Healthy Breakfast Meal Prep Sandwich Recipe

Healthy Breakfast Meal Prep Sandwiches made with baked eggs, veggies, topped with crispy bacon and cheese on an English muffin. These freezer breakfast sandwiches are delicious and convenient.

Course Breakfast

Cuisine American

Prep Time 20

Cook Time 25

Total Time 45

Servings sandwiches

Calories 361kcal

Author Kelly Hamilton

Cost $5

Equipment

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!

Nutrition