Pinch of Nom’s low-calorie breakfast muffin recipe

This delicious sausage and egg English muffin recipe from Pinch of Nom makes an indulgent but low-calorie breakfast treat.

  • Total time

    15 minutes

  • Prep time

    5 minutes

  • Amount

    Serves four

  • Ingredients
    • Four wholemeal English muffins (sliced in half)
    • Low-calorie cooking spray
    • 4 small eggs
    • 4 lighter burger cheese slices
    • 400g 5%-fat pork mince
    • ¼ tsp dried parsley
    • ¼ tsp garlic granules
    • ¼ tsp dried sage
    • ½ tsp Worcestershire sauce or Henderson’s relish
    • Sea salt and freshly ground black pepper

Who needs the drive-through when you can make these delicious Sausage and Egg English Muffins at home? By using lean pork mince to create your own sausage patties you can indulge in this classic breakfast sandwich for far fewer calories and fat than the takeaway version, but still have the feeling of indulgence. Yes!

 

Mix the patty ingredients together in a bowl. Knead the mince for a smoother texture. Split the mix into eight equal-sized balls. Flatten each ball and shape into a patty until you have eight thin burgers a little wider than your muffins. (You could do this the night before and keep them chilled, separated by greaseproof paper, ready for frying in the morning.)

 

Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Cook the patties for 4 minutes on each side. When done, they will have coloured on the outside and be cooked through. Place the patties on a plate under some foil to keep warm. (At this point, if you want to keep the patties for another day, cool and freeze, remembering to defrost them thoroughly before frying them.)

 

Lightly toast the muffins in the toaster or under the grill. 

 

Spray the pan with some more low-calorie cooking spray and fry your eggs for 3 minutes over a medium heat with the lid on (use an egg ring or a 1-egg pan to give them a uniform shape, if you wish). When ready, the white will be opaque and the yolk will be slightly set on top. Cook for 1 minute longer if you like your yolks fully set. Season the eggs with salt and pepper. 

 

Assemble each muffin with two sausage patties, a slice of cheese and an egg, and serve.