Reuben Breakfast Sandwich on Pumpernickel English Muffins
This Reuben Breakfast Sandwich delivers 6g protein and 250 calories per serving — a lighter breakfast option for morning training sessions. Preps 12 servings with quick stovetop work, letting you grab consistent breakfast without daily cooking. Pairs well with additional protein sources to meet your morning macros before hitting the gym.
Ingredients
- •Egg, Whole, Large(100g)
- •Unsalted Butter(15g)
- •Pastrami, Beef, Sliced
- •Sauerkraut, Canned, Drained(120g)
- •Mayonnaise, Regular(60g)
- •Ketchup(30g)
- •Horseradish, Prepared(1g)
- •Vegetable oil(30g)
- •4 Ounces, Fluid Water, Between 100-105 Degrees
- •Unsalted Butter(30g)
- •Flour, All-Purpose, White(227g)
- •Flour, Rye, Dark, Dry(227g)
- •Molasses, Unsulfured(30g)
- •Cocoa Powder, Unsweetened(5g)
- •Caraway Seeds, Whole(3g)
- •1 teaspoon Salt
- •Cornstarch(120g)
Instructions
- 1Mix together mayo, ketchup and horseradish. Slice english muffins and toast.
- 2In large skillet, sauté pastrami until heated through and browned slightly. Heat sauerkraut until hot. Remove pastrami and kraut and set aside.
- 3Add butter to the pan and fry two eggs until just set. Slater mayo/ketchup/horseradish mixture onto english muffins, top with pastrami, kraut and fried egg. Promptly devour.
- 4Grease a large mixing bowl with vegetable oil. Set aside. Line a large rimmed baking sheet with parchment paper or a silicone liner. Set aside.
- 5In the bowl of a stand mixer, whisk together water, milk, yeast, 1 tablespoon of butter (melted and cooled to between 100-105ºF) and 5 ounces of flour. Cover with plastic wrap and let sit for 30 minutes to form a “sponge” or “starter” for muffins.
- 6Once the sponge has doubled in size, attach dough hook to the stand mixer along with the bowl. Turn on low and add in remaining flours, cocoa powder and molasses to the sponge that was formed. Add in salt and caraway seeds. Allow to mix on medium and knead until satin and smooth, approximately 5 minutes. When kneading is complete, scrape dough from mixer bowl and transfer to greased bowl that had been set aside. Cover with plastic wrap and allow to rise 45 minutes to 1 hour.
- 7Preheat your oven to 375ºF. Dust a clean and sanitized countertop or work surface with cornmeal. Turn out dough from greased bowl and stretch evenly until it is about 3/4? thick. Handle dough lightly so it does not become tough.
- 8With a 4? round biscuit cutter, cut out as many rounds as possible. Place them on parchment or silicone lined baking sheet. Re-roll dough to obtain more muffin rounds. But do not re-roll more than once.
- 9In a large skillet, heat remaining 1 tablespoon of butter to coat the pan on about medium heat. Lightly brown each side of each muffin, about 1 minute per side. Place each muffin back onto lined baking sheet until all have been browned.
- 10Place in heated oven for 15-20 minute until cooked through. Immediately cool on a wire rack when completely cooked. Serve warm with jam of your choice and devour.
- 11The muffins can be frozen to preserve or eaten within 4 days.
Nutrition — Per Serving
250
calories
6g
protein
11g
fat
- Carbohydrates
- 40g
- Saturated fat
- 1.4g
- Sodium
- 136 mg
- Dietary fiber
- 5.7g
12 servings per batch · ~83g each
Macro data sourced from USDA FoodData Central
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How much protein does Reuben Breakfast Sandwich on Pumpernickel English Muffins have per serving?
Each serving contains 6g of protein and 250 calories with 11g fat and 40g carbs per serving. The low protein content makes this more of a carbohydrate-focused breakfast than a high-protein option.
How long does Reuben Breakfast Sandwich on Pumpernickel English Muffins take to prep?
Quick prep time on the stovetop with 12 servings per batch creates an efficient breakfast rotation for multiple days. Minimal active cooking required for the batch size.
Is Reuben Breakfast Sandwich on Pumpernickel English Muffins good for fat loss?
At 250 calories per serving with only 6g protein, this sandwich works as a breakfast carb source during fat loss when paired with additional protein. The 40g carbs per serving should be factored into your daily macro targets.
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