This RD’s 5-Minute Protein-Packed Breakfast Is Here to Improve Your Morning

Putting breakfast on the table can be difficult, especially when your schedule is busy. But if you only have five minutes and a few key ingredients, you can still whip up a damn good and satisfying morning bite.

Enter: a breakfast sandwich made with just Trader Joe’s Cauliflower Pancakes ($4) and Meatless Breakfast Sausage Patties ($4), including Cassandra Lepore, MS, RD, based in New York, raves about TikTok as her favorite convenient way to fuel up in the am

“This is a great option if you need to rush out,” says Lepore. In fact, it only takes five minutes and one pan to prepare, making it ideal for people who want to keep their morning routine stress-free, she explains.

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The sandwich is also useful to tide you over during the first part of your workday: the vegetarian pancakes and plant-based sausage combine for 14 grams of protein, a macronutrient that helps keep you full until lunch, says Lepore. Cauliflower and meatless sausage also provide a few grams of fiber, which also helps fill you up, as well as regulate your bowel movements and blood sugar, she continues.

To try her recipe, heat a pan, drizzle with olive oil, toss your cauliflower pancakes and sausage patty in the pan and cook until tender and crisp. Then just sandwich them together. (If you have an air fryer, you can reheat them in it; although it will take a few minutes longer, it will also reduce the time you have to spend standing at the stove, says Lepore).

Its breakfast sandwich is also super customizable, so you can raid your fridge for condiments and add-ins to make this breakfast sandwich even more exciting. For example, spread it on hummus or tzatziki dip for a rich, creamy texture, or on hot sauce or chili crisps for a little heat. If you prefer a balance of savory and sweet, eat it with berries or a smoothie, says Lepore. For an even heartier meal, top it off with a fried egg: This will give you six extra grams of protein, she says. And if you add healthy, filling fats, like slices of avocado or a drizzle of olive oil, you’ll really keep your hunger at bay until lunch or snack time, says She.

Bottom line: Creating a convenient and delicious breakfast doesn’t have to be complicated or time-consuming, especially if you stock up on the right products. Besides, if a hot, hearty and tasty sandwich promises satisfaction in the morning, why not try it?

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