36g protein per serving

High Protein Breakfast Sandwich

Name: High Protein Breakfast Sandwich
Prep time: 8 min
Cook time: 8 min
Total time: 16 min
Yield: 1 serving
Cuisine: American
Ingredients: 1 whole grain English muffin; 1 large egg; 3 ounces sliced turkey; 1 slice reduced-fat cheese; 1/2 cup baby spinach; 1 teaspoon Dijon mustard

Egg, turkey, cheese, and greens on an English muffin.

By the High Protein Breakfast editorial team · Updated June 16, 2026

36g protein430 cal35g carbs16g fat

Why this breakfast works

High Protein Breakfast Sandwich builds its protein from whole eggs and turkey. At 36g protein and 430 calories, about 33% of its energy comes from protein, and it comes together in roughly 16 minutes. High Protein Breakfast Sandwich balances real protein, familiar flavor, and a format you can actually repeat on a normal morning.

Ingredients

1 whole grain English muffin
1 large egg
3 ounces sliced turkey
1 slice reduced-fat cheese
1/2 cup baby spinach
1 teaspoon Dijon mustard

Instructions

Cook 1 large egg and warm 1 whole grain English muffin.
Layer sauce and greens against the bread first, then add 1 slice reduced-fat cheese, 1/2 cup baby spinach and 1 teaspoon Dijon mustard, so the base does not get soggy.
Fold, toast, or slice it so the breakfast holds together in hand.
Serve immediately, or wrap tightly in foil for a portable meal-prep option.

Practical notes

Recipe notes

Use the listed protein and calorie numbers to decide whether this should be a light breakfast or your main morning meal.
Best matched with: sandwiches.

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