These high-protein turkey bacon breakfast sandwiches check every box for a weekday breakfast. They’re warm, savory, fillingm, and ready in about 10 minutes, all without feeling too heavy.

I love these because they’re delicious, high in protein and cheap! I paid over $12 for a breakfast sandwich in Seattle the other day, which is just sometimes necessary on the go, but knowing I can make this homemade version for around $3 each is a no brainer. Costs will vary depeding on where you like and the ingredients you choose, but overall it’s much better for your health and your budget to make breakfast sandwiches at home.

Each one starts with a toasted Dave’s Killer Bread English muffin, crispy Applegate turkey bacon, and an over-medium egg. Add a slice of cheddar for the classic version or cottage cheese if you want something lighter and extra creamy.

Either way, you’ll get about 28 grams of protein in one very satisfying breakfast sandwich.

Why You’ll Love This Recipe

• Each sandwich has about 28 grams of protein.
• It takes just 10 minutes from start to finish.
• The over-medium egg makes it feel like a fancy breakfast sandwich (though, cook it all the way through if you’re taking this one the go).
• You can use cheddar or cottage cheese depending on what sounds good. Or skip the cheese if you prefer.
• It’s easy to prep a few of the components ahead without committing to a full morning of meal prep. I make an entire package of turkey bacon and prep sandwiches in the mornings as I want them.

More Recipes: If warm, savory breakfasts are your thing, you might also love my 5-Ingredient Breakfast Burritos, 5-Minute Egg and Bagel Protein Sandwich, or these Healthy Meal Prep Breakfast Sandwiches.

Turkey Bacon Breakfast Sandwich Ingredients

You only need four main ingredients to make this high-protein turkey bacon breakfast sandwich:

• Dave’s Killer Bread English muffin: I use the Killer Classic English muffin. It has 6 grams of protein and a hearty texture that holds up well to the egg. Or, use any English muffins that work for you.
• Applegate turkey bacon: Two slices add smoky flavor and about 10 grams of protein without making the sandwich feel too heavy.
• One large egg: I like an over-medium egg here. The yolk stays a little jammy, but it’s set enough that the sandwich isn’t impossibly messy. I also add a dash of hot sauce to the yolk and mix it in for an eggy-sauce.
• Tillamook medium cheddar or cottage cheese: Use one slice of cheddar for a classic bacon, egg, and cheese situation. For a lighter option, spread ¼ cup of cottage cheese on the toasted muffin. Or add both for even more protein.
• Salt and black pepper: A small pinch of each is all you need.
• Healthy cooking spray: Use a light coating to keep the egg from sticking without adding much extra fat.

How to Make a High-Protein Turkey Bacon Breakfast Sandwich

This comes together quickly, so I like to cook the turkey bacon, toast the muffin, and heat the pan for the egg at the same time.

1. Cook the turkey bacon. Cook it according to the package directions until hot and lightly crisp. I cook mine at 400°F for 15-18 minutes.
2. Toast the English muffin. Split the muffin and toast it to your liking.
3. Cook the egg. Lightly coat a small skillet with cooking spray and heat it over medium. Crack in the egg, season with a little salt and pepper, and cover and cook until the white is almost completely set, about 2 to 4 minutes. Gently flip and cook for another 30 to 60 seconds for a more cooked yolk if you prefer to flip it. I like my yolk runny so I don’t flip. Add a dash of hot sauce to the yolk after it’s cooked if desired.
4. Add your cheese. If you’re using cheddar, place it over the egg during the final 30 seconds of cooking so it starts to melt. If you’re using cottage cheese, spread it over one half of the toasted English muffin.
5. Assemble the sandwich. Layer the egg and turkey bacon onto the muffin. Close it up and enjoy it while it’s warm.

If you want more help getting your egg exactly right, my guide to 12 Easy Ways to Cook Eggs walks you through over-easy, over-medium, scrambled, poached, and more.

Variations & Substitutions

• Add more protein: Add one or two egg whites to the whole egg. One extra egg white adds about 3½ grams of protein.
• Add greens: A small handful of baby spinach or arugula is an easy way to work in some greens.
• Make it spicy: Add hot sauce, chili crisp, or a few pickled jalapeños.
• Try another cheese: Pepper jack, Swiss, or Monterey Jack all melt well.
• Use another English muffin: I like the texture and protein in Dave’s Killer Bread, but your favorite whole-grain or gluten-free English muffin will work.
• Use a fully cooked egg: If you’re taking the sandwich on the go, cook the egg over-hard to keep things tidy.

For more easy ways to build a satisfying morning meal, see my full list of High-Protein Breakfast Ideas.

Storage & Meal Prep

• Get ahead for busy mornings: Cook a batch of turkey bacon and refrigerate it in an airtight container for up to 4 days. In the morning, toast the muffin and cook the egg fresh. The whole sandwich will still come together in about 5 minutes.
• For fully assembled meal-prep sandwiches, cook the yolk all the way through and use cheddar rather than cottage cheese. Let everything cool before assembling, then wrap each sandwich and refrigerate for up to 3 days or freeze up to 3 months. Reheat in a toaster oven for 3-5 minutes on the toast setting or at 350°F until warmed through, or microwave at 50% power in short intervals.
• Cottage Cheese vs Cheddar: The cottage cheese version is best assembled after reheating so the muffin doesn’t get soggy, so it’s not great for meal prep. Use cheddar for meal prep instead.

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FAQs

How much protein is in a turkey bacon breakfast sandwich?

This turkey bacon breakfast sandwich has about 28 grams of protein whether you use the Tillamook cheddar or ¼ cup of 4% cottage cheese. Exact nutrition will vary slightly based on the products you use.

Is cheddar or cottage cheese better?

Both versions have about the same amount of protein, so it really comes down to what you’re in the mood for. Cheddar is melty, savory, and classic. Cottage cheese makes the sandwich creamy while keeping the calories and fat lower.

The cheddar version has approximately 380 calories, 28 grams of protein, 28 grams of carbohydrates, and 18 grams of fat.

The cottage cheese version has approximately 325 calories, 28 grams of protein, 30 grams of carbohydrates, and 12 grams of fat.

Can I make these breakfast sandwiches ahead?

Yes. For the best texture, prep the turkey bacon ahead and cook the egg fresh. If you want to assemble the entire sandwich ahead, use a fully cooked egg and cheddar, then add any cottage cheese after reheating.

Can I freeze turkey bacon breakfast sandwiches?

You can, but use a fully cooked egg and cheddar for the best results. Let the ingredients cool completely, wrap the sandwiches individually, and freeze them for up to 3 months. Thaw overnight in the refrigerator before reheating. Add cottage cheese after the sandwich is warm.

What can I serve with a breakfast sandwich?

This sandwich is filling on its own, but fresh berries, sliced fruit, or a handful of greens make easy sides if you want a little more.