Meal Prep Healthy Egg McMuffin Copycat (High Protein High Fiber)
Are you craving the satisfying taste of an Egg McMuffin but want to fuel your body with wholesome, high-protein, and high-fiber ingredients? Elevate your breakfast game with this copycat healthy Egg McMuffin recipe that’s not only delicious but also packed with nutrients to help you power through your day. This meal prep-friendly recipe for homemade Egg McMuffins is flavorful, filling, and simple to make.
In today’s fast-paced world, grabbing breakfast on the go has become a common ritual. Enter the Egg McMuffin—a beloved classic from McDonald’s breakfast menu. While undeniably tasty, it is one of my go-to fast food breakfast picks, but the original Mickey D’s version is lacking in both protein and fiber. I wanted to give it a nutritional boost. This homemade egg sandwich has quickly become a family favorite. I prep these for the week and we heat them in the microwave for 45 seconds in the morning. A classic Egg McMuffin has 30 grams of carbs, 17 grams of protein, and only 2 grams of fiber for 310 calories. My version has 28 grams of carbs, 27 grams of protein, and 8 grams of fiber for only 350 calories. How’s that for a quick grab-and-go meal?! Ready to make them? Let’s go!
Why this healthy breakfast sandwich rocks
- Protein Powerhouse: The cottage cheese blended egg patty provides a substantial dose of high-quality protein, essential for muscle repair and growth.
- Fiber-Filled: With high-fiber, low-calorie English muffins as the base, this breakfast option helps promote digestive health and keeps you feeling full and satisfied.
- Balanced Flavor: Thin cheddar cheese slices add a creamy, savory element to the sandwich, while Canadian bacon lends its signature smoky taste without excess fat.
- Customizable: Feel free to customize your Egg McMuffin with additional toppings like sliced avocado, tomato, or fresh spinach for added nutrition and flavor.
Ingredients you’ll need
- English Muffins- for healthier mcmuffins, go with high-fiber light English muffins for this recipe. I use the Thomas’ Light Multigrain English Muffins. They are 100 calories each with 8 grams of fiber.
- Eggs– you’ll use a blend of whole eggs and liquid egg whites for the patty.
- Cottage cheese– cottage cheese is blended with the eggs to boost the protein and create a light and fluffy egg patty that’s perfect for sandwiches.
- Cheddar cheese– thinly sliced cheddar adds a boost of flavor and creaminess without adding a lot of extra calories and fat. I use the Sargento thin sliced cheddar.
- Canadian bacon– is a great lean protein choice for breakfast sandwiches that adds savory flavor without the excess fat and calories. It also cooks quickly for easy meal prep.
- Buttery spread– I use a buttery spread that’s low in saturated fat, but light whipped butter, or a butter olive oil blend spread works great here, too.
- Olive oil spray– for greasing the skillet without added fat.
- Salt and pepper– to taste for seasoning the egg patties.
How to make copycat healthy EggMcMuffins
Step 1. Preheat the oven and prepare the high protein egg patty: In a blender or food processor, combine whole eggs, egg whites, cottage cheese, and salt and pepper. Blend until smooth and creamy.
Step 2. Bake the egg patties: Place tart molds on a baking sheet, spray with olive oil cooking spray, and pour the egg mixture into the molds to bake for 10-12 minutes.
Step 3. Toast the English Muffins: While the egg patties are cooking, place the high-fiber, low-calorie English muffins in a toaster oven and toast until lightly golden brown and just crisp around the edges.
Step 4. Spread with buttery spread as soon as they come out of the toaster and set aside.
Step 5. Lightly brown the Canadian bacon: Heat a non-stick skillet over medium heat and spray with olive oil. Cook the Canadian bacon for about a minute on each side.
Step 6. Assemble the Egg McMuffins: Place 2 slices of Canadian bacon on the bottom half of each toasted buttered English muffin. Top the ham with a cooked egg patty. Add 2 slices of thinly sliced cheddar on top of the egg patty. Complete the assembly by placing the remaining half of the English muffin on top.
Step 7. Wrap and store: Wrap the muffins tightly in foil or parchment paper and place them in an airtight container. Refrigerate for up to 3 days.
How to reheat meal prep Egg McMuffins
To reheat, remove the sandwich from the foil or parchment and wrap it in a damp paper towel. Place the wrapped sandwich on a microwave-safe plate and heat for 45 seconds, or until heated through.
Recipe tips
- For easy release, run a knife along the edges of the tart liners, and the egg patty should pop right out. The disposable parchment liners are great for making this recipe and make clean-up a breeze.
