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Quick Sausage, Egg and Cheese Breakfast Sandwich

Quick Sausage, Egg and Cheese Breakfast Sandwich

This Quick Sausage, Egg and Cheese Breakfast Sandwich is packed with protein power and will keep you full until lunchtime. Get the Healthy Kitchen Hacks on how to make it even quicker!

jimmy dean sausage egg sandwich copy cat

Now THIS is the breakfast of a champion: Champion moms, champion kids…champion everyone!

  • Yummy melted cheese + real sausage +  egg —> sandwiched between a whole grain English muffin
  • It goes from freezer to microwave to the breakfast table in 3 minutes
  • This Quick Sausage, Egg and Cheese Breakfast Sandwich has 30 grams of protein
  • And only about half of the sodium compared to the frozen store-brand version like Jimmy Dean’s.

Quick Sausage Egg Cheese Breakfast Sandwich Packed with Protein |

My emphasis on ‘real’ comes from the fact that I was surprised to discover that a packaged breakfast sandwich with seemingly the same ingredients (Jimmy Dean Sausage, Egg & Cheese Muffin Sandwich) has (for the same amount of calories as my version) only 13 grams of protein and 700 mg of sodium.Quick Sausage, Egg and Cheese Breakfast Sandwich has 30 g protein power to satisfy until lunchtime. Make ahead and freeze for back-to-school craziness! @TspCurry Click To Tweet

I was left wondering, where is all that protein from great sources like the egg, lean meat and cheese?

I’m not sure.

But I am pretty sure this homemade sandwich will rock your morning and you won’t even be close to hungry until lunchtime.

Kids love them too. Mine actually asked, “Mom, did you get these at McDonald’s?” (That’s a compliment!)

Jimmy Dean sausage copy cat recipe

Here’s how I made my Sausage, Egg & Cheese Breakfast Sandwich a healthier protein-packed option:

  • A whole egg has 6 grams of nutrient-rich protein – but you could use 2 egg whites for more protein but fewer of the antioxidants lutein and zeaxanthin.
  • Mix lean beef + pork for 15 grams protein. I wanted the pork flavor but with less pork fat, so I subbed in some lean beef. But you could use ground chicken for a similar amount of protein.
  • Use reduced-fat cheese for 4-6 grams protein.
  • Sandwich it all between whole-grain English muffins for added fiber plus 5 grams protein.
  • Reduced the sodium to 410 mg per sandwich.

Here’s to ‘real food’ for real protein power; I’ll raise a coffee cup to that!  

Here are a few more of our favorite quick and protein-packed breakfasts:

5-Minute Oatmeal Breakfast Custard

5 Minute Oatmeal Custard |

Spinach & Ricotta Breakfast Bake

Spinach Ricotta Breakfast Bake |

Cherry Oatmeal Bars with Yogurt Frosting

Cherry Oatmeal Bars Yogurt Frosting |

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How to Make Jimmy Dean sausage egg sandwich copy cat

Quick Sausage, Egg & Cheese Breakfast Sandwich

  • Author: by Serena Ball, RD
  • Yield: 6 sandwiches 1x


Grab and go sandwich with protein power from ‘real’ food – will keep you full til lunch!


  • 8 ounces lean organic ground pork
  • 8 ounces lean ground beef (96% lean)
  • 1/2 teaspoon rubbed sage (or 2 teaspoons fresh chopped sage leaves)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 6 eggs
  • 6 whole wheat English muffins (like Thomas 100% Whole Wheat English Muffins)
  • 6 ounces reduced-fat Cheddar cheese, grated (about 1 1/2 cups)


  1. In a large bowl, using a fork or your hands, mix together pork, beef, sage, garlic powder, salt and pepper. Form into 6 flat patties about 1/2-inch thick. (Make patties as uniform and round as possible so they will be easily fit onto English muffin when broiled.) Turn on broiler to high; broil 3 to 4-inches from heat (no closer or spattering grease will throw sparks!) for 4-5 minutes until internal temperature reaches 160-degrees (165-degrees for ground chicken). Set aside.
  2. Spray 8-ounce ramekin with cooking spray, add 1 egg and 1 tablespoon water. Microwave egg on HIGH power for 30 seconds; stir. Microwave for 15 to 30 seconds longer until almost set. Repeat with remaining 5 eggs.
  3. Toast all English halves.
  4. To assemble sandwiches, place 1 sausage patty on bottom English muffin half; top with egg, 1/4 cup (1 ounce) shredded cheese and top muffin half. Serve immediately or see below to freeze.
  5. TO FREEZE: Separate the sandwich between sausage and egg. Wrap bottom muffin half with sausage in plastic wrap or parchment paper; wrap top muffin with egg and cheese. Place two sandwich halves in plastic zip-top bag and refrigerate until cool, then freeze. (This step helps eliminate freezer burn!)
  6. TO WARM FROM FROZEN: Remove two halves of sandwich from all wrapping and place two halves beside (not on top of) each other on a plate. Microwave on 60% power for 2 minutes; flip sandwich halves and microwave on 70% power for about 30 seconds until hot.

What protein-packed breakfasts get you going in the morning? What’s your favorite grab-and-go option?

Anne Kepner

Monday 2nd of September 2019

My father would make these for me growing up, only he did my favorite which was biscuits! I still make them for the husband all the time. Yeah you definitely have to defrost these the correct way: all the ingredients reheat at different temperatures. When I freeze them the biscuits usually only need like 10 seconds while the rest needed 30 seconds to a minute.

Thanks for this post, I haven’t done them in a while, now I will. I’m sure he will appreciate it!

Serena Ball

Wednesday 4th of September 2019

I know, right?! These reheating directions are pretty specific - but you're right - without the special instructions - the muffins with end up too hot and tough - and the sausages still frozen! Love your story of how your dad used to make these!

Kristina @ Love & Zest

Friday 29th of May 2015

this is for sure my style of breakfast. daily basis.

Serena Ball

Saturday 30th of May 2015

Daily then you know you can mix it up a bit by adding avocado, pepper jack cheese, veggies and/or special sauces. Right Kristina?!


Friday 29th of May 2015

Eggs are quite possibly one of my favorite things in the world! This egg sandwich looks so delicious- I love the homemade sausage.

Serena Ball

Saturday 30th of May 2015

I have never made homemade sausage Sues. But wow, was just throwing a few spices into pork + beef delish. And so easy. I would add crushed red pepper too, if I weren't making these for my kids!

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