Happy New Year! I can imagine many people aiming to eat healthier by 2023, and a good, high-protein breakfast is a good place to start. Many high-protein breakfasts require fancy ingredients or prep time, but this protein breakfast sandwich is ready in literally five minutes, and you probably have everything you need to make it!
One of my eternal goals with this little blog here is to get people on the fast breakfast train. Since becoming a parent, I really understand the stress of the morning. Getting everyone out the door who looks presentable and feeding them something is a struggle for families.
So this is just another option in this long list of options including homemade instant oatmeal and coffee mug sandwiches.
This version, which takes five minutes to make, is packed with protein. It’s a great way to start the day and will keep you energized until lunchtime.
Get the ingredients ready this week and don’t skip breakfast!
Compare this breakfast sandwich to fast food
People think that speeding through the fast food drive-through is the best way to get a quick breakfast, but I think I can make this sandwich faster than it takes to get through the drive-through.
It also has about 20 grams of protein compared to the classic Egg McMuffin instead of 14 grams. It also shreds the taste of fast-food breakfasts and you can customize it to your liking, pack to go and save money.
Have I convinced you to try it yet?!
Why is protein important in the morning?
I’m not a nutritionist but I find that if I don’t eat some protein first thing in the morning I feel very sluggish before lunch and end up snacking more and feeling hungrier throughout the day.
This article is a great short summary of some of the benefits of morning protein. Most Americans tend to get most of their protein intake closer to dinner. A simple shift to being more energetic throughout the day is to purposefully shift some of that protein intake to breakfast.
Simple, high-protein breakfasts like these healthy breakfast sandwiches are a great way to start the day!
Black beans are my secret protein ingredient
Instead of struggling with a slice of ham or the like, black beans are the quick way to get some extra protein in a sandwich! They’re so good on a breakfast sandwich and often overlooked!
I just drain them and rinse them very well and then puree them with a few spices and a pinch of salt.
The beans can then be spread directly onto a toasted English muffin for the sandwich and you can store the leftovers in the fridge for future sandwiches.
Prepare a quick microwave egg
I’m a big egg fan for breakfast and eat an egg almost every day.
Microwave eggs aren’t my favorite to be honest, but they have a time and a place and they actually work well on a sandwich like this. The key is to give them a really good stir to get some air and then microwave the egg for about 65-70 seconds.
The egg should puff up and then be ready!
Using a fork or similar, fold the egg into a shape like the muffin you will be gluing it to. Then add some cheese. A little cheese goes a long way here. I like cheddar but use whatever you have!
Then back in the microwave for 10-15 seconds.
Toast your English muffin and spread the black beans on top. Then top with some avocado or guacamole if you have some and a pinch of salt on top.
Whisk your egg open and sprinkle a dash of hot sauce on top if that’s your thing!
Eat that thing right away or wrap it in aluminum foil and take it with you!
Serious. Five minutes. Breakfast is ready.
Can You Make These Protein Breakfast Sandwiches Ahead?
If you like meal prep, you might think you can make a few of these sandwiches ahead of time. While you can do that, I think the flavor really suffers. The muffins get soggy and the eggs are just lackluster.
These protein breakfast sandwiches are so quick I would recommend making them the day you eat them to keep them fresh and delicious.
If you want a make-ahead breakfast sandwich, you can try these Mile High Breakfast Wraps or my classic breakfast sandwich recipe, which are great to store and reheat.
Substitutions and Ideas
You really can make this protein breakfast sandwich your own. Here are a few ideas to keep protein levels high.
- Add meat to the sandwich. Turkey sausage or a pre-cooked bratwurst is a good idea and will keep your prep time short.
- For a heartier sandwich, switch to a bagel and make two eggs to fill the sandwich.
- If you want to add more veggies to the sandwich, try sauteed spinach, mushrooms, or tomatoes and onions with the sandwich.
- Replace the whole egg with egg whites if that meets your dietary needs. (See my tutorial on cooking fluffy egg whites).
My quick protein breakfast sandwich recipe
Protein Breakfast Sandwich
This quick sandwich is ready in no time and is packed with protein and good fats to get your day off to a great start. Skip the fast food!
- 1 english muffin toasted
- ¼ Cup black beans
- prize of chili powder
- prize of garlic powder
- ¼ avocado mashed
- 1 big egg
- ½ ounce Cheddar cheese grated
- Hot sauce
- salt and pepper
Toast English muffin.
Whisk the egg in a bowl and microwave on high for 65 seconds. Remove the egg and fold it into a circle the size of the muffin. Sprinkle with cheese and microwave for another 15 seconds.
Puree black beans (drained and rinsed) with chilli powder, garlic and a pinch of salt and pepper.
Spread the black beans on the English muffin and top with the avocado. Place the hot cheese egg on the cado and season with salt and pepper. Add a dash of hot sauce.
Eat the sandwich right away or wrap it in durable foil and take it with you!
Portion: 1sandwichCalories: 392kcalCarbohydrates: 41GProtein: 18GFat: 18GSaturated Fatty Acids: 5GPolyunsaturated fat: 3GMonounsaturated fatty acids: 8thGTrans fats: 0.02GCholesterol: 178mgSodium: 424mgPotassium: 543mgFiber: 9GSugar: 1GVitamin A: 456ieVitamin C: 5mgCalcium: 172mgIron: 2mg
Did you do this?
Take a picture and tag it @macheesmo so i can see your work