Healthy Meal Prep Breakfast Sandwiches
The best way to set yourself up for success on the busiest of days? Meal prepping healthy convenience foods ahead of time. Like these make-ahead breakfast sandwiches!
I put them together assembly-line style, and then into the freezer they go, ready to be called upon whenever my morning gets a little too hectic. Pair one of these with a serving of yogurt or a piece of fruit and that's one heck of a filling and well-rounded breakfast. And it comes together in less than a minute. Now that is convenience food I can get behind!
What is in these make-ahead breakfast sandwiches?
These meal prep breakfast sandwiches have been one of my go-to healthy breakfast preps for years. They feature a whole wheat English muffin (how Mickey D's of me) with an egg, onion, spinach, and mushroom patty. On top of that, I put a piece of bacon and a slice of cheddar cheese.
If you aren't a fan of the mushroom and spinach combo, feel free to sub in whatever you tend to like with your eggs. Smoked salmon and dill would be amazing! I also think a version with feta cheese and tomatoes would be delicious. Be creative! Just whatever you choose, make sure the water is cooked out before adding the eggs. Watery eggs do not make for a happy reheated sandwich.
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You can also feel free to sub in your favorite breakfast meat for the bacon. Breakfast sausage patties, ham, or nothing at all would all be equally delicious.
How do you make meal prep breakfast sandwiches?
- Preheat the oven and grease a 9"x13" baking dish.
- Sauté your vegetables until all the liquid is cooked out. The pan should appear dry when you turn the heat off-too much moisture in your veggies will make for watery, unpleasant eggs later!
- Move the vegetables to your prepared baking dish. Whisk eggs with a bit of milk, and pour the eggs over the vegetables.
- Bake for 15-20 minutes, or until the eggs are set. Let the eggs cool completely before moving on to the next step.
- Cut the egg "cake" into 12 even pieces and cook your bacon.
- Put the sandwiches together assembly-line style-split the English muffin in half, and layer with two half-slices of bacon, a slice of cheese, and a piece of the egg "cake."
- Wrap tightly in plastic wrap, and store all the sandwiches in a gallon freezer bag.
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📖 Recipe
Healthy Meal Prep Breakfast Sandwiches
Ingredients
- 2 tablespoons unsalted butter
- 1 medium onion diced
- 8 ounces button mushrooms trimmed and thinly sliced
- 2 tablespoons olive oil
- Kosher salt to taste
- Freshly ground black pepper to taste
- 10 ounces frozen chopped spinach defrosted and squeezed dry
- 10 large eggs
- 1½ cups milk of choice
- 12 whole-wheat English muffins split
- 12 slices bacon cooked and cut in half
- 12 slices sharp cheddar cheese
Instructions
- Preheat the oven to 350°F and coat a 9x13" baking dish with cooking spray. In a large skillet, melt the butter over medium-low heat. Add the onions and cook for 2-3 minutes, or until somewhat softened.
- Add the mushrooms and olive oil and season with salt and pepper. Cook for 8-10 minutes, or until the mushrooms have released all of their liquid, the liquid has evaporated, and the pan appears dry.
- Stir in the spinach and cook for 2-3 more minutes, until any liquid from the spinach has cooked off. Make sure to cook as much moisture as possible out of the vegetables-you want them to appear dry. The freezing and reheating process will add moisture to the egg patty.
- Transfer the vegetables to the prepared baking dish and spread them out into an even layer.
- Whisk the eggs and milk in a large bowl until frothy. Carefully pour the egg mixture evenly over the vegetables.
- Bake for 15-20 minutes, or until the eggs are completely set and begin to look a bit dry. Remove from the oven and cool completely.
- When ready to assemble sandwiches, cut the egg and veggie "cake" into 12 even squares (or use a biscuit cutter or glass if you want round patties).
- Assemble each sandwich by placing one patty on the bottom of one English muffin half. Top with two half-slices of bacon and one slice of cheese. Top with remaining half of muffin.
- To freeze, wrap each sandwich tightly in plastic wrap and then store in a gallon freezer bag.
- To reheat, unwrap the sandwich from plastic wrap. Wrap loosely in a paper towel and then heat in a microwave at 70% power for three minutes, until the cheese is melted and the sandwich is heated through. Microwaves can vary, so you may need to adjust the time.
my eggs took way longer to cook (maybe cause i used a glass pan? i have no idea) closer to 40 minutes
Hi Lexi! Timing can always vary based on each person's oven, equipment, and specific ingredients. That's why we always list other cues to check for doneness in addition to the time. We haven't had our eggs take that long before, but we're glad you were able to trust your kitchen instincts and keep them in until they were ready!
These are really delicious. My one frustration is they are a soggy mess when I try to reheat them. I may experiment with freezing the egg patties with the bacon and cheese and reheating in the microwave, while toasting the English muffins in the toaster.
I have had this recipe saved for about a week now, bought all the ingredients a few days ago, and just got around to making these delicious sandwiches tonight! Wow! Such an easy prep and delicious! My boyfriend couldn't wait for the morning and had to eat one as soon as they were done (I snuck a few bites haha) and I just gotta say WOW! Super excited about these, especially how versatile they are. I made half of requirements for this recipe, used coconut milk, sharp cheddar cheese, mushroom & onion eggs. Thank you for this awesome recipe!
Should you toast the english muffin prior to assembling?
No need to. 🙂
How long can these be frozen for? I'm prepping food for a baby coming in 4 weeks...
Wrapped up really well, you should get 2-3 months out of them! Congrats and the little nugget. 🙂
Great! Thank you!!
I was wondering if you lost weight off of your meal plans?
Love this healthy mcmuffin!
Great way to get things done fast and impressive!
Such a great idea!! Can't wait to try it!
I could've used this this morning! Putting this on my shopping list, thank you!
These ready-to-go homemade b-fast sandwiches are a clever idea! My favorite convenience food would be Amy's burritos! They are organic, meatless, super delicious, filling, and easy to transport to work and toss in the microwave for lunch.
Love this idea!
That looks amazing! I think a spinach, mushroom, onion, tomato, feta combination sounds perfect.
I really needed this idea, breakfast in my house is non-existent since we wake up as late as possible.
Mmmmm I should try making these with tofu! Great idea, thank you! 🙂
I couldn't be more excited about these! I am most definately going to be making them for freezing.
Please, please, please more recipes like this. My mind doesn't always click on what can and cannot be frozen well. (I've been making your frozen bean burritos... such a lunch saver!)
Just this weekend the husband and I were saying we should make some breakfast sandwiches for when we're rushed in the mornings. I am so totally making these this weekend!