Make this irresistible Smashed Breakfast Burger with crispy breakfast sausage, a cheesy egg, toasted English muffin, and spicy mayo. A satisfying high protein breakfast recipe with 29g of protein per serving. When busy mornings leave you choosing between a quick breakfast and a satisfying meal, the Smashed Breakfast Burger offers the best of both worlds. This hearty breakfast sandwich combines crispy breakfast sausage, a perfectly cooked egg, melted Cheddar cheese, a toasted English muffin, and a creamy spicy mayo for a bold and satisfying meal. The result is a restaurant-style breakfast that feels special enough for the weekend but can also become part of your regular breakfast rotation.
With approximately 29 grams of protein per serving, this Smashed Breakfast Burger is a filling option for anyone looking for more high protein foods at breakfast. Protein can help make a meal more satisfying, which is especially helpful when you have a long morning ahead. The combination of sausage, egg, and cheese creates a protein-rich foundation, while the English muffin provides carbohydrates for energy.
Whether you are looking for high protein breakfast ideas, easy weekend brunch recipes, or a comforting breakfast sandwich that can keep you full for hours, this recipe delivers big flavor in every bite. The smashed sausage technique also gives the burger crispy, browned edges and allows the sausage to become part of the sandwich in a fun and delicious way.
Why You’ll Love This Recipe
This Smashed Breakfast Burger is a satisfying combination of familiar breakfast ingredients presented in a more exciting way. The sausage is pressed directly with the English muffin, creating a thin, flavorful patty with plenty of crispy edges. Combined with a cheesy egg and spicy mayonnaise, every layer adds something delicious to the final sandwich.
Another reason to love this recipe is that it is incredibly versatile. You can adjust the level of heat in the sauce, change the type of cheese, use your favorite breakfast sausage, or add extra toppings to make it your own. It works beautifully as a weekend breakfast, brunch, or even a breakfast-for-dinner meal.
It is also a great choice for anyone exploring high protein recipes that do not feel boring or repetitive. Instead of another plain egg breakfast, this sandwich turns protein-rich ingredients into a hearty meal with plenty of texture and comfort-food appeal.
Health Benefits of This Recipe
One of the biggest benefits of this Smashed Breakfast Burger is its protein content. With approximately 29 grams of protein per serving, it can help contribute to your daily protein intake. Protein plays an important role in maintaining and building muscle and can also help promote feelings of fullness after meals. For people following a high protein diet, starting the day with a substantial protein source may make it easier to reach their nutrition goals.
Eggs are another valuable part of this breakfast. In addition to providing protein, they contain important nutrients and make the sandwich especially satisfying. Pairing eggs with sausage and cheese creates a breakfast with multiple protein sources rather than relying on just one ingredient.
The English muffin contributes carbohydrates, which can provide energy for an active morning. While this recipe is richer than many high protein low calorie recipes, it can still fit into a balanced eating pattern when enjoyed according to your individual calorie and nutrition needs. The key is to think about the entire meal and how it fits into your daily eating habits.
This recipe can also be customized to better suit your personal goals. Choosing a leaner breakfast sausage, reducing the amount of mayonnaise, or using a lighter cheese can change the overall nutrition profile while still preserving the satisfying flavors that make this breakfast burger so appealing.
What Makes This Recipe High Protein
The main protein sources in this Smashed Breakfast Burger are breakfast sausage, eggs, and Cheddar cheese. Each ingredient contributes protein, creating a more substantial breakfast than a sandwich made primarily with bread and spreads. Together, these ingredients provide approximately 29 grams of protein per serving based on the nutrition information provided.
Breakfast sausage creates the main burger-style component and gives the sandwich its savory flavor. The egg adds another layer of protein while also creating a classic breakfast combination with the sausage. Melted Cheddar cheese contributes additional protein and gives the sandwich a rich, creamy finish.
Because this recipe combines several high protein foods, it is a useful option for people looking for high protein breakfast recipes that are hearty and flavorful. It may be especially appealing after a workout, on a busy morning, or whenever you want a breakfast that feels more substantial than cereal or toast alone.
Although the Smashed Breakfast Burger contains 934 calories per serving, it is important to remember that high protein eating does not always mean eating extremely low-calorie foods. Different people have different energy needs, and this recipe may work particularly well for active individuals or anyone who needs a larger, more filling breakfast. Portion adjustments and ingredient swaps can also help customize the recipe for your own high protein diet.
Tips & Variations
For the best texture, make sure the skillet or cooking surface is properly heated before adding the sausage. A hot surface helps create the browned, crispy edges that make the smashed sausage especially delicious. Pressing the English muffin firmly onto the sausage also helps spread the meat evenly, creating a thin patty that fits the sandwich well.
The spicy mayonnaise can easily be adjusted to match your taste preferences. If you enjoy extra heat, add more hot sauce or use your favorite spicy condiment. For a milder breakfast sandwich, simply reduce the hot sauce or replace it with a little Dijon mustard, regular mayonnaise, or another creamy spread.
There are plenty of ways to customize this high protein breakfast. Try using turkey or chicken breakfast sausage for a different option, or experiment with different cheeses such as pepper jack, Swiss, mozzarella, or Monterey Jack. Adding sliced avocado, tomato, sautéed spinach, caramelized onions, or a few fresh greens can also bring additional flavor and texture.
