High-Protein Breakfast Sandwich Recipe: 60+ Grams of Protein
Easy, meal-prep-friendly breakfast to help you reach your daily protein and fiber goals that supports muscle building.
As a personal trainer in Orlando, Florida, one of the biggest complaints I hear from clients is how difficult it can be to get enough protein into their diets. That is why I created this high-protein breakfast sandwich with 64 grams of protein per serving!
With just four base ingredients, this breakfast is simple to prepare, easy to meal prep, and perfect for busy mornings.
Macro Breakdown:
Calories = 479
Protein = 64g
Fat = 18g
Fiber = 25g
Carbs = 37g
Sugars = 5g
Meeting your daily protein goal does not have to be complicated. Making simple, high-protein meals like this can make it much easier to stay consistent.
If your goal is to build muscle, getting enough protein throughout the day is indispensable.
Protein is the only macronutrient that provides the building blocks your body uses to build new muscle tissue. Protein is broken down by your body into amino acids, which are used to repair and grow muscle tissue.
For optimal muscle growth, recommended protein consumption is 0.73–1.0 grams of per pound of body weight per day. For example, if your goal body weight is 150 pounds your target intake would be 110–150 grams of protein per day with a practical middle target being around 130 grams a day.
When you look at those numbers, it is easy to understand why some people feel overwhelmed trying to hit their daily protein target. That is where making smart ingredient and meal choices become quintessential to your nutrition journey.
Starting your day with a high-protein breakfast can help you make meaningful progress toward your daily protein goal while also providing a satisfying meal to keep you fueled throughout the morning.
Why You’ll Love This Recipe
Only four base ingredients
Easy to meal prep
Simple to reheat
Great for busy mornings or taking breakfast on the go
Helps make reaching your daily protein and fiber goals easier
This recipe makes 8 sandwiches and for added convenience you can easily shop all items through this Walmart grocery list.
Ingredients:
16 Large Eggs
Seasoning
2 tablespoons Thyme
2 tablespoons Sage
2 tablespoons Green onion
4 tablespoons cup Maple syrup
¼ cup Brown sugar
How to Make a High-Protein Breakfast Sandwich
Preheat your oven to 350°F.
In a large mixing bowl, combine the ground turkey, sage, thyme, brown sugar, and maple syrup.
Spread the seasoned ground turkey evenly onto an approximately 15 x 32-inch baking sheet and cover with aluminum foil.
In a separate large mixing bowl, combine the 16 eggs and green onion. Season with salt and pepper to taste.
Pour the egg mixture into a 15 x 32-inch baking dish.
Place both the turkey and egg dishes into the oven and bake for approximately 20 minutes, or until fully cooked.
Remove from the oven and allow the turkey and eggs to cool slightly. Cut each into eight equal portions.
To assemble one sandwich, place one portion of the turkey and one portion of the egg between two slices of protein bread. Add one slice of fat-free American cheese.
Serve immediately or store the prepared sandwiches in an airtight container for easy reheating throughout the week.
Macro Breakdown (Per Serving) Includes: 2 slices of bread, 1 slice of cheese, 1 turkey patty, 1 egg patty.
Calories = 479
Protein = 64g
Fat = 18g
Fiber = 25g
Carbs = 37g
Sugars = 5g
Pro Tips
For easy meal prep, store the leftover sandwiches in individual containers so you can quickly grab one when you need breakfast.
You can also customize the seasoning to your preference. Try adding paprika, garlic powder, black pepper, or other seasonings to the turkey mixture for additional flavor.
You do not need to eat the sandwich all at once. I always start with half the sandwich and will sometimes save the rest for when I’m hungry again. With this sandwich rich in many macro nutrients it gets you full fast!
Feel free to substitute any ingredients in this recipe that better match your taste and preferences (as long as the substitutions are within your nutrition goals).
Getting approximately one-third of your daily protein intake at the beginning of the day can make it easier to reach your overall protein goal. Small, consistent choices like preparing a high-protein breakfast can help make healthy eating more convenient and sustainable.
If you are struggling to reach your protein goals or do not know how to structure your nutrition around your fitness goals, working with a qualified personal trainer can help you develop a plan that fits your lifestyle.
