Some mornings hit fast. You’re running late, coffee in hand, and breakfast? It’s either a sad granola bar or nothing at all. That’s exactly why these Meal Prep Breakfast Sandwiches became a non-negotiable in my weekly rotation. They’re warm, filling, and quietly waiting in the freezer like little lifelines when life gets loud.
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Why You’ll Love These Meal Prep Breakfast Sandwiches
These breakfast sandwiches are a lifesaver for busy mornings. You can make a batch in under an hour and stash them in the freezer for weeks. They’re easy to customize with whatever veggies, cheeses, or proteins you love. Plus, they taste so good straight from the oven or microwave. Think melty cheese, fluffy eggs, and a crispy muffin. Yep, it’s that kind of good.
Ingredients You’ll Need
Base Ingredients
- 6 English muffins (or bagels, sandwich thins — whatever you like)
- 5 large eggs
- 1½ cups liquid egg whites (or sub 6 more eggs)
- ½ cup milk (any kind works)
- ½ yellow onion, diced
- 4–5 handfuls fresh spinach
- 6 slices bacon (or your favorite protein)
- 6 slices cheddar cheese (or any melty cheese)
- Salt & pepper
Customization Options
You can absolutely make these your own. Try:
- Protein swaps: turkey sausage, ham, plant-based bacon
- Veggie boosts: mushrooms, red bell peppers, kale
- Toppings: avocado slices, tomato, a smear of hot sauce
- Bread switch-ups: bagel thins, sourdough rounds, whole wheat sandwich thins
How to Make Meal Prep Breakfast Sandwiches
Step 1 – Prep the Fillings
Start by cooking your bacon until it’s crispy. Set it aside on a paper towel to drain. Leave a little bit of grease in the pan and sauté the onions until soft — about 5 to 8 minutes. Add the spinach and cook until it wilts down. Let that cool off.
Next, whisk your eggs, egg whites, milk, salt, and pepper in a big bowl. Stir in the cooled veggie mix.
Step 2 – Bake the Egg Base
Pour the egg mixture into a greased 9×13 baking dish. Bake at 350°F for about 20 to 25 minutes, or until the center is set and not jiggly. Let it cool before cutting.
Step 3 – Assemble the Sandwiches
Use a biscuit cutter or your English muffin as a guide to cut the egg into rounds. Layer a slice of cheese, a round of egg, and a strip of bacon onto each muffin. That’s it your sandwiches are stacked and ready.
Step 4 – Wrap and Store
Wrap each sandwich tightly in foil. If you’re freezing them, place all the foil-wrapped sandwiches in a large zip-top bag. Label it with the date, and you’re good to go.
Tips for Perfect Make-Ahead Breakfast Sandwiches
- Let the eggs cool fully before slicing. This keeps them from steaming in the wrap.
- Save the egg scraps for a quick scramble or add them to a burrito.
- Use a muffin as your guide to cut the perfect egg round.
- Cool your veggies before mixing into the eggs to prevent soggy, watery eggs.
- Use carton egg whites if you want less mess and no wasted yolks.
Storage & Freezing Instructions
These store like a dream:
- Fridge: Keep them up to 5–7 days, wrapped and airtight.
- Freezer: Lasts up to 3 months. For best texture, defrost overnight in the fridge before reheating.
How to Reheat Breakfast Sandwiches
From the Fridge
- Keep it wrapped in foil and bake at 425°F for 8 to 10 minutes.
- For crispier muffins, open the sandwich and broil it open-faced for 3 to 5 minutes.
From the Freezer
- Bake (still in foil) at 350°F for 30 minutes.
- Broil open-faced during the last 10 minutes for that toasty finish.
Quick Microwave Method
- From frozen: Remove foil. Wrap in a paper towel. Microwave on defrost for 1 minute. Flip. Heat for 30–60 seconds more.
- From fridge: Same steps, but only microwave for 1 minute total.
- Want crispy muffins? Toast them separately and reassemble.
Freezer Breakfast Sandwiches (Meal Prep) Recipe Card
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Meal Prep Breakfast Sandwiches That Actually Taste Amazing
- Total Time: 45 minutes
- Yield: 6 sandwiches
Description
Baked eggs with spinach and onion, topped with bacon and cheese, layered on English muffins. Great for busy mornings and fully customizable.
Ingredients
6 slices bacon (or any protein of choice)
½ yellow onion, diced
4–5 handfuls spinach
5 large eggs
1½ cups liquid egg whites (or ~6 large eggs as a substitute)
½ cup milk (any kind)
½ tsp salt
¼ tsp pepper
6 slices cheese (cheddar recommended, or any variety)
6 English muffins (or bagels/sandwich thins)
Instructions
1. Preheat oven to 350°F and grease a 9×13 baking dish.
2. Cook bacon until crispy; set aside on paper towels. Remove most grease.
3. In the same pan, cook onions until soft (5–8 min). Add spinach, cook until wilted. Cool mixture.
4. In a bowl, whisk eggs, egg whites, milk, salt, and pepper. Add cooled spinach/onion mix. Pour into greased dish.
5. Bake for 20–25 minutes until eggs are set. Cool completely.
6. Cut baked eggs into 6 rounds using a cutter or muffin as a guide.
7. Assemble sandwiches: layer egg, bacon, and cheese on muffins.
8. Wrap sandwiches in foil and freeze.
Notes
Use carton egg whites to avoid waste.
Add or substitute any veggies (e.g., mushrooms, red peppers) or meats (e.g., turkey sausage).
Let cooked veggies cool before mixing into eggs to avoid scrambling.
Save leftover egg scraps for scrambles or burritos.
Enhance with tomato slices, avocado, or hot sauce.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Bake, Assemble
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 361
- Sugar: 2
- Sodium: 811
- Fat: 16
- Saturated Fat: 8
- Unsaturated Fat: 7
- Trans Fat: 1
- Carbohydrates: 30
- Fiber: 2
- Protein: 24
- Cholesterol: 169
More Such Recipes
If you love practical, protein-packed mornings, you’ll also enjoy this easy sausage and egg casserole for meal prep.
Or try a quick and filling blueberry breakfast quesadilla that tastes like dessert but eats like breakfast.
And if you’re in the mood for something different, don’t miss my protein-packed baked pancake bowls or this high-protein breakfast option with biscuits.
FAQ
Can I meal prep a breakfast sandwich?
Yes, absolutely. These sandwiches are designed for it. Just wrap them tightly and store them in the fridge or freezer.
How long do meal prepped breakfast sandwiches last?
In the fridge, they last up to 7 days. In the freezer, they’ll stay fresh for about 3 months.
How long can breakfast sandwiches stay in the fridge?
Keep them refrigerated in an airtight container or wrapped tightly for 5 to 7 days.
What’s a good breakfast to meal prep?
These sandwiches are a great option. But so are egg casseroles, overnight oats, and baked pancake bowls.
Final Thoughts
Making a batch of meal prep breakfast sandwiches is one of those small things that makes a big difference. You don’t need to think, chop, or cook during the morning rush. They’re cozy, satisfying, and easy to make your own. I hope they bring ease to your kitchen the way they did in mine. Let me know how you customize yours I love hearing what other kitchens are cooking up!
Find more ideas or tag me on Pinterest or Facebook to share what’s in your freezer stash.