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Sausage and Egg English Breakfast Muffin

Build a week’s worth of these sandwiches for a delicious, on-the-go breakfast! Just zap in the microwave and stuff with a handful of veggies before you head out the door. Dark, leafy greens give you a shot of folic acid while avocado nourishes the body with healthy monounsaturated fats. Wrap them individually and warm in the microwave before serving.

Makes 1 serving. Total preparation time: 5 minutes.


1. Split muffins and spread pesto on one muffin half, then sprinkle hot sauce on the other half.

2. Lay veggie sausage and egg white patty on one half, sprinkle with rice cheese and top with other half of muffin. Make several and put in freezer-safe plastic sandwich bags. Can refrigerate for up to five days, or freeze for up to three months.

3. Before eating, cook in microwave for 1-2 minutes or toast in oven for 10 minutes at 375 degrees. Add greens, tomato and avocado.

Per serving: 317 calories, 5g total fat, 1g saturated
fat, 0mg cholesterol, 711mg sodium, 563mg potassium, 42g total carbohydrate, 9g dietary fiber, 26g protein.


1 sprouted grain English muffin, split

1⁄2 tablespoon Walnut Pesto or store-bought pesto
1⁄2 teaspoon favorite hot sauce
1 egg white patty
1 veggie sausage patty
1⁄2 tablespoon shredded non-dairy rice cheese
1 handful baby greens, spinach, arugula, or kale
Sliced tomato
Sliced avocado

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy organic pre-made frozen vegetarian breakfast sandwiches. Add fresh spinach, sliced tomatoes, avocado and hot sauce.