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Turkey Sausage & Egg Breakfast Sandwich

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Servings: 4 servings
Ingredients Method

Ingredients
  

  • Whole-grain English muffins 4, split and lightly toasted
  • Lean turkey sausage 12–16 oz, formed into 4 patties, or pre-formed patties
  • Eggs 4 large (or 6 eggs if making a baked egg slab for meal prep)
  • Bell pepper 1 small, finely diced (any color)
  • Red onion 1/4 cup, finely diced
  • Baby spinach 1 cup, roughly chopped
  • Low-fat cheese 4 slices (sharp cheddar, provolone, or Swiss), optional but highly recommended
  • Olive oil or avocado oil 1–2 teaspoons for sautéing
  • Salt & black pepper – to taste
  • Smoked paprika 1/2 teaspoon (adds depth)
  • Garlic powder 1/4 teaspoon
  • Optional add-ons hot sauce, Dijon mustard, avocado slices, or a light spread of Greek yogurt

Method
 

  1. Dice the bell pepper and onion finely; chop the spinach. Keep them small so they fold into the egg without bulking up the sandwich too much.
  2. Heat a skillet over medium. Add the turkey patties and cook 3–4 minutes per side until browned and cooked through (165°F internal). Set aside on a plate; tent loosely with foil.
  3. Split and toast the whole-grain English muffins to your preferred level. A light toast prevents sogginess later.
  4. In the same pan, add 1 teaspoon oil, then the onion and pepper. Cook 3–4 minutes until softened. Stir in spinach until wilted (about 30–60 seconds). Season with salt, pepper, smoked paprika, and garlic powder.
  5. Beat 4 eggs with a pinch of salt and pepper. Pour into the skillet with the veggies, stirring gently for soft, foldable curds. Cook until just set; don't over-dry. Divide into 4 equal portions.
  6. Baked egg slab for meal prep: Whisk 6 eggs with 1/4 teaspoon salt and 1/8 teaspoon pepper. Mix in sautéed veggies. Pour into a greased 8×8 pan and bake at 350°F for 12–14 minutes until just set. Cut into 4 squares.
  7. Layer muffin bottom, turkey sausage patty, egg portion, and cheese slice. Add hot sauce or mustard if you're into flavor that pops. Cap with the muffin top.
  8. Return assembled sandwiches to the warm skillet with a lid for 1–2 minutes to melt cheese. Alternatively, wrap in foil and warm in a 300°F oven for 5 minutes.
  9. Eat immediately or wrap for on-the-go. Warning: napkin recommended; happiness guaranteed.