Keep several of these simple vegetarian sausage sandwiches in your freezer so you always have a healthy breakfast ready to go. To keep it simple, we use roasted peppers from a jar instead of roasting them at home. Source: EatingWell Magazine, October 2020

Sara Haas, R.D.N., L.D.N.


Ingredient Checklist


Instructions Checklist
  • Top 1 English muffin half with sausage and pepper. Top with the remaining muffin half. Wrap in foil and freeze for up to 1 month.

  • To heat and eat: Unwrap and microwave in 1-minute intervals until warmed through.


To make ahead: Freeze for up to 1 month.

Nutrition Facts

214 calories; total fat 6g 9% DV; saturated fat 1g; cholesterolmg; sodium 501mg 20% DV; potassium 139mg 4% DV; carbohydrates 31g 10% DV; fiber 6g 24% DV; sugarg; protein 12g 24% DV; exchange other carbs 2; vitamin a iu 206IU; vitamin c 6mg; folate 32mcg; calcium 195mg; iron 3mg; magnesium 47mg.