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Low Carb Egg McMuffin
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Copycat Healthy Egg McMuffins Made with Egg Muffins

Start your day off with a healthier version of an American Classic! These Copycat Healthy Egg McMuffins are made with “egg buns” and homemade breakfast sausage.
Prep 30 minutes
Cook 30 minutes
Total 1 hour
Fat 22
Carbs 6
Protein 27
Yield 6


For the sausage

  • 1 pound ground chicken
  • 1 1/2 tablespoons dried fennel
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon salt
  • 2 tablespoons avocado oil
  • ½ medium white onion minced
  • 2 cloves garlic minced
  • 2 tablespoons fresh thyme minced

For the eggs

  • 12 large eggs
  • Salt to taste
  • Pepper to taste

For egg sandwich

  • 2 medium tomatoes sliced into rounds
  • 1 oz. arugula


  • Preheat oven to 400 degrees F and rub a baking sheet with avocado oil.
  • Place all ingredients for chicken sausage into a bowl. Mix well.
  • Divide meat mixture into six equal balls. Mold each ball into a patty (around ½ an inch thick) and place onto baking sheet.
  • Bake patties for 17-20 minutes, flipping at 10 minutes.
  • While patties are in the oven, prepare your egg patties by heating a small skillet over medium/high heat.
  • In a separate bowl, crack two eggs into a bowl and gently whisk.
  • Next, place two large mason jar tops (about 3.5 inches - we are using these as molds) into the skillet and pour egg mixture evenly into the two mason jar tops. Pour water on the outside of the mason jar tops (fill until the water reaches about halfway up the mason jar lids). Cover the skillet and let cook for 3-5 minutes.
  • Uncover, remove from heat, and remove egg from mason jar tops. This is one serving of egg, so repeat until you’ve made your desired amount of servings. Set eggs aside.
  • When sausage is done, place one sausage, one tomato slice, and a handful of arugula on top of one egg patty. Place other egg patty on the top of arugula. Enjoy!

Tips & Notes

  • Option to prepare all egg patties at the beginning of the week or the day of.
  • We recommend serving with sriracha or hot sauce.

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Nutrition Facts

Calories: 342kcal | Carbohydrates: 6g | Protein: 27g | Fat: 22g | Fiber: 1g | Sugar: 3g