If you want a lower-carb variation, replace the English muffin with a low-carb bread alternative or serve the sausage and egg combination as a breakfast bowl without the muffin. For a keto-inspired version, choose lower-carb ingredients and focus on the sausage, egg, cheese, and creamy sauce. You can also create a lighter version by selecting leaner sausage and reducing the amount of mayonnaise and cheese.
This recipe can even inspire a vegetarian-style alternative, although the original recipe itself contains meat. A plant-based breakfast patty or your preferred vegetarian sausage can be used in place of traditional breakfast sausage, while eggs and cheese can remain as additional protein sources if they fit your eating preferences.
How to Store & Meal Prep
If you have leftovers, store the components in an airtight container in the refrigerator. For the best quality, keeping the sausage, egg, and English muffin separate can help prevent the bread from becoming soggy. The spicy mayonnaise can also be stored separately until you are ready to enjoy the sandwich again.
The cooked sausage portions can work well for meal prep. Preparing them ahead of time can make breakfast faster on busy mornings because you only need to warm the sausage and prepare the remaining sandwich components. For the freshest result, eggs are often best prepared shortly before serving, but leftover cooked eggs can also be refrigerated and reheated gently.
For freezing, wrap cooled sausage patties individually or store them in a freezer-safe container. Freezing the entire assembled sandwich is possible, but the texture of the English muffin and egg may change slightly after thawing and reheating. For the best meal-prep experience, freezing the sausage separately and assembling the breakfast burger later is often the better choice.
When reheating, warm the sausage until heated through and toast the English muffin separately to restore some crispness. Reheat the egg gently to avoid making it tough or rubbery. Add the spicy mayo after reheating so the sandwich stays creamy and fresh. This approach can make your high protein breakfast much easier to enjoy during a busy week.
Common Mistakes to Avoid
One common mistake is using a skillet that is not hot enough. If the cooking surface has not heated properly, the sausage may not develop the crispy, browned edges that make this Smashed Breakfast Burger so delicious. Give the pan enough time to preheat so the sausage can cook evenly and develop plenty of flavor.
Another mistake is pressing the sausage unevenly. The goal is to spread the sausage so that it extends slightly beyond the English muffin and cooks into a thin, even layer. If the sausage remains too thick in some areas, it may cook unevenly and lose some of that signature smashed texture.
Overcooking the eggs is another easy way to affect the final sandwich. Eggs can become firm and rubbery when cooked for too long, so keeping an eye on them and cooking only until they reach your preferred doneness can make a noticeable difference. The melted cheese should complement the egg without requiring excessive cooking time.
It is also easy to add too much spicy mayonnaise. While the sauce brings excellent flavor, an overly thick layer can overwhelm the other ingredients and make the sandwich messy. Start with a moderate amount and add more if desired. Balancing the sausage, egg, cheese, muffin, and sauce helps every bite taste complete.
Finally, avoid assembling the sandwiches too far in advance if you want the best texture. The toasted English muffin is at its best when it is still warm and crisp. Preparing the components ahead of time is great for meal prep, but assembling them shortly before eating helps preserve the delicious contrast between the crispy sausage, soft egg, melted cheese, and toasted bread.
Smashed Breakfast Burger
6
servings5
minutes15
minutes300
kcal20
minutesIngredients
1/4 cup mayonnaise
2 teaspoons tabasco hot sauce, or to taste
1 pound breakfast sausage
6 English muffins, split in half
3 tablespoons butter, divided
6 large eggs, divided
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
3/4 cup shredded Cheddar cheese, divided
Instructions
- Stir mayonnaise and hot sauce together in a small bowl and set aside.
- Divide sausage into 6 portions. Heat a skillet over medium heat. Working one at a time, place a sausage portion down onto the hot surface (you can make several at a time if working with a larger griddle or flat top grill).
- Place the bottom half of an English muffin on top of the sausage. Press down on the muffin to smash the sausage down to extend slightly past the entire surface of the muffin. Cook undisturbed until browned, crisp around the edges, and cooked through, 5 to 6 minutes. Flip and move to the outer edge of the pan.
- Melt butter in the skillet. Crack eggs into the butter and season with salt and pepper. When whites are just beginning to set, flip eggs and top with cheese. Transfer egg to top of sausage patty. Place top half of muffin in skillet to toast.
- Remove from skillet; spread top English muffin half with mayonnaise mixture and place on top of the sandwich. Repeat with remaining sandwich ingredients.
Nutrition Facts ( per serving ):
| Nutrients | Amount |
|---|---|
| Calories | 934 |
| Fat | 61g |
| Carbohydrates | 66g |
| Protein | 29g |
The Smashed Breakfast Burger is a bold, hearty, and satisfying way to upgrade your usual breakfast routine. With crispy smashed sausage, a cheesy egg, toasted English muffin, and spicy mayo, it delivers layers of flavor in every bite. At approximately 29 grams of protein per serving, it is also a great option for anyone looking to include more high protein foods and high protein recipes in their meal plan.
Whether you enjoy it as a filling weekend breakfast, an indulgent brunch, or a breakfast-for-dinner favorite, this sandwich is easy to customize and packed with comforting flavor. Make it your own with different cheeses, leaner sausage, extra vegetables, or a milder sauce.
