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 | TeaspoonOfSpice.com

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 | TeaspoonOfSpice.com

Spinach & Ricotta Breakfast Bake

Spinach Ricotta Breakfast Bake | Teaspoonofspice.com

Cherry Oatmeal Bars with Yogurt Frosting

Cherry Oatmeal Bars Yogurt Frosting | TeaspoonOfSpice.com


Quick Sausage, Egg & Cheese Breakfast Sandwich

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

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


  • 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.

Did you make this recipe?

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


We’re Serena & Deanna, two dietitians who love food as much as you do!  

We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you.

We’re so glad you’ve stopped by!

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