Balanced Turkey Sausage Egg English Muffin
A satisfying breakfast sandwich with turkey sausage, egg, cheese, and an English muffin designed to support hormonal balance and steady energy.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
12 servings
Created together. Shared with you.
Made by Melissa + Lila
Melissa created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday nourishment
A simple win you can notice for yourself
A clear, satisfying meal can make feeding yourself well feel easier. Notice your energy, fullness and comfort afterward.
Track: energy + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Toast the whole wheat English muffin until…
- 01
Toast the whole wheat English muffin until…
Toast the whole wheat English muffin until golden.
Look for: golden
Tap card to mark done - 02
Heat a non-stick pan over medium heat…
Heat a non-stick pan over medium heat and add olive oil or spray.
Tap card to mark done - 03
Cook the turkey sausage patty until browned…
Cook the turkey sausage patty until browned and cooked through, about 4-5 minutes per side.
Look for: browned and cooked through
Tap card to mark done - 04
Cook the egg to your preference (fried…
In the same pan, cook the egg to your preference (fried or scrambled).
Tap card to mark done - 05
Place the cooked sausage patty on the…
Place the cooked sausage patty on the bottom half of the English muffin.
Tap card to mark done - 06
Add the cooked egg on top of…
Add the cooked egg on top of the sausage.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Place the slice of cheddar cheese over…
Place the slice of cheddar cheese over the egg and top with the other half of the muffin.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve warm
Serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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