High-protein Maple Sausage Breakfast Sandwiches

These High-protein Maple Sausage Breakfast Sandwiches combine all the best flavors of your favorite breakfast into one simple, easy to prep recipe. You get the sweetness from the sausage, savory from the sun-dried tomatoes, and extra nutrients from the kale! These sandwiches are easy to store in the fridge for a week of meals, or freeze and thaw when needed. This recipe is part of my January 2026 Meal Prep Plan to help you start your year off right.

High-protein Maple Sausage Breakfast Sandwiches ingredient notes:

Ground Pork: I promise making the sausage patties yourself is easier than you think, and will have your kitchen smelling like your favorite diner in no time. The sweetness of the maple syrup brings together all the classics of a breakfast staple along with the savory pork. If you’re short on time, you can always swap for pre-made breakfast sausage patties.

Sun-dried Tomatoes: I love the rich, savory saltiness that sun-dried tomatoes bring to a dish, and these breakfast sandwiches are no exception. They elevate the meal to that next level and are balanced by the sweetness of the pork for that perfect bite. If you’re limiting salt intake, you can also rinse before adding.

Curly Kale: Kale is one of my favorite additions to any breakfast recipe for added fiber and antioxidants. Plus, if you have picky eaters at the table, egg sandwiches are great for sneaking in extra veggies! You can really use whatever vegetables you have on hand, like spinach or peppers.

Cheddar Cheese: While you can use any kind of cheese in this recipe, I prefer cheddar for a mild pairing with the savory sausage. However, for a more flavor packed bite, I recommend goat cheese, or feta to keep with the Mediterranean vibe with the sun-dried tomatoes!

Egg: Last, but certainly not least…eggs! Even if you’re not an egg person, I encourage you to give this recipe a try — I find that the veggies, meat, and bread balance out the mixture nicely. Just make sure the eggs do not over bake to avoid a rubbery texture when reheated, it’s okay if there’s a little bit of not-quite-set egg in the center when you remove it from the oven.

High-protein Maple Sausage Breakfast Sandwiches

Recipe by Jenn Lueke

4.7 from 28 votes

Servings

Adjust servings

+

–

6

servings

Prep time

30

minutes

Cook time

45

minutes

These High-protein Maple Sausage Breakfast Sandwiches combine all the best flavors of your favorite breakfast, into one simple, easy to prep recipe. You get the sweetness from the sausage, savory from the sun-dried tomatoes, and extra nutrients from the kale! These sandwiches are easy to store in the fridge for a week of meals, or freeze and thaw when needed. This recipe is part of my January 2026 Meal Prep Plan to help you start your year off right.

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Ingredients

• FOR THE SANDWICHES

• neutral oil spray

• 12 large eggs

• 1 1/2 cups unsweetened milk of choice

• 1 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

• 2 cups finely chopped curly kale, packed

• 1/2 cup roughly chopped sun-dried tomatoes

• 4 ounces cheddar cheese, sliced or shredded (optional)

• 6 sliced English muffins (gluten-free or regular)

• FOR THE SAUSAGE PATTIES

• 1 pound 90% lean ground pork

• 1 tablespoon pure maple syrup

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon ground sage

• 1/2 teaspoon smoked paprika

• neutral oil spray

Directions

• Preheat the oven to 325ºF. Grease a 9×13-inch baking dish with neutral oil spray and set aside.
• Make the egg mixture: Whisk the eggs, milk, garlic powder, onion powder, salt, and black pepper in a large bowl until evenly combined. Fold in the kale and sun-dried tomatoes. Transfer the egg mixture to the prepared baking dish and bake until a toothpick comes out clean, 40 to 45 minutes. Cool in the dish for 15 minutes, then slice into 6 even squares.
• Meanwhile, make the sausage: Add the ground pork, maple syrup, garlic powder, onion powder, ground sage, and paprika to a large mixing bowl. Use clean hands to mix well, evenly distributing the spices and maple syrup. Divide into 6 evenly-sized balls and press each one into a thin disc (as thin as you can get! they will shrink as they cook).
• Heat a large skillet over medium heat and spray with oil spray. Add the sausage patties, 3 at a time (2 batches) to prevent over-crowding. Cook until the patty reaches an internal temperature of 160ºF, is crisp and brown on the outside, about 4 minutes per side. Set aside on a paper towel-lined plate.
• Assemble the sandwiches: If eating right away, toast the english muffin. Place a sausage patty, egg square, and slice of cheddar between each english muffin. If prepping ahead, assemble the sandwich, un-toasted, and tightly wrap each sandwich in parchment or foil and refrigerate or freeze.

Notes

• Store it: Refrigerate, tightly wrapped, for up to 3 days or freeze for up to 3 months.
• Reheat it: From refrigerated, air fry or bake the breakfast sandwich on 350ºF until the muffin is lightly toasted and the egg is warm, 4 to 8 minutes. Alternatively, microwave for 1 to 2 minutes, but oven or air fryer is best. From frozen, microwave to defrost for about 1 minute, then follow the air fryer or oven instructions. You can also freeze the sausage and egg separately. Thaw and reheat as instructed. Assemble between a toasted english muffin.
• Since these are reheated before eating, try to not overcook the egg bake or you’ll end up with a less desirable texture, nothing a little cheese overtop can’t help fix but it’s best to err on the side of caution here since they’ll have a chance to cook a bit longer in the microwave. If your oven runs warm, start with 30 minutes in the oven and add more time in 2 to 3 minute increments.
• Eggs: Swap for an egg substitute like Just Eggs.
• Ground pork: Swap for ground chicken, or use veggie sausage. Save time by using pre-cooked breakfast sausage patties
• Cheese: Swap for dairy-free cheese or omit. You can also use your cheese of choice.
• Sun-dried tomatoes: Swap for bell pepper or roasted red pepper.

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