Easy High-Protein Breakfast Sandwich
If you want a high-protein breakfast sandwich that tastes like a legit café order but takes basically no time, this is it. We’re making a quick microwave egg patty with cottage cheese (don’t panic, it’s so good), stacking it on a toasted sourdough English muffin with sharp cheddar and bacon, then finishing with the elite combo of pepper jelly + whipped cream cheese.
Egg in the microwave? Tell me more…
I love a breakfast that keeps you full without turning into a whole production. This breakfast sandwich is my go-to when I’m out of avocado or sourdough for my avocado toast, but still want something savory, balanced and high protein. Bonus points that you don’t even need to dirty a pan or turn on the stovetop.
Now, all you cottage cheese haters, trust me. The cottage cheese does a couple of things: 1) makes the egg patty fluffy and moist, even though it’s made in the microwave, and 2) gives the sandwich an overall boost of protein! I recommend whole-milk cottage cheese; low-fat cottage cheese has more moisture and makes the egg a bit runnier. However, low-fat cottage cheese does still work, you may need a little extra time in the microwave.
Protein thoughts: I generally use 1 egg + 2 heaping tablespoons of cottage cheese for the egg patty. But you could absolutely use two eggs or one egg plus egg whites to make the patty larger and higher in protein. I often bake a pound of bacon at the beginning of the week and keep it on hand in the fridge so I can make breakfast sandwiches for the girls and me throughout the work/school week. We also love the chicken sausage patties from Costco (the brand is Amylu). If you already have bacon pre-baked, all it takes is 30 seconds in the microwave, and it’s good to go.
That swoop of pepper jelly really takes the sandwich to the next level. You could use any variety of jam you enjoy, even if it’s not a savory pepper jelly; that pop of sweetness complements everything else. A protein-packed breakfast that takes five minutes and boasts nearly 30 grams of protein is the best way to start the day!
What You’ll Need
- egg
- cottage cheese: whole cottage cheese is my preference!
- English muffins: I like the sourdough ones and whole wheat would give you a boost of fiber
- cheese: sharp cheddar and whipped cream cheese
- protein: bacon, turkey bacon or chicken sausage patties
- salt and pepper
- pepper jelly: you can find this in the jam/peanut butter aisle of the grocery store
How to Make this High-Protein Breakfast Sandwich
Spray a small microwave-safe bowl with avocado oil cooking spray.
Crack the egg into the bowl. Add the cottage cheese and season with pinches of salt and pepper. Whisk until very well combined.
Microwave for 90-120 seconds. If the center is still a little jiggly, microwave for another 30 seconds. Toast the English muffin halves in a toaster oven.
On the bottom half, add the grated cheddar, then the bacon or sausage patty. Place the egg patty on top. The heat from the egg and meat helps melt the cheese.
On the top half of the English muffin, spread the pepper jelly and whipped cream cheese.
Close it up. Serve with some fresh fruit or a fruit smoothie and iced coffee, and you’ll be living your best life.
FAQs
This really isn’t a meal prep recipe; it’s designed more as a quick, easy breakfast sandwich you can make daily. I recommend prepping the bacon or sausage ahead of time, and then everything else comes together super quickly on busy days.
You can cook the egg mixture in a small nonstick pan over low heat like a mini omelet. Microwave is just faster.
Perfect way to start the day if you ask me, I hope you love this sandwich! And let me know if y’all want to see more breakfast ideas. 🌤️🥞🍳
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Easy High-Protein Breakfast Sandwich
- Prep Time: 5 minutes
- Cook Time: 90 seconds
- Total Time: 6.5 minutes
- Yield: 1 breakfast sandwich 1x
- Category: Breakfast, Sandwich
- Method: Microwave
- Cuisine: American
Description
High-protein breakfast sandwich made with a fluffy cottage cheese egg patty, melted cheddar, bacon, and pepper jelly on a toasted English muffin. Easy, satisfying, and perfect for busy mornings.
Ingredients
- 1 egg
- 2 heaping tablespoons cottage cheese
- pinches of salt and pepper
- 1 English muffin (I like the sourdough ones!)
- 1 tablespoon-ish grated sharp cheddar cheese
- 1–2 slices bacon or chicken/turkey sausage patties
- 1–2 teaspoons pepper jelly
- 1 tablespoon whipped cream cheese
Instructions
- Spray a small bowl with nonstick cooking spray or olive oil. Crack your egg into the bowl, add 2 heaping tablespoons cottage cheese and season with pinches of salt and pepper. Whisk until really well combined. Microwave for 90 seconds. If the inside is still a little jiggly, simply microwave another 30 seconds.
- Toast the English muffin. On the bottom half, add the grated sharp cheddar cheese, followed by a piece of bacon. Slide your ‘egg patty’ on top of the bacon. The hot bacon and egg will help melt the cheddar. On the top half of the English muffin spread the pepper jelly and the whipped cream cheese. Place the top half on the sandwich and voila! You’re done!
Notes
Bacon: I like to bake a package of bacon at the beginning of the week so it’s fully cooked and ready to go for easy breakfast sandwiches. Preheat oven to 375°F and line a large baking sheet with foil (this makes for super easy cleanup!) and lay bacon slices evenly. Bake for 22-30 minutes (keep an eye on it), flipping the bacon halfway through. Drain bacon on paper towels. To store, I wrap the bacon in clean paper towels and store in a Ziploc bag in the cheese drawer of the fridge. Now, a slice of bacon needs just 30 seconds in the microwave and it’s good to go!
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Nutrition
- Serving Size: 1 breakfast sandwich (nutrition info calculated with 2 slices bacon)
- Calories: 458
- Sugar: 10.8 g
- Sodium: 977.9 mg
- Fat: 23.6 g
- Carbohydrates: 33.4 g
- Fiber: 4.5 g
- Protein: 29.3 g
- Cholesterol: 282.6 mg
