Stories

Back to School Sausage, Egg and Cheese Sandwiches

Healthy Eating

Do your kiddos like a savory breakfast like mine do? With school (or pre-school) right around the corner, I thought it would be a fun treat to have a special, but quick breakfast before things get too busy, and there is nothing more kid approved than the SAUSAGE, EGG and CHEESE SANDWICH.

It's important that we teach out kids healthy alternatives early on. So first, you will want to sub your typical pork sausage variety with chicken or turkey sausage. This will will lower the amount of saturated fat you and your littles eat. Then instead of white bread, grab some whole wheat english muffin, which increases fiber consumption. Hello, healthy digestion! Lastly, do not forget to grab the eggs and some sliced cheddar cheese. You may opt for egg whites to support a cholesterol friendlier breakfast, as well as a low fat cheese variety.

Okay, time to get cooking!

Ingredients:

4 small chicken or turkey breakfast sausage links, casings removed

1/4 c diced yellow onion

1/2 c medium red bell pepper, diced

1 garlic clove, minced

1/8 tsp kosher salt

Freshly ground black pepper

4 large eggs

1 Tbsp skim milk

4 whole wheat English muffins, split

4 slices cheddar cheese

Directions:

  • Preheat oven to 350°F. Spray an 8x8 baking dish with olive oil. 
  • Spray a medium skillet with olive oil over medium heat. Add the sausage and cook, breaking it up with a wooden spoon until cooked through 3-4 minutes. Transfer to a plate and set aside. 
  • In the skillet, add onion, bell pepper, garlic salt and black pepper to taste. Saute until softened, stirring often for about 3 minutes. Transfer to the same plate as the sausage and let cool for 5 minutes. 
  • In a large bowl, beat the eggs just until uniform. Add the milk, sausage, and veggies and mix to combine. Transfer the mixture to the prepared pan and bake until set, 18-20 minutes. 
  • Let the mixture cool in the pan for 5 minutes. Then slice into 4 equal squares. 
  • To serve now, toast english muffins and divide egg squares among the bottoms of the muffins, top each with cheese, and add muffin tops. 
  • To save for a later date, do not toast English Muffin before assembling sandwich. Tightly wrap each with plastic wrap or foil and store in refrigerator or freezer. Microwave 40 seconds from fridge or 2 minutes from frozen, or reheat in the toaster oven.

If the kids like this special pre-school breakfast sandwiches you can even make them for dinner one night or meal prep for easy grab-and-go mornings.

Want to learn more about healthy eating for you and your family? Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

– Keeley Mezzancello, RD, CHWC

Health Advisor & Registered Dietitian | Email Keeley

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