- If you plan to enjoy these sandwiches immediately, place the cheese on top of the egg patties as soon as they come out of the oven to melt the cheese before assembling the sandwich.
Variations
Here’s a list of ways to make this breakfast meal prep sandwich uniquely yours:
- Meat variations – Swap Canadian bacon with turkey sausage patties, turkey bacon, or homemade lean beef sausage patties.
- Cheese variations– Swap the thin cheddar with thinly sliced pepper jack, American cheese, or your favorite cheese option.
- Extra protein– Add additional slices of Canadian bacon or cheese to give it an even bigger protein boost to fit your macro needs.
- More toppings – Feel free to customize your Egg McMuffin with additional toppings like sliced avocado, tomato, or fresh spinach for added nutrition and flavor.
FAQ
Yes, you can! Prepare the Egg McMuffins as instructed, then allow them to cool completely before wrapping them individually in plastic wrap or aluminum foil. Place the wrapped sandwiches in a freezer-safe bag or container and store them in the freezer. When ready to eat, thaw overnight in the refrigerator and reheat them in the microwave per recommendations or in the oven wrapped in foil until heated through. For the best texture and flavor, I do recommend refrigerating over freezing.
You can opt for fat-free or reduced-fat cheese slices. Additionally, you can incorporate vegetables like spinach, mushrooms, or tomatoes for added nutrients and flavor.
Yes, you can omit the cheese if desired. While cheese adds flavor and creaminess to the sandwich, it is not essential. You can still enjoy a delicious and nutritious Egg McMuffin without cheese by focusing on other flavorful ingredients like the egg patty, Canadian bacon, and any additional seasonings or toppings you prefer. You can also use dairy-free cheese alternatives.
To prevent excess moisture, it’s important to toast the English muffins before assembling the sandwiches. This creates a barrier that helps keep the moisture from the egg and other ingredients from soaking into the bread. Additionally, you can allow the cooked components to cool slightly before assembling the sandwiches to further reduce moisture buildup.
With just a few simple ingredients, you can enjoy a homemade version of a fast food favorite that’s not only delicious but incredibly satisfying. This high-protein, high-fiber breakfast option is perfect for fueling your body and keeping you energized throughout the morning. So, next time you’re craving a breakfast treat, skip the drive-thru and whip up a batch of these homemade delights. Your taste buds and your body will thank you!
More high-protein quick breakfast ideas
Meal Prep High-Protein Quinoa Bowls
Green Chile Breakfast Burritos
Chocolate Protein Overnight Oats
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Healthy Egg McMuffin Copycat Recipe
Equipment
- Aluminum Foil
- Large skillet
- Parchment tart liners or tart pans
Ingredients
- 6 English muffins *Thomas' Light Multigrain muffins
- 6 large eggs
- ½ cup liquid egg whites
- ½ cup 2% cottage cheese I used the Good Culture lactose-free cottage cheese
- salt & pepper to taste
- 12 slices Sargento thin cheddar slices
- 12 slices Canadian bacon
- 6 tsp buttery spread I used Land O' Lakes
- olive oil spray
Instructions
- Preheat the oven to 350 degrees F.
- Blend whole eggs, egg whites, cottage cheese, and salt and pepper (to taste) and pour evenly into 6 greased tart molds sprayed with olive oil spray (I use these disposable parchment molds) on a baking sheet.
- Bake for 10-12 minutes (oven temps vary) until eggs are set and tops are very lightly golden.
- Lightly toast the muffins while the eggs are baking until the edges are golden but still soft. Work in batches, if needed. Remove the muffins from the toaster and spread each slice with 1/2 tsp buttery spread while warm. Set aside.
- Heat a non-stick skillet over medium heat and spray with olive oil spray. Cook the Canadian bacon for about a minute on each side, until just lightly caramelized but still tender.
- When the egg cups are done, you're ready to assemble your sandwiches. Place 2 slices of ham, 1 egg patty, and 2 slices of thin cheddar on each bottom half. Add the top and wrap in foil or parchment paper.
- Store in an airtight container for up to 3 days. To reheat, wrap the sandwich in a damp paper towel and microwave for 45 seconds.
Notes
- Run a knife around the edges of the egg patty for easy release from the tart pans.
- If you plan to enjoy these sandwiches immediately, place the cheese on top of the egg patties as soon as they come out of the oven to melt the cheese before assembling the sandwich.
Nutrition
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