Easy Sausage Egg McMuffin (Whole30, LC, GF)

Although I have not been to a McDonald's in years, it doesn't mean that I don't yearn for some of their creations.  Big Macs and Egg McMuffins are 2 foods that I dearly miss since I starting my healthy eating journey.  Don't get me wrong, I don't miss the highly processed, chemically laden food they serve, but the combination of some of their flavors are tastes that I definitely miss!

As I was driving home from the gym this week, I saw a huge McDonald's billboard screaming "2 McMuffins for only $2"!  Although somewhat tempting, I decided instead to race home and come up with my own healthy version of the Egg McMuffin.

Here are the Criteria that had to be met:

• easy and healthy
• Whole30, low carb and gluten free
• make ahead and quick to reheat

Here are the criteria that needed to be eliminated:

• processed junk
• chemically laden
• artificial ingredients

Now that I had a game plan in place, I started thinking up ways to create a Whole30 approved English Muffin.  Since "breads" are not technically considered Whole30, I new that I needed to find a substitute for the English muffin.

Since I was trying to create an "Egg McMuffin", I thought that maybe the egg could be used as the "muffin".  I grabbed a couple of eggs and threw them in my Vitamix .  (I actually own a refurbished  Vitamix I bought years ago.  They still come with a 7 year warranty and are almost half the cost of a new one!) I turned on the Vitamix  and waited until the eggs turned a soft yellow color.  If you don't own a Vitamix or a high speed blender, feel free to use a hand held mixer.  I added a couple of spices and poured the eggs into my whoopie pie pan.  If you don't have one, you could try to pour the eggs on a rimmed baking sheet and cut them into squares once they have cooked.

After only 6 minutes, the egg "buns" were done!

Step 1 - Create "muffin"...DONE!

Step 2 - Create healthy sausage

This was an easy one for me.  I always have pre-made Whole30 sausage patties in my freezer.  They are sooooo easy to make.

Take 1 lb of sausage and add:

• 1 t salt.
• 1 ½ t fresh parsley.
• ½ t ground sage.
• ¼ t black pepper.
• 1 t fresh thyme.
• ¼ t crushed red pepper flakes, or more if you want it spicier.
• ¼ t coriander

After combining all the above ingredients, I press the sausage into my whoopie pie pan and freeze them.  Once frozen, I can pop them out of the tray and store them in the freezer.  You simply take out the required number of patties, place them in a pan and cook them until no longer pink.

Step 3 - Assemble McMuffin

Simply grab two egg "buns" and put 1 sausage patty between the two.  That's it!

Store them in the fridge or individually wrap them and put them in the freezer for an easy grab and go breakfast throughout the week!

And there you have it.  Easy, healthy, Whole30, reheatable Sausage Egg McMuffins!

Sausage Egg McMuffins (Whole30, LC, GF)

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Simple, easy and delicious.  Make these ahead of time and you have a quick and hearty breakfast sandwich.  Whole30 approved and zero carbs make these a must for every eating style!

• Total Time: 28 minutes
• Yield: 6 Breakfast Sandwiches 1x

Ingredients

Units USM Scale 1x2x3x

For the English Muffin:

• 6 eggs
• salt, pepper and any additional spices to taste.

For the Whole30 Sausage Patties:

• 1 lb ground pork
• 1 tsp salt.
• 1 ½ tsp fresh parsley.
• ½ tsp ground sage.
• ¼ tsp black pepper.
• 1 tsp fresh thyme.
• ¼ tsp crushed red pepper flakes, or more if you want it spicier.
• ¼ tsp coriander

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Instructions

1. Preheat oven to 375 degrees F
2. Crack 6 eggs (and any spices that you want) into a high speed blender.  Turn on high and blend until eggs turn a nice light yellow.  
3. Pour egg mixture into the whoopie pie pan or onto a greased rimmed baking sheet (9x13).
4. Place in heated oven for 6-8 minutes (do not overcook or they will end up rubbery)
5. While eggs are in oven, prepare breakfast sausage by combining ground pork with the salt, parsley, sage, pepper, thyme, crushed pepper flakes and coriander.  Form into small patties.  Place 6 pork patties aside and freeze the rest.
6. Heat a medium size skillet on medium heat.  Add pork patties and cook until no longer pink, turning as needed.
7. Once pork is cooked, remove from heat and place between egg "buns" and enjoy.

Notes

• These breakfast sandwhiches can be frozen and reheated as needed.  I like to pull one out the night before and quickly put in in the microwave for 30 seconds.
• feel free to add cheese if you are not following the Whole30.
• I like to add Trader Joe's Bagel seasoning to the egg mixture

• Author: Cat
• Prep Time: 10 minutes
• Cook Time: 18 minutes
• Category: Breakfast
• Cuisine: American, Whole30, LC, GF

Nutrition

• Serving Size: 1 sandwhich
• Calories: 156
• Fat: 12.3 g
• Protein: 10.3 g