A healthy, homemade version of the fast food favourite. Adapted from this recipe.
- 6 medium sausages casings removed
- 1 medium courgette, grated and excess water squeezed out
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp fennel seeds, crushed
- salt & pepper
- 1 tbsp extra virgin olive oil or coconut oil
- 4 medium eggs
- 4 English muffins (sugar free or low sugar - I prefer to make my own to avoid ingredients I don't like, but check the labels if buying)*
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Preheat the oven to 180C/350F/gas 4.
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Mix the sausage meat with the courgette, onion powder, garlic powder and fennel seeds. Season with salt & pepper.
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Lightly grease 4 holes of a muffin tin and break an egg into each hole. Bake in the oven for 11 to 13 mins for runny yolks, or 14 to 15 mins for fully set yolks.
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Meanwhile, heat the oil in a frying pan over medium heat, and fry the patties until cooked through, about 3 to 4 mins per side. Set them aside on some kitchen paper to drain some of the fat away.
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While the eggs are finishing off cooking, slice and toast the muffins, then top one half of each muffin with a sausage patty and then an egg. Finish with the other half of the muffin.
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Serve hot immediately, or allow to cool fully then wrap in foil or cling film and refrigerate or freeze until you want to serve it (it will keep for up to 2 days in the fridge or 2 weeks in the freezer). If frozen, thaw completely. To serve, simply reheat in the oven or microwave until piping hot.
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Particularly good served with sugar free ketchup.
*to make your own sugar free wholegrain English muffins, see this recipe. I like to make a big batch and freeze them already halved, as they toast from frozen beautifully! You could use gluten free muffins if needed, just check labels to make sure they aren't rammed full of sugar.