Easy Healthy Breakfast Meal Prep Sandwiches made with baked eggs and veggies, topped with crispy bacon and cheese on an English muffin. These sandwiches are delicious and convenient!
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These healthy breakfast meal prep sandwiches are just that- a healthy meal prep option for your buys mornings! These are seriously YUMMY and convenient and that's honestly all I need in life.
The eggs are loaded with onion and spinach then baked to perfection, topped with a slice of crispy bacon and a blanket of cheddar cheese, sandwiched between an english muffin and wrapped in your freezer just waiting to be eaten.
One of the best things about these is they are totally customizable. You can swap or take out the meat, add more veggies, and leave out the cheese if wanted. You could even try these on bagels or sandwich thins!
Ingredients needed:
- english muffins: you could also use bagels for this recipe if you want a more hearty carb source!
- bacon: Feel free to swap this for another meat or non-meat product that you enjoy. Turkey sausage or bacon would be delicious!
- egg whites: I buy the egg whites in the carton for this recipe because it's much easier than separating whites from yolks and less wasteful.
- cheese: I used cheddar cheese but you can use whatever sliced cheese you like. You can also omit the cheese altogether.
Step by Step Instructions:
step 1: On the stovetop over medium heat, cook bacon until crispy. Set aside on a paper towel, and remove most of the bacon grease.
step 2: In the same pan, cook the diced onions over medium heat until translucent & soft, about 5-8 minutes. Add in the spinach and cook until wilted. Set this aside to cool.
step 3: In a medium bowl, whisk eggs, egg whites, milk salt, and pepper until combined. Add spinach/onions once it has cooled. Pour the mixture into the greased baking dish. Bake in the oven for 20-25 minutes, until eggs are set. Once finished, remove from oven and allow to cool completely before cutting.
step 4: Once eggs have cooled, cut them into 6 rounds. You can use a large cookie cutter, a round container, or even the english muffin as a guide (my favorite way of doing it). Layer egg, bacon, and cheese on english muffin, and you're done! Wrap in foil and stick in the freezer.
Refrigerate (4-5 days) or freeze (up to a month). To reheat, you can use the oven, microwave, toaster oven- see reheating instructions in the notes!
Frequently Asked Questions
About 5-7 days. I typically make these and leave a few in the fridge and a few in the freezer. I like to take one out the night before I'm going to eat it so that it has time to defrost in the fridge.
There a few different ways you can reheat these breakfast sandwiches- in the oven, toaster oven, or microwave. Depending on how quickly you want to reheat them you can choose between those 3. See the detailed notes in the recipe card for how to reheat these sandwiches.
Absolutely! You can more or less veggies to your egg mixture, as well as swap the bacon for other meat like turkey sausage. You can also add more veggies as topping, like sliced tomato or avocado.
tips & tricks
- Use liquid egg whites that you can buy in the carton. This makes it easier than separating eggs and wasting a bunch of egg yolks.
- Don't add hot spinach/onions to the egg mixture or it'll scramble your eggs. Allow the spinach to cool before mixing it together.
- Save the excess egg bits that didn't fit in the cut-out circles and use them in a scramble or burrito.
- Top the sandwiches with freshly sliced tomatoes, avocado, or add some of your favorite hot sauce.
Storing & freezing
These breakfast sandwiches can be stored in the fridge for 5-7 days, and in the freezer for up to 3 months.
Want to try more healthy breakfast recipes?
- Salted Chocolate Peanut Butter Smoothie
- Sweet Potato Breakfast Bowl
- Veggie Egg White Muffins
- Carrot Cake Baked Oatmeal
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📖 Recipe
Healthy Breakfast Meal Prep Sandwich Recipe
Ingredients
- 6 slices bacon (or any other protein you like)
- ½ yellow onion , diced
- 4-5 handfuls spinach
- 5 large eggs
- 1½ cups egg whites
- ½ cup milk (use any milk of choice)
- ½ teaspoon salt
- ¼ teaspoon pepper
- 6 slices cheese
- 6 english muffins
Instructions
- Pre-heat oven to 350°. Grease a 13x9 baking dish, set aside.
- On stovetop over medium heat, cook bacon until crispy. Set aside on paper towel, remove most of the bacon grease.
- In the same pan, cook the diced onions over medium heat until translucent & soft, about 5-8 minutes. Add in the spinach and cook until wilted. Set this aside to cool.
- In a medium bowl, whisk eggs, egg whites, milk salt, and pepper until combined. Add spinach/onions once it has cooled. Pour the mixture into the greased baking dish. Bake in the oven for 20-25 minutes, until eggs are set. Once finished, remove from oven and allow to cool completely before cutting.
- Once eggs have cooled, cut them into 6 rounds. You can use a large cookie cutter, a round container, or even the english muffin as a guide (my favorite way of doing it). Layer egg, bacon, and cheese on english muffin, and you're done! Wrap in foil and stick in the freezer.Refrigerate (4-5 days) or freeze (up to a month). To reheat, you can use the oven, microwave, toaster oven- see reheating instructions in the notes!
Notes
- I use liquid egg whites in the carton. This makes it easier than separating eggs and wasting a bunch of egg yolks.
- Feel free to swap out any veggies or meats that you like better.
- Don't add hot spinach/onions to the egg mixture or it'll scramble your eggs. Allow the spinach to cool before mixing it together.
- Save the excess egg bits that didn't fit in the cut-out circles and use them in a scramble or burrito.
- Reheating instructions:
- Reheating from the Fridge: You can use a toaster oven, regular oven, or microwave. I prefer to use the oven and keep the sandwich wrapped in foil. Set the oven to 425 and bake it for 8-10 minutes if the oven is already hot. If you take it out and the middle of your sandwich still isn't hot enough, I like to put it back in the oven open-faced and broil for 3-5 minutes so it toasts the muffin and gets nice a hot.
- Reheating from Frozen: If you forget to defrost your sandwich (like I always do), just leave it in the oven a little longer (about 30 mins). I usually like to take it out and put it back in open-faced it for the last 10 minutes of baking to make sure it really gets the eggs hot. You can broil the last 3-5 minutes to get it crispy as well if you want to!
- Reheating in the Microwave (if frozen): Remove the foil and wrap the sandwich in a paper towel. Microwave for 1 minute on defrost or 50% power. Flip the sandwich over and microwave for 30 sec- 1 minute on high power, until warmed through.
- Reheating in the microwave (defrosted): you can throw your sandwich in the microwave wrapped in a paper towel for about 1 minute on high. Sometimes if the english muffin is too soggy, I actually like to microwave the egg/bacon/cheese part, toast the english muffin quickly in the toaster, and then reassemble. It's super quick!
Kenzie says
Hi! Is there a substitute that I could use for the egg whites? I'm not too keen on buying the carton egg whites from the store. Could I just mix in a little more milk?
Thank you! 😊
Kelly Hamilton says
Hi Kenzie! You can sub for regular eggs! 1.5 cups is about 6 large eggs. If you don't want to add that many more, I would add about 4 eggs and another 1/2 cup of milk. Hopefully that makes sense!
Kristin says
Do you toast the english muffins first?
Kelly Hamilton says
You can! I usually toast them a little before, and then when reheating I toss them back in the toaster to get them nice and warm/toasted!
Kaelyn says
This recipe has made prepping for 6am shifts so easy! On weeks I have these prepped I have something to look forward too in the morning!
Kelly Hamilton says
Thanks so much for trying this recipe, Kaelyn! I'm glad it can help with those early mornings!
Alex says
Hands down my favorite meal prep breakfast sandwich. I even got My coworker hooked. We make these every time we have a really busy work week. They freeze well and the warm up instructions are on point.
Kelly Hamilton says
So happy to hear you love this recipe, Alex!
Leslie N. says
Really loved these! Perfect to make on the weekend and eat during the week when you are busy but want to make sure you get a healthy and filling breakfast!!
bakeandbacon says
thanks for trying these! I love making these on the weekend as well