Baked Egg & Chicken Breakfast Sandwich - High Protein & Easy
Fuelling your body properly in the morning sets the tone for the rest of the day. As an athlete, I need a breakfast that’s high in protein, packed with nutrients, and keeps me feeling energised. This Baked Egg & Chicken Breakfast Sandwich delivers all of that—lean chicken, baked eggs, and healthy fats from avocado—all in a convenient, meal-prep-friendly form.
Serves
4
Prep time
10 minutes
Cooking time
20 minutes
Ingredients
Baked Eggs:
- 6 large eggs
- 2 cups baby spinach leaves, chopped
- 1/4 cup red capsicum, finely diced
- 1/4 cup red onion, finely diced
- 3 tbsp milk of choice
- Salt and pepper, to taste
- 1 tsp olive oil (for greasing)
Chicken Patties:
- 500g chicken mince
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp olive oil
- 1 tbsp fresh parsley, finely chopped
- 1 tbsp olive oil (for cooking)
To Serve:
- 1 ripe avocado, sliced
- 1-2 tbsp sriracha, or to taste
- 4 English muffins, halved and toasted
Directions
- Preheat your oven to 180°C (350°F). Line a baking tray (approximately 20x20 cm) with parchment paper or lightly grease it with olive oil.
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined. Stir in the chopped spinach, capsicum, and red onion.
- Pour the egg mixture into the prepared tray, spreading it evenly. Press down any spinach leaves to ensure they are submerged in the mixture to prevent burning.
- Bake for 15-20 minutes or until the eggs are set and golden on top.
- Remove from the oven and let it cool slightly before cutting into portions.
- In a mixing bowl, combine the chicken mince, paprika, garlic powder, salt, pepper, and parsley. Mix well.
- Form the mixture into 4 evenly sized patties.
- Heat a non-stick pan over medium heat and add 1 tsp olive oil.
- Place the patties in the pan and flatten slightly using a spatula (tip: place a piece of baking paper between the spatula and patties to prevent sticking).
- Cook for 4-5 minutes on each side, or until fully cooked and golden brown.
- Spread avocado on one side of each toasted English muffin half. Drizzle with sriracha according to taste.
- Place a portion of the baked eggs on top, followed by a chicken patty.
- Top with the remaining muffin halves and serve warm.
Ingredients
Baked Eggs:
- 6 large eggs
- 2 cups baby spinach leaves, chopped
- 1/4 cup red capsicum, finely diced
- 1/4 cup red onion, finely diced
- 3 tbsp milk of choice
- Salt and pepper, to taste
- 1 tsp olive oil (for greasing)
Chicken Patties:
- 500g chicken mince
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp olive oil
- 1 tbsp fresh parsley, finely chopped
- 1 tbsp olive oil (for cooking)
To Serve:
- 1 ripe avocado, sliced
- 1-2 tbsp sriracha, or to taste
- 4 English muffins, halved and toasted
Directions
- Preheat your oven to 180°C (350°F). Line a baking tray (approximately 20x20 cm) with parchment paper or lightly grease it with olive oil.
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined. Stir in the chopped spinach, capsicum, and red onion.
- Pour the egg mixture into the prepared tray, spreading it evenly. Press down any spinach leaves to ensure they are submerged in the mixture to prevent burning.
- Bake for 15-20 minutes or until the eggs are set and golden on top.
- Remove from the oven and let it cool slightly before cutting into portions.
- In a mixing bowl, combine the chicken mince, paprika, garlic powder, salt, pepper, and parsley. Mix well.
- Form the mixture into 4 evenly sized patties.
- Heat a non-stick pan over medium heat and add 1 tsp olive oil.
- Place the patties in the pan and flatten slightly using a spatula (tip: place a piece of baking paper between the spatula and patties to prevent sticking).
- Cook for 4-5 minutes on each side, or until fully cooked and golden brown.
- Spread avocado on one side of each toasted English muffin half. Drizzle with sriracha according to taste.
- Place a portion of the baked eggs on top, followed by a chicken patty.
- Top with the remaining muffin halves and serve warm.
Helpful Tips
Storage
Store assembled sandwiches in an airtight container in the fridge for up to 3 days.
For longer storage, wrap each sandwich in foil and freeze.
Substitutions
Swap the chicken mince for turkey mince if you prefer a leaner option. If you're vegetarian, try a black bean or tofu patty instead.
Serving Suggestions
Watch How to Make It
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High-protein meals