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

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Written By Rivera Claudia

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Getting breakfast on the table can get tricky, especially when your schedule’s jam-packed. But if you’ve got just five minutes—and a couple key ingredients—you can still craft a damn good, satisfying morning bite.

Enter: A breakfast sandwich made solely out of Trader Joe’s Cauliflower Pancakes ($4) and Meatless Breakfast Sausage Patties ($4), which NYC-based registered dietitian Cassandra Lepore, MS, RD raves about on TikTok as her favorite convenient way to fuel up in the a.m.

“It’s a great option if you’re running out the door,” Lepore says. That’s because it takes just five minutes and one pan to whip up, making it ideal for folks who want to keep their morning routine stress-free, she explains.

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The sandwich also comes in clutch for powering you through the first part of your workday: The veggie pancakes and plant-based sausage combine for 14 grams (g) of protein, a macronutrient that helps keep you full until lunch, Lepore says. The cauliflower and meatless sausage supply a few grams of fiber, too, which also helps to keep you satisfied, as well as to regulate your poop and blood sugar, she continues.

To try her recipe, heat a skillet, drizzle on olive oil, toss your cauliflower pancakes and sausage patty in the pan, and cook until tender and crispy. Then simply sandwich them all together. (If you have an air fryer, you can heat them in there; while this will take a few minutes more, it’ll also cut down on time you have to spend standing over the stove, Lepore says).

Her breakfast is super customizable too, so you can raid your fridge for condiments and add-ons to make this breakfast sandwich even more fire. For example, spread on hummus or Tzatziki dip for a creamy rich texture or hot sauce or chili crisp for some heat. If you prefer a balance of savory and sweet, eat it with a side of berries or a smoothie, Lepore says. For an even heartier meal, top it with fried egg—this will give you six more grams of protein, she says. And if you add some satiating healthy fats, like avocado slices or a drizzle of olive oil, you’ll really keep your hunger at bay until lunch or snack time, she explains.

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 warm, hearty, and savory sandwich promises satisfaction in the a.m., why not give it a try?

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