
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
- 1Whisk together the mayonnaise, ketchup, and prepared horseradish in a small bowl; set aside.
- 2Heat a large skillet over medium-high heat with a thin coat of vegetable oil. Add the pastrami and cook 3–4 minutes, stirring occasionally, until heated through and lightly browned at the edges. Transfer to a plate and set aside.
- 3In the same skillet, add the sauerkraut and cook 2–3 minutes over medium heat, stirring occasionally, until heated through. Transfer to the plate with the pastrami.
- 4Add unsalted butter to the skillet and reduce heat to medium. Crack the eggs directly into the pan and fry 3–4 minutes until the whites are set and opaque but the yolks remain slightly soft, or cook longer if you prefer firmer yolks.
- 5While the eggs cook, slice the pumpernickel English muffins in half and toast them in a separate skillet over medium heat 1–2 minutes per side until lightly golden and crisp.
- 6Spread the horseradish-mayo mixture evenly onto the toasted muffin halves. Layer the pastrami, sauerkraut, and one fried egg onto each muffin bottom, then top with the muffin top.
- 7Assemble all 12 sandwiches immediately while the components are still warm, dividing the pastrami, sauerkraut, and eggs evenly across the muffins.
- 8Wrap each finished sandwich tightly in parchment paper or foil while hot, then divide evenly into 6 airtight containers for storage, allowing up to 4 days in the refrigerator.
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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