Do your kiddos like a savory breakfast? With school right around the corner, it’s a fun treat to have a special, but healthy breakfast sandwich. And there is nothing more kid-approved than this sausage, egg, and cheese sandwich.
It’s important that we teach our kids healthy alternatives early on. So first, you’ll want to substitute your typical pork sausage with chicken or turkey sausage. This’ll lower the amount of saturated fat you and your littles eat. Then, instead of white bread, grab some whole-wheat English muffins. This increases fiber consumption. Hello, healthy digestion! Lastly, don’t forget to grab eggs and some sliced cheddar cheese. You may opt for egg whites to support a cholesterol-friendly breakfast, as well as a low-fat cheese variety
Ready to cook this healthy breakfast sandwich?
Ingredients:
- 4 small chicken or turkey breakfast sausage links, casings removed
- 1/4 c diced yellow onion
- 1/2 c medium red bell pepper, diced
- 1 garlic clove, minced
- 1/8 tsp kosher salt
- Freshly ground black pepper
- 4 large eggs
- 1 Tbsp skim milk
- 4 whole wheat English muffins, split
- 4 slices cheddar cheese
Directions:
- Preheat oven to 350°F. Spray an 8×8 baking dish with olive oil.
- Spray a medium skillet with olive oil over medium heat. Add the sausage and cook, breaking it up with a wooden spoon until cooked through 3-4 minutes. Transfer to a plate and set aside.
- In the skillet, add onion, bell pepper, garlic salt, and black pepper to taste. Saute until softened, stirring often for about 3 minutes. Transfer to the same plate as the sausage and let cool for 5 minutes.
- In a large bowl, beat the eggs just until uniform. Add the milk, sausage, and veggies and mix to combine.
- Transfer the mixture to the prepared pan and bake until set, 18-20 minutes.
- Let the mixture cool in the pan for 5 minutes. Then slice into 4 equal squares.
- To serve now, toast English muffins and divide egg squares among the bottoms of the muffins, top each with cheese, and add muffin tops.
- To save for a later date, do not toast English muffins before assembling a sandwich. Tightly wrap each with plastic wrap or foil and store in the refrigerator or freezer. Microwave for 40 seconds from the fridge or 2 minutes from frozen or reheat in the toaster oven.
If the kids like these special before-school breakfast sandwiches you can even make them for dinner one night or meal prep for easy grab-and-go mornings.
Care you will love.
Feel healthy and strong with these easy nutrition tips! If you're looking for tips for how to maximize your nutrition, schedule a visit with a First Stop Health registered dietitian. First Stop Health coaches can also help you reach your health goals! You can schedule a visit to talk about lifestyle changes to ensure you have enough energy to enjoy your everyday. Schedule a visit with a First Stop Health coach to get started!
