Egg sandwich on English muffin, with sausage
Common food
Photo: Wikipedia
A hearty breakfast staple, this sandwich layers a savory sausage patty and a cooked egg between the soft, nooks-and-crannies texture of a toasted English muffin. It delivers a satisfying balance of savory, salty, and slightly sweet flavors with a protein-rich start to the day. Nutritionally, it's a dense package of protein and fats for sustained energy, though the refined carbs from the muffin are notable.
💚 Why it's loved
People adore it for the comforting, familiar combination of savory sausage, rich egg, and the unique, chewy texture of the English muffin that holds everything together. It's a versatile, customizable classic that feels like a satisfying, substantial treat any time of day.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To counteract this, opt for a lower-sodium turkey sausage, use only one egg or an egg-white patty, and load it with fresh spinach or tomato for fiber and volume.
Key benefits
- High in complete protein for muscle maintenance and satiety.
- Provides a quick and convenient source of energy.
- Contains essential B vitamins, especially B12, from the egg and sausage.
- Offers a good balance of macronutrients for a filling meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin, despite its name, was popularized in New York City in the late 19th century by a British immigrant, Samuel Bath Thomas, who called his creation 'nooks and crannies' to highlight its perfect pockets for butter and toppings.
Full nutrition (scales with serving)
| Water | 52.4 g |
| Energy | 264 kcal |
| Protein | 12.9 g |
| Total lipid (fat) | 16.5 g |
| Carbohydrate, by difference | 16.0 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 178 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 501 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 23.7 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.28 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 49.0 ug |
| Folic acid | 19.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 62.0 ug |
| Choline, total | 98.8 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 98.0 ug |
| Retinol | 97.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Fatty acids, total saturated | 6.2 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.47 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 150 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this a good post-workout meal?
Yes, it can be. The high protein from the egg and sausage aids muscle repair, while the carbohydrates from the muffin help replenish glycogen stores. For optimal recovery, consider adding a piece of fruit.
Can I make a healthier version at home?
Absolutely. Use a whole-wheat English muffin, lean turkey or plant-based sausage, and poach or scramble the egg with minimal oil. Add avocado or a slice of tomato for healthy fats and extra nutrients.
Why does the egg sometimes make the muffin soggy?
This happens when a very hot, freshly cooked egg is placed directly on the muffin, creating steam. To prevent it, let the egg cool for 30 seconds, or place a leaf of lettuce or a slice of cheese as a barrier between the egg and the bread.