Fuelling your body properly in the morning sets the tone for the rest of the day. As an athlete, I need a breakfast that’s high in protein, packed with nutrients, and keeps me feeling energised. This Baked Egg & Chicken Breakfast Sandwich delivers all of that—lean chicken, baked eggs, and healthy fats from avocado—all in a convenient, meal-prep-friendly form.
What goes in my Baked Egg and Chicken Breakfast Sandwich
Eggs – High quality protein, essential for muscle repair and growth.
Spinach – Packed with vitamins A, C, and K
Red capsicum – High in vitamin C, promoting a healthy immune system and improving iron absorption.
Red onion – Rich in antioxidants
Chicken mince – Lean protein, essential for muscle growth and recovery.
Spices – Contains antioxidants
Avocado – High in healthy monounsaturated fats, which support heart health and satiety.
English muffins – Provides carbohydrates for quick energy
Why you’ll love this recipe
Protein-Packed – With chicken mince and eggs, this sandwich provides the high-quality protein needed for muscle repair and recovery.
Nutrient-Dense Vegetables – Spinach, capsicum, and red onion add fibre, vitamins, and minerals to aid recovery and overall health.
Easy Meal Prep – These sandwiches can be made ahead, stored in the fridge, and reheated for a quick, nutritious breakfast.
Tips
Customise Your Protein – Swap the chicken mince for turkey mince if you prefer a leaner option. If you’re vegetarian, try a black bean or tofu patty instead.
Boost the Carbs for Energy – For extra energy before training, use whole grain bagels or sourdough instead of English muffins.
Make It Even Faster – Cook everything in advance and assemble the sandwiches for grab-and-go meals. If freezing, wrap each sandwich individually in parchment paper and store in an airtight container.
Reheating Tips – Using an oven or air fryer, reheat at 160°C (320°F) for 5–7 minutes for the best texture.
Storage
Store assembled sandwiches in an airtight container in the fridge for up to 3 days.
For longer storage, wrap each sandwich in foil and freeze. Reheat in the oven or microwave before serving.
Macro breakdown (1 Breakfast Sandwich)
Calories: 430
Protein: 40g
Carbohydrates: 30g
Fats: 15g
These macros are approximate and can vary based on ingredient brands, portion sizes and substitutions.
Egg & Chicken Breakfast Sandwich
4
servings10
minutes20
minutesIngredients
- Baked Eggs:
6 large eggs
2 cups baby spinach leaves, chopped
1/4 cup red capsicum, finely diced
1/4 cup red onion, finely diced
3 tbsp milk of choice
Salt and pepper, to taste
1 tsp olive oil (for greasing)
- Chicken Patties:
500g chicken mince
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1 tsp olive oil
1 tbsp fresh parsley, finely chopped
1 tbsp olive oil (for cooking)
- To Serve:
1 ripe avocado, sliced
1-2 tbsp sriracha, or to taste
4 English muffins, halved and toasted
Directions
- Eggs:
- Preheat your oven to 180°C (350°F). Line a baking tray (approximately 20×20 cm) with parchment paper or lightly grease it with olive oil.
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined. Stir in the chopped spinach, capsicum, and red onion.
- Pour the egg mixture into the prepared tray, spreading it evenly. Press down any spinach leaves to ensure they are submerged in the mixture to prevent burning.
- Bake for 15-20 minutes or until the eggs are set and golden on top.
- Remove from the oven and let it cool slightly before cutting into portions.
- Chicken Patties:
- In a mixing bowl, combine the chicken mince, paprika, garlic powder, salt, pepper, and parsley. Mix well.
- Form the mixture into 4 evenly sized patties.
- Heat a non-stick pan over medium heat and add 1 tsp olive oil.
- Place the patties in the pan and flatten slightly using a spatula (tip: place a piece of baking paper between the spatula and patties to prevent sticking).
- Cook for 4-5 minutes on each side, or until fully cooked and golden brown.
- Assemble the Muffins:
- Spread avocado on one side of each toasted English muffin half. Drizzle with sriracha according to taste.
- Place a portion of the baked eggs on top, followed by a chicken patty.
- Top with the remaining muffin halves and serve warm.
