Aug 052013
Egg SmickMuffin w/ Cheese
0 Dislikes

Much like a normal person, I really like egg Mcmuffins. Yeah from that one evil place that nobody likes to admit they like to eat at.

Unfortunately when bulking, If find that even though Mcmuffins are delicious, they are loaded with simple carbs and fat. They don’t have nearly enough protein for my breakfast adventures!

So what I did was create my own, ultra high protein, lower fat, and topped with complex whole grain carbs. It has double the protein and  half the fat, all while having the same amount of calories!


  • 2 Large eggs

  • 1 Serving lean turkey breakfast sausage, maple flavor (look for them in the bacon and sausage isle of your favorite grocery store)

  • 2 Slices fat free American cheese (It gets delicious eventually)

  • 1 Whole grain English muffin, cut in half

  • Salt and pepper(to taste)


Heat up your non-stick pan(or use fat free non-stick cooking spray) to medium.

Add low fat turkey sausage patties to skillet, and let them brown.

In a separate skillet, spray with non-stick spray, heat to medium.

Crack the two eggs into second pan, listen to that sizzle. Sprinkle with a dash of salt, and a glittering of pepper.

Flip turkey patties over to brown on the other side.

Flip the eggs and let cook until desired firmness. (I like slightly runny)

Add 1 slice of fat free American cheese to each egg and let melt.

Toast your whole grain bun to desired toastiness.

After eggs are cooked, cheese is melted, turkey patties are browned on both sides, and toast is toasty, assemble per these instructions for optimum flavor saturation:

  1. Bottom half of English muffin.
  2. 1 egg and cheese
  3. Second egg and cheese
  4. Both turkey sausages
  5. Top half of English muffin.

Need some zest? Try it with Tabasco sauce! ENJOY!

This recipe makes 1 sandwich, double the ingredients to make 2! (maybe your special buff buddy is hungry too)

egg shmickmuffin


Nutrition Facts
Serving Size 1 Sandwich
Servings Per Container

Amount Per Serving
Calories 450 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Trans Fat g
Cholesterol mg 0%
Sodium 1520mg 63%
Total Carbohydrate 33g 11%
Dietary Fiber 4g 16%
Sugars 11g
Protein 39g 78%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Please comment below!

James Bemis

NASM certified personal trainer.

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  One Response to “Egg, Sausage, and Cheese Breakfast Sandwhich (Bulk Version)”

  1. I made one of these, but only used a single egg, It was amazing!!! Thanks for helping me get through my fast food cravings!