes
- Always toast the English muffin before assembling, even for sandwiches you plan to freeze. It prevents sogginess during reheating.
- Let sandwiches cool completely before wrapping for the freezer. Hot sandwiches create steam that soaks into the bread.
- To hit 40g of protein, use egg whites instead of whole eggs, add an extra tablespoon of cottage cheese, and switch to a high protein bagel.
- Reheat from frozen in the microwave (90 seconds wrapped in a damp paper towel) or air fryer at 350F for 5 to 6 minutes.
- Works well for GLP-1 diets: use egg whites, turkey bacon, Swiss cheese, and a whole grain English muffin for a lighter, softer build.
Nutrition (Per Serving — Standard Build)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 32g |
| Carbohydrates | 28g |
| Fat | 18g |
| Saturated Fat | 6g |
| Cholesterol | 230mg |
| Sodium | 680mg |
| Fiber | 3g |
| Sugar | 2g |
Toast the English muffin before assembling and let everything cool before wrapping. These two steps are the difference between a sandwich that reheats perfectly and one that turns into a soggy mess by Thursday morning.