Sausage & Egg Muffin

390 calories • 28g protein I like to make about 6 at a time, freeze, and get out when ready to eat.

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Step 1

1. Remove the sausage casing and flatten the meat into a round patty slightly wider than your muffin.

Step 2

2. Heat a non-stick frying pan over medium heat. Cook the patty for approximately 3–4 minutes on each side, until cooked through.

Step 3

3. Place the cheese over the patty during the final minute so it melts.

Step 4

4. In the same pan, fry the egg until the white is set and the yolk is cooked to your liking.

Step 5

5. Split and toast the English muffin.

Step 6

6. Spread the BBQ sauce onto the muffin, add the sausage patty, cheese and egg, then place the other half on top.