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.
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.
Video
Notes
Nutrition
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