This Smoky Chicken Rasher, Mushroom & Spinach Omelette Muffin Sandwich is a proper meal-prep hero. High protein, big flavour, and zero sadness. Makes three stacked, satisfying sandwiches that actually keep you full.
Per Serving: 392kcal | 31g protein | 15g fat, of which 4.6g saturated fat | 33g carbs, of which 4g sugars | 3g fibre
Ingredients (3 sandwiches):
· 3 English muffins, split
· 6 HECK Smoky Chicken Rashers
· 4 eggs
· 75g mushrooms, sliced
· 75g fresh spinach, roughly chopped
· 35g feta, crumbled
· 6 cherry tomatoes, halved
· 1 tsp olive oil
· ¼ tsp smoked paprika
· Salt and freshly ground black pepper
Method:
1. Start by roasting the tomatoes. Heat the oven to 200°C, scatter the tomato halves on a tray, drizzle with about half a teaspoon of the olive oil, then sprinkle over the smoked paprika and a pinch of salt. Roast for 10–12 minutes until soft, sticky, and lightly caramelised.
2. While they’re in the oven, cook the HECK Smoky Chicken Rashers. Heat a non-stick pan over medium, add the rashers, and cook for around 3–4 minutes per side until lightly crisped and heated through. Set aside and keep warm.
3. Whisk the eggs with salt and pepper. Heat the remaining olive oil in the pan, sauté the mushrooms for 3–4 minutes until softened and lightly golden, then add the spinach and cook just until wilted. Pour in the eggs and cook gently, stirring once or twice, until softly set but still fluffy. Sprinkle over the feta and fold the omelette carefully.
4. Split and toast the muffins until warm and lightly crispy. To assemble, layer the omelette onto the bottom half of each muffin, top with two smoky chicken rashers, then finish with the roasted tomatoes. Add the muffin tops and, if you like, a sprinkle of fresh herbs or a tiny drizzle of olive oil.
5. Best eaten straight away. For meal prep, keep the omelette, rashers, and tomatoes separate and assemble fresh to avoid soggy muffins. Wrap individually for an easy grab-and-go breakfast or lunch.