April 10, 2025

Healthy Egg McMuffin

Name: Healthy Egg McMuffin
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 7 large eggs; 1/3 cup low-fat cottage cheese; 1/2 tsp kosher salt; 1/2 tsp ground black pepper; 6 Canadian bacon slices; 6 slices cheddar cheese; 6 whole grain English muffins; butter

This homemade Healthy Egg McMuffin recipe is a great way to enjoy a fast food favorite with a nutritious twist. We use swaps like whole grain English muffins, lean Canadian bacon, and cottage cheese to boost the protein. These are quick and easy to make, perfect for meal prep, and freezer friendly.

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Table Of Contents

Why You’ll Love Healthy Egg McMuffin’s

Meal-prep friendly
High protein
Low-calorie
Delicious and satisfying
Easy to customize
Kid approved
Portable
Budget friendly

If you’re like me and need breakfast to function in the mornings, welcome friend.

Is there anything worse when you don’t have options for a substantial meal to help get you going at the start of your day, consequently tempting you to either not eat, or make a stop through the drive-thru?

Having make-ahead items like these Healthy Egg McMuffin’s for those busy mornings, or when my pantry is low on inventory, is a life saver! And there are so many reason why I love these McMuffin’s, as you can see I listed several above–easy, delicious, high protein, freezer friendly, portable, ect.

Now, I have had my fair share of McDonald’s Egg McMuffin’s. They’re delicious and convenient, but when you can make them at home with ingredients and hands you trust, there is a better way.

These egg sandwiches literally have everything needed to stay satisfied so we can stay productive at the better part of our day. With 25 grams of protein per sandwich, healthy fats, and whole grains, these little hand-held sammies will do the trick. You’ll appreciate waking up to a ready-made-meal that’s equally delicious and healthy.

Try my easy, meal-prep friendly Mini Italian Egg Bites or Breakfast Burritos for more simple make-ahead meals.

Key Ingredients

ingredients for healthy egg Mcmuffin's. Eggs, Canadian bacon, whole grain English muffins, cottage cheese, cheddar cheese, butter, salt and pepper.

Eggs- You’ll want to use 7 large eggs for this recipe.
Cottage cheese– This adds a boost of protein without knowing the cottage cheese is present. It also helps keep the eggs moist and fluffy. You’ll want to use a low-fat brand.
Salt and pepper
English muffins– Here we use whole grain English muffins for added nutrition.
Butter– Just a small amount helps keep the English muffins tender and offers flavor.
Canadian bacon– For the best quality use uncured Canadian bacon which is seasoned with natural flavors like celery salt or juice and other seasonings.
Cheddar cheese– Cheese is a great way to add protein and flavor. I like to use the pre-sliced cheddar cheese from the grocery store.

Substitutions

Meat– Swap out the Canadian bacon for turkey bacon, turkey sausage, or a vegetarian breakfast meat.
Add veggies- Boost the nutrition by adding veggies like, bell peppers, spinach, mushrooms, and onions. You’ll want to sauté the veggies first to soften them slightly, then add them over the top of the beaten eggs once they are set in the sheet pan.
Bread- Swap out English muffins for bagels or sandwich thins.
Cottage cheese- You can swap the cottage cheese for milk. You’ll want to use 1/4 cup milk in place of the 1/3 cup cottage cheese.

Highlighted Tip

Use a blender to mix the eggs and cottage cheese. Blending the eggs and cottage cheese will give the eggs great texture and combine the two ingredients more efficiently.

Step By Step Directions

See full instructions in recipe card below

Step One. Use a blender to blend together the eggs and cottage cheese until smooth. Season with salt and pepper and pour into a quarter sheet pan sprayed with cooking spray and lined with parchment paper.

You’ll also want to place your Canadian bacon on a separate sheet pan. Place both the eggs and Canadian bacon in the oven set at 350℉ and bake both for 15 minutes or until eggs are set in the middle.

eggs, cottage cheese, salt and pepper blended in a blender.

Canadian bacon slices on a sheet pan lined with parchment paper

Egg and cottage cheese mixture poured in a sheet pan lined with parchment paper.

Step Two. When eggs are set remove both the eggs and Canadian bacon from the oven and allow eggs to set for 5-minutes. Use a round cookie cutter or other item that is similar size to the English muffins and make 6 round shaped egg slices.

Step Three. Meanwhile, prepare English muffins by halving and spreading each half with a light layer of butter. Turn the oven heat to broil and place the muffins on a large sheet pan under the broiler for 2-3 minutes, just until they start to brown.

Toasted English muffin halves that have been buttered.

Step Four. Assemble Egg McMuffin’s by placing one egg round on one half of the English muffin, followed by Canadian bacon, and cheddar cheese slice. Place the other muffin half on top.

Egg McMuffin's layered with one egg round, Canadian bacon, and cheddar cheese slice.

Enjoy Right Away

Heat oven to 325℉ and place one or more egg sandwiches on a sheet pan lined with parchment paper. Heat until cheese is melted. You can also put these in a toaster oven or air fryer.

To Enjoy From The Refrigerator

Unwrap the egg sandwich and place in a paper towel. Heat in the microwave on high for 1-minute, or place in the oven, toaster oven, or air fryer to heat through. Make sure the heat isn’t too high.

From The Freezer

For best results, place egg sandwich in the refrigerator over-night to thaw and heat according to the refrigerator heating suggestions. To heat from frozen, remove wax paper if using and wrap tightly in foil. If using parchment paper, you can leave as is. Place in the oven at 350℉ for 15-20 minutes or until completely heated through.

Tips

Don’t over-cook the eggs. Bake the eggs just until set in the center. Over-cooking them will result in a rubbery texture.
Coat your egg pan with cooking spray and parchment paper. You’ll want to use both non-stick cooking spray and a layer of parchment paper to ensure your eggs don’t stick to the pan.
Use a blender to mix the eggs and cottage cheese. Blending the eggs and cottage cheese will give the eggs great texture and combine the two more efficiently.

Common Questions

How do I store refrigerated egg McMuffin’s?

Wrap each sandwich tightly in plastic wrap and place in a resealable bag or container with a tight fitted lid. These will keep 3-4 days.

What is the best way to store egg McMuffin’s in the freezer?

Make sure egg sandwiches are completely cooled after assembling before wrapping tightly in parchment paper or wax paper. Wrap in a layer of foil and place sandwiches in a freezer safe resealable bag or container with a tight fitted lid. Freeze for up to 1-month.

Other Breakfast Ideas To Enjoy