Freezer Breakfast Sandwiches (healthy meal prep!)

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Freezer breakfast sandwiches are the ultimate grab-and-go breakfast idea that pack in both veggies and protein.

freezer breakfast sandwiches stacked three high.

The Ultimate Freezer Breakfast Sandwiches

What is better than waking up to breakfast already being made? These freezer breakfast sandwiches are truly your breakfast meal prep solution and we can’t wait for you to make them.

The breakfast sandwiches are made with whole grain English muffins, a veggie and sausage egg patty, and cheese. All you need is 45 minutes and you’ve got a healthy breakfast for the next 12 days.

Why you’ll love them

The beauty of these freezer breakfast sandwiches is that:

  1. You only need to dirty one pan
  2. You’re basically prepping breakfast for the next 12 days. Yes, 12 days!

This recipe makes 12 breakfast sandwiches, so you’ll need 12 English muffins. If you really want to amp up your protein or need to eat more calories in the morning, you can totally double up your egg patties to serve 6.

Egg patty cooked in a sheet pan.

How to Make Freezer Breakfast Sandwiches

Make Egg Patties

Make sure to scroll all the way down to the recipe card to get the full ingredient list and written recipe.

The basis of these amazing sandwiