I developed this recipe for a brand who was asking for a grab-and-go, high-protein breakfast—and it turned out so good I knew I had to share it here. These Chicken Sausage English Muffins are ready in just 15 minutes, packed with over 25g of protein per portion, and perfect for busy mornings when you want something filling but light.
In my recent Healthyfloflo community poll, I asked if you’d choose a grab-and-go breakfast or a weekend brunch. Most of you went for grab-and-go… but at least now you’ve got the choice. This recipe works beautifully for both—a quick weekday option or a more relaxed Saturday treat.
The herby chicken sausage patties are juicy and full of flavour, the creamy avocado salsa adds freshness, and the tangy red pepper gives a little crunch. Paired with a runny egg in a soft English muffin, it’s a balanced breakfast (or lunch) that tastes indulgent but still leaves you feeling energised.
They’re also ideal for meal prep—make them ahead, wrap them up, and enjoy a delicious grab-and-go breakfast any day of the week.
Why Savoury Breakfasts Are a Smarter Start
Recent nutrition research shows that choosing a savoury breakfast—with plenty of protein, healthy fats, and fibre—can help stabilise blood sugar, keep energy levels steady, and sharpen mental focus. Unlike sweet starts—like pastries or sugary cereals—that often lead to insulin spikes followed by an energy crash, savoury options help you stay full and clear-headed all morning.
Experts even recommend savoury heart‑healthy breakfasts—such as avocado toast with spinach and eggs—because they provide fibre, monounsaturated fats, antioxidants, and omega‑3s that support cholesterol levels and reduce inflammation, more here.
Tips
- Keep the patties juicy: Don’t overcook—3–4 minutes per side is plenty for chicken sausage.
- Make it spicy: Add chilli flakes or chopped jalapeño to the sausage mix.
- Toast the muffins: For extra crunch and flavour, lightly toast before assembling.
- Meal prep tip: Wrap in foil or store in an airtight container for up to 3 days—perfect for grab-and-go mornings.
Swaps
Italian chicken sausages: Use turkey sausages or plant-based sausages if you prefer.
English muffins: Try wholemeal muffins for extra fibre or a gluten-free version.
Avocado: Swap for guacamole or mashed edamame for a different twist.
Red pepper: Diced tomatoes or roasted peppers also work beautifully.
Storage
Fridge: Store assembled muffins in an airtight container for up to 3 days. Reheat in the microwave or wrap in foil and warm in the oven.
Freezer: Wrap tightly in foil and freeze for up to 1 month. Defrost overnight in the fridge before reheating.
More Grab-and-Go Breakfast
- High-Protein Plant-Based Breakfast Burrito
- Low Carb, High Protein Breakfast Cups
- Healthy Cottage Cheese Spanakopita Muffins
- Baked Sheet Pan Omelette
Chicken Sausage English Muffins – High-Protein Grab-and-Go Breakfast
Ingredients
- 5 Italian chicken sausages
- 2 eggs
- 2 English muffins
- ½ red pepper
- 1 avocado
- salt, pepper
- fresh chives, finely chopped
- squeeze of lemon
Instructions
- Remove the chicken sausage meat from the casing. Use a fork to mash it in a bowl, then shape into 2 burger-sized patties.
- Heat a non-stick pan over medium heat. Cook the patties for 3–4 minutes per side or until golden brown and cooked through. Remove from the pan and set aside.
- In the same pan, crack in the eggs. Season with salt and pepper. Flip once the whites are set to briefly cook the other side, or leave sunny side up if preferred.
- In a small bowl, mash the avocado with a squeeze of lemon, salt, pepper, and the finely diced red pepper. Stir in chopped chives.
- Slice the English muffins (lightly toast if desired). Spread the avocado salsa on the base, add a chicken patty, top with the egg, and close with the top half of the muffin.
Video
Notes
- Macros per portion: 360 calories | 32g carbs | 13.8g fat | 25.4g protein
- Great for breakfast, lunch, or even a post-workout meal.
- You can cook extra patties and freeze them for quick future meals.
- Try my Egg and Avocado Toasted Wrap for another quick, high-protein breakfast idea.