Breakfast Burger
This Breakfast Burger delivers 28g protein and 400 calories per serving, making it a high-protein start to your training day. Quick-preps 6 servings on the stovetop, giving you grab-and-go breakfasts that fit a structured meal plan. Stack these through the week to hit morning protein targets without sacrificing breakfast variety.
Ingredients
- •Bacon
- •90/10 Ground Beef(454g)
- •Sausage, Pork, Breakfast(227g)
- •Maple syrup(15g)
- •Mustard, Whole Grain(15g)
- •Garlic(10g)
- •1 teaspoon kosher salt
- •½ teaspoon ground black pepper
- •Cheddar Cheese(170g)
- •Bread, Brioche Bun
- •Egg, Whole, Large
- •Arugula
- •Canola oil
- •Greek Yogurt (2%)(80g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Maple syrup(15g)
- •Sriracha sauce(15g)
Instructions
- 1Preheat your oven to 400 degrees F. Line a large, rimmed baking sheet with foil, then place an ovenproof baking rack on top. Arrange the bacon in a single layer on the baking rack, then bake until crisp, about 15 minutes depending upon the thickness of your bacon. Remove from the baking rack to a paper towel-lined plate and lightly pat dry.
- 2In a small bowl, stir together the sauce ingredients: mayo, maple syrup, and sriracha. Set aside.
- 3In a large bowl, lightly combine the ground beef, sausage, maple syrup, mustard, garlic, salt, and pepper just until combined. Shape into 6 patties that are about 4 1/2 in in diameter, being careful not to compact the meat.
- 4Heat a large skillet over medium-high heat. Once it's hot, add a little oil to the skillet to prevent sticking. Add the burger patties then cook on the first side for 3 minutes. Flip, and continue cooking on the second side until the meat reaches 165°F on an instant read thermometer, about 3-4 minutes more. In the last few minutes of cooking, add the cheese and allow to melt. Transfer to a plate and cover to keep warm.
- 5If desired, lightly toast the buns while the burgers cook.
- 6Fry the eggs over medium heat in the same skillet you used to cook the burgers, either sunny side up or over easy, cooking the yolks to your desired level of doneness (I like mine fairly runny).
- 7To assemble the burgers, top the bottom of each bun with a bit of the sauce, then add the arugula, burger patties, bacon, and fried egg. Place the second half of the bun on top. Enjoy immediately.
Nutrition — Per Serving
400
calories
28g
protein
28g
fat
- Carbohydrates
- 8g
- Saturated fat
- 12.1g
- Sodium
- 553 mg
- Dietary fiber
- 0.2g
6 servings per batch · ~167g each
Macro data sourced from USDA FoodData Central
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How much protein does Breakfast Burger have per serving?
Each serving delivers 28g of protein and 400 calories with 28g fat and 8g carbs. The protein-to-calorie ratio is moderate for a breakfast option, suitable for matching morning macros without excess carbs.
How long does Breakfast Burger take to prep?
This recipe is quick prep and yields 6 servings on the stovetop, making it efficient for batch-prepping breakfasts across multiple days. All six portions cook in a single session with minimal active time per serving.
Is Breakfast Burger good for fat loss?
At 400 calories and 28g protein per serving with only 8g carbs, this recipe fits fat loss phases where you need satiating breakfast options without carbohydrate spikes. The fat content (28g) supports hormone production and satiety on a caloric deficit.
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