I Made High Protein Egg Mcmuffins To Store In The Freezer

today I will show you how to make Sausage Egg McMuffins that you can store in the freezer and each contains 35 g of protein first up let's make the eggs for every McMuffin you will need to prepare one whole egg for this recipe I'm going to meal prep eight in total so take out eight large whole eggs now you will need a big blender or a food processor for this cracking all of the eggs my blender has a 750 ml capacity which is big enough for 8X if you have a smaller one you might need to blend 4X twice so please check this before start a recipe to add a bit more protein adding cottage cheese this is a ridiculous protein sauce with over 13 g of protein and only 60 calories add 200 g of cottage cheese to the blender which is 25 G of cheese per egg next add one of my absolute favorite ingredients in it's Scot Jang this is a spicy chili paste and will add a ton of flavor to the eggs 40 G or 5 G per eggs goes into the bowl and lastly add freshly ground black pepper no salt is needed here as the gotu Jang already has salt in it blend this on high for about 30 seconds until it becomes a frothy consistency so I like to use these me prep containers for this they are the perfect size to bake for XS in however you could also use a bigger baking sheet keep in mind that if you use a bigger sheet the EG will spread over a larger area and do be larger but also flatter take two me propop containers and distribute the EG equally into both this now goes into a preheated oven at 200° celsus of 400 f for 17 to 20 minutes in the meantime you can prepare the sausage you will need 75 G of ground meat per serving so in my case 600 G for eight servings in total you can either use turkey or also EXT ground beef they both have similar macros and taste good in this recipe add the strong pinch of salt 2 tasps of garlic powder 2 tasps of onion powder and 2 tasps of paprika mix the meat and incorporate all of the seasoning and then place the bowl on a scale now you need to take out 75 GRS at a time and roll the meat into a bowl this is a similar technique to making smashed burgers and is also the easiest way to do this after forming eight meat dots take out English muffins or as they called in Germany American Toasties the ones I'm using weigh 50 g each and have 120 calories not bad for bad macros and they also taste quite good they only need 2 minutes in the toaster oven but what I like to do is to open eight muffins and place them with the inide up on a baking sheet at this stage the eggs should be ready so take them out of the oven and now I will simply add the baking sheet with the muffins at the very top of the oven and bake them under the BR boiler for 2 minutes just so they get some nice golden brown color this will add some Crunch and also additional flavor then remove them from the sheet and our optionally you could add 10 G of light mayonnaise as the base on every muffin light mayonnaise is about a third of the calories of regular mayo and tastes good here but you don't need to use it in fact I won't so with a spatula release the eggs from the edges now cut the egg mixture into four equal siiz rectangles and then place them on top of the muffins next you need to add cheese here I have eight slices of American cheese each one has about 50 calories top every egg with one slice before cooking the meat for this prepare a big pan place the meat on your left and four of the muffins to your right add a bit of oil to the pan on medium heat and place a meatball in press it gently flat you don't need to make super flat smashed Burgers here just press them to a ctim or half an inch thick make four patties and let them sit in the pan for 2 minutes then flip the meat and I like to close the lid so the meat gets cooked through a bit faster for about 2 minutes remove the meat from the pan and add them on top of the muffins do this with all four patties and repeat with the other four let them cool down for about 10 minutes and to store them place four into a Ziploc bag with a little space between each other and store them like that in the freezer or in the fridge if you plan to eat them in the next couple of days if you want to eat one take it out of the freezer place it on a plate and then microwave at medium to medium low heat for 5 minutes so it can defrost properly and doesn't burn with still frozen eggs inside each of these muffins come in at 390 calories with 35 g of protein if you like this recipe you need to check out my cookbook with over 200 low calorie high protein recipes that will help you lose weight and keep it off for the rest of your life buy it once and get every recipe update for free the link is in the description

Channel: Felu - Fit by cooking

Views: 379,062

Keywords: egg mcmuffins, egg muffins, sausage mcmuffins, egg & sausage mcmuffins, homemade mcmuffins, homemade egg mcmuffins, high protein breakfast, egg recipes, high protein egg breakfast, high protein egg recipes, low calorie breakfast, low calorie meals, freezer meals, meal prep recipes, meal prep breakfast, meal prep recipes to lose weight, felu fit, felu

Id: Qt66HAlva2A

Length: 4min 17sec (257 seconds)

Published: Thu Mar 21 2024