I call them Egg McEricas!
Recipe (makes one sandwich):
You will need:
- Whole wheat or multigrain English muffins (I use Thomas’ Multi-Grain English Muffins)
- 1 egg, and a small ramekin to bake it in
- non-stick cooking spray
- 1 Morningstar Farms veggie sausage patty (I usually use one and a half, since the patties are slightly smaller than the muffins)
- 1 slice American cheese
- 1 Tbsp. light margarine
- 1-2 Tbsp. real maple syrup (optional)
- salt and pepper
How to do it:
- Preheat oven to 350 degrees Fahrenheit. Spray the ramekin with cooking spray. Crack the egg into the ramekin, being careful not to break the yolk. Sprinkle salt and pepper on top of the egg. Place the ramekin on a Pyrex dish or baking sheet lined with foil to make the ramekin easier to get in and out of the oven, and to catch any possible spills. Bake the egg in the ramekin until the whites are cooked but the yolk is still slightly jiggly, or to your liking.
- While the egg is baking, cook the veggie sausage patty according to the package directions. I usually bake them in the oven on a foil-lined baking sheet at the same time the egg is cooking.
- When the egg and veggie sausage are ready, remove from the oven. Slice an English muffin and toast the slices lightly in the toaster, toaster oven, or oven. Spread the margarine on the toasted English muffin slices. Place the sausage patty on the bottom slice of the muffin. If you prefer, you can add a drizzle of maple syrup over the veggie sausage. To remove the egg from the ramekin, first run a knife around the edge of the ramekin, then carefully lift the egg out with a fork. Place the egg on top of the sausage. Place the slice of American cheese on top of the egg. Top with the top half of the English muffin.
- Enjoy your homemade vegetarian sausage, egg, and cheese muffin!
Using the ramekin makes a perfectly round egg.
These are so incredibly easy to make, and they taste virtually identical to what you can buy at McDonald’s. However, because of a few changes I’ve made, these little sandwiches are a lot healthier! According to the McDonald’s website, a Sausage McMuffin with Egg has 450 calories, 27g of fat, and 10g of saturated fat. I am not sure whether this information includes cheese… since it is not listed as “Sausage, Egg, and Cheese McMuffin,” I would guess that it probably does not include cheese. A Sausage, Egg and Cheese McErica has about 405 calories, 19.5g of fat, and 6g of saturated fat. In addition, the Egg McErica has 9.5g of fiber – over 30% of recommended daily value – whereas the Sausage McMuffin with Egg only has 2g of fiber, only about 8% of the daily value. And if you’re a vegetarian, this is a great way to satisfy a McDonald’s breakfast craving.
I really like the Sausage, Egg, and Cheese McGriddles from McDonald’s. Who wouldn’t? It’s like a McMuffin, but instead of the English muffin… maple-flavored pancakes. The Sausage, Egg, and Cheese McGriddles has 560 calories, 32g of fat, and 12g of saturated fat, according to the McDonald’s website. To satisfy the McGriddles craving, I like to drizzle a little real maple syrup over the veggie sausage patties – delicious! This adds a couple of extra calories, but since the flavor of real maple syrup is strong, you don’t need to add a lot – 100 calories’ worth gives you a ton of maple-y goodness. This doesn’t add any additional fat, so the Sausage, Egg, and Cheese with McErica with Syrup is by far a better choice than the McGriddles.
As far as cost goes… I’m not sure exactly how much a Sausage, Egg, and Cheese McMuffin costs. I would guess around $2.50. This is about how much a Sausage, Egg, and Cheese McErica costs to make. Of course, you save gas money by not having to drive to a McDonald’s, and at home you can drink your own coffee or orange juice, which will be much cheaper than what McDonald’s offers.