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High Protein Breakfast Sandwich - A Satisfying Start to Your Day

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • Whole-grain English muffin (1), split and toasted
  • Eggs (2 large), or 3 egg whites if you prefer
  • Turkey bacon (2 slices), or lean Canadian bacon
  • Reduced-fat cheddar or Swiss cheese (1 slice), or 2 tablespoons shredded cheese
  • Plain Greek yogurt (2 tablespoons), 2% or fat-free
  • Dijon mustard (1 teaspoon)
  • Baby spinach (a small handful), or arugula
  • Tomato slices (2–3 thin slices), optional
  • Avocado (1–2 thin slices), optional for healthy fats
  • Olive oil or cooking spray (for the pan)
  • Salt and black pepper (to taste)
  • Smoked paprika or chili flakes (a pinch), optional for heat

Method
 

  1. Toast the muffin: Split the English muffin and toast it until golden. A crisp surface stands up better to juicy fillings.
  2. Mix the spread: In a small bowl, stir together Greek yogurt and Dijon mustard. Season with a pinch of salt and pepper. This adds creaminess and protein without heavy mayo.
  3. Cook the turkey bacon: Heat a nonstick skillet over medium heat. Cook the turkey bacon until browned and crisp at the edges, about 3–4 minutes. Set aside on a plate.
  4. Make the egg patty: Lightly oil the skillet. Whisk the eggs with a pinch of salt, pepper, and smoked paprika if using. Pour into the skillet. For a round patty, use a lightly greased mason jar ring or egg ring. Cook until set on the bottom, flip, and cook 30–60 seconds more. You want it set but still tender.
  5. Melt the cheese: Place the cheese slice on top of the egg for the last 20–30 seconds so it softens and adheres.
  6. Assemble: Spread the yogurt-Dijon mixture on both sides of the toasted muffin. Layer spinach, the cheesy egg patty, turkey bacon, and tomato or avocado if you’re using them. Cap with the top half of the muffin.
  7. Press and warm (optional): For a café-style finish, return the sandwich to the skillet over low heat and gently press with a spatula for 30–45 seconds per side. This helps everything meld without getting soggy.
  8. Season and serve: Add a final crack of black pepper or a pinch of chili flakes if you like heat. Eat right away while the cheese is melty.