Breakfast
Sandwiches & Burgers

Sausage McMuffin But Healthy

Joshua Weissman has done the impossible - he's made fast food healthy.

Prep:
15 minutes
Cook:
15 minutes
Serves:
8
people
Sausage McMuffin But Healthy
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Ingredients

Single Serving Macros:

  • 435 calories
  • 18g fat
  • 28g carbs
  • 39g protein

‍Sausage:

  • ½ lb (225g) 95% lean ground beef
  • 1 lb (450g) 95% lean ground turkey
  • ½ tsp (2g) ground fennel
  • 2 tsp (8g) smoked paprika
  • 2 tsp (8g) garlic powder
  • ½ tsp (2g) onion powder
  • 1 Tbsp (15g) kosher salt
  • 2 Tbsp (30g) plain breadcrumbs, optional‍
  • 2 Tbsp (30g) water, if using breadcrumbs*

Assembly for one sandwich:

  • 1 toasted english muffin
  • 1 x 3 oz (85g) sausage patty
  • 1 fried egg
  • 1 slice low fat American cheese 

Directions

  1. To begin, add ground beef, ground turkey, smoked paprika, fennel powder, kosher salt, garlic powder, onion powder, and optionally breadcrumbs and water. Mix by hand until fully combined and the sausage is emulsified. Portion sausage into 3 oz patties. Be sure to make the patties much wider than the English muffin as the lack of fat will cause the sausage to constrict and shrink when being cooked. 
  2. Heat a large saute pan over medium high heat. Once hot,  grease lightly with cooking spray and add a sausage patty to the pan. Cook the sausage for 2-3 minutes on each side or until beautifully browned on both sides, being sure not to overcook the meat.
  3. Split and toast and English muffin in a toaster.  Over medium heat, lightly grease a non-stick pan with cooking spray and add one egg. Cook until the whites are fully cooked and the yolk is still a bit runny. 
  4. To assemble, add one slice of American cheese to the bottom half of the English muffin. Use a kitchen torch or broiler to melt the cheese. Then add the cooked sausage patty followed by the egg. Place the top bun.

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