Here's what I did...

Ingredients:
6 eggs
12 Banquet Brown 'n' Serve turkey sausages
6 slices smoked gouda cheese
6 Thomas' Light Multi-Grain English Muffins
olive oil spray
salt
pepper

Crack eggs into muffin tin lightly greased with olive oil spray, sprinkle with salt and pepper, and bake at 350 until firm. Spray a frying pay with olive oil spray, and cook sausages on medium until brown. Slice and toast muffins. Assemble sandwiches (muffin bottom, egg, sausage, cheese, muffin top), wait until cool, and then wrap in parchment paper and freeze in a freezer bag. To eat, microwave from frozen in parchment paper for 1 minute.

My notes for next time:
1. Lightly scramble the eggs, since the white turned out a little tough.
2. Banquet turkey sausages are TOO SMALL. Next time, switch out two turkey sausages for one Applegate chicken maple sausage patty, which is bigger and will fit better on a muffin.
3. To save time, try toasting muffins in the oven along with the eggs.
4. For extra nutrients, add some chopped vegetables (mushrooms would work well) to the eggs before baking.
5. Try wrapping the sandwiches in a paper towel before wrapping in parchment paper, to absorb some of the moisture that will leak out and crystallize in the freezer.

They were approximately 330 calories--fewer than a McDonald's or a Starbucks sausage, egg, and cheese! Of course, you can switch out the protein and cheese for anything you prefer.