Delicious Chicken Breakfast Sandwich Recipe ~ McMuffins made High Protein High Fiber
You’re going to want to try this Chicken Breakfast Sandwich RecipeIf you’re heading to McDonald’s for breakfast, chances are you’re ordering a Breakfast McMuffin, this homemade version gives you all the comforting flavors you love but with lean chicken, extra fibre and plenty of protein to keep you feeling full for hours. They’re perfect for meal prep and make an easy grab-and-go breakfast during a busy week
This is the first recipe in our new series: 4 Week High Protein High Fiber Meal Plan!
These are simple to make recipes that will help you have a healthy diet with modest effort.
There’s a story behind why we’re building this. Our kids are getting their first real apartment together with a friend. The three of them are interested in eating well and learning to cook. This is when having an experienced Nutritionist mother comes in handy! We’re building them a custom 4 week meal plan to help them reach their goals. When complete we’ll have a printable cookbook for them – and you!
About our High Protein High Fiber Meal Plan:
- It will have 32 recipes to cover four weeks:
- 2 make-ahead breakfasts
- 3 Main meals
- 3 healthier snacks
- Each recipe will be simple to make – college kids need this – but really, who doesn’t?
- The recipes will have prep time of 15 minutes or less. (Cook times may be a bit longer – but will be passive oven baking time vs. standing at the stove.)
- The recipes will focus on healthy ingredients with a view to the satiety and muscle preserving benefits of higher protein ingredients.
- AND a focus on the nutrients and fiber that plants are essential for.
We can report that this Chicken Breakfast Sandwich Recipe is a hit as it has already been made by college kids! They opted to make it for dinner, when they had more time to work through new cooking skills, and then had leftover sandwiches to eat the next day/take for lunch. The LOVED it! And from a parents POV, we’re pretty stoked that they are already eating better, learning new kitchen skills AND saving money. It’s a triple win💕!
Make ahead and Storage Tips
- Store cooked patties in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- Assemble fresh or wrap completed muffins individually and freeze.
- Reheat until piping hot before serving.
Chicken Breakfast Sandwich Recipe ~ McMuffins made High Protein High Fiber
Makes: 4 sandwiches
Per Serving:
• Protein: ~42g
• Fibre: ~6g
Ingredients
Chicken Patties
- 1 lb ground chicken (approx. 500g)
- 1½ medium carrots, finely grated
- 1 egg
- 2 Tbsp breadcrumbs
- 1 Tbsp ground flaxseed
- ½ tsp fennel seeds, lightly crushed
- 1 tsp dried sage
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- ¼ tsp dried thyme
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tsp honey
Herbed Cottage Cheese Spread
- 7 oz cottage cheese (200g)
- 1 green onion, finely sliced
- 1 Tbsp chives, chopped
- ½ tsp lemon zest
- Pinch of salt
- Pinch of black pepper
To Assemble
- 4 wholegrain high-fiber English muffins
- 4 slices cheddar or Gouda cheese
- Butter or olive oil for cooking
Method
Mix until well combined.
2. Divide the mixture into four equal portions and shape into patties slightly larger than the English muffins, as they will shrink slightly during cooking.
Set aside.
5. Toast the English muffins until lightly golden.
Chicken Breakfast Sandwich Recipe
If you’re heading to McDonald’s for breakfast, chances are you’re ordering a Breakfast McMuffin! This homemade version gives you all the comforting flavors you love but with lean chicken, extra fibre and plenty of protein to keep you feeling full for hours. They’re perfect for meal prep and make an easy grab-and-go breakfast during a busy week
Ingredients
Chicken Patties
- 1 lb ground chicken (500g)
- 1½ medium carrots, finely grated
- 1 egg
- 2 Tbsp breadcrumbs
- 1 Tbsp ground flaxseed
- ½ tsp fennel seeds, lightly crushed
- 1 tsp dried sage
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- ¼ tsp dried thyme
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tsp honey
Herbed Cottage Cheese Spread
- 7 oz cottage cheese (200g)
- 1 green onion, finely sliced
- 1 Tbsp chives, chopped
- ½ tsp lemon zest
- Pinch of salt
- Pinch of black pepper
To Assemble:
- 4 wholegrain high-fiber English muffins
- 4 slices cheddar or Gouda cheese
- Butter or olive oil for cooking
Instructions
1. In a large bowl, combine the ground chicken, grated carrot, egg, oat flour, ground flaxseed, fennel seeds, sage, garlic powder, onion powder, smoked paprika, thyme, salt, pepper and maple syrup (if using). Mix until well combined.
2. Divide the mixture into four equal portions and shape into patties slightly larger than the English muffins, as they will shrink slightly during cooking.
3. Heat a lightly greased frying pan over medium heat and cook the patties for 4–5 minutes per side, or until golden and cooked through. Set aside.
4. In a small bowl, mix together the cottage cheese, green onion, chives (or parsley), lemon zest, salt and black pepper. Blend briefly if you prefer a smoother spread.
5. Toast the English muffins until lightly golden.
6. Spread the cottage cheese mixture over the base of each muffin. Top with a chicken patty, a slice of cheese and the muffin lid.
Notes
Storage
Store cooked patties in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Assemble fresh or wrap completed muffins individually and freeze. Reheat until piping hot before serving.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 581Total Fat: 23gSaturated Fat: 10gUnsaturated Fat: 13gCholesterol: 134mgSodium: 1390mgCarbohydrates: 52gFiber: 6gSugar: 12gProtein: 42g
We’ve got more Breakfast recipes here:
- Spinach Ricotta Cheese Quiche made EASY with Puff Pastry
- 25+ Easy Make Ahead Christmas Breakfast Ideas ~ Sweet and Savory!
- Simple yet Decadent Pumpkin Cream Cheese French Toast Casserole ~ with Chocolate!
- Overnight Caramel Apple French Toast Bake – with Halfway Homemade Hacks!
- Personal Microwave Mug Muffin ~ a delicious & easy blueberry muffin in a jiffy
- Quick and Easy Crustless Quiche Recipe for Mother’s Day (or any day!)
More of our High Protein High Fiber Meal Ideas:
Robin Hicken is a Home Design and DIY Creator with over 30 years of experience, a Nutritionist and former Registered Dietitian.
I have been trying hard to get more protein in my meals and this looks like the perfect recipe for that! Thank you! I will definitely be trying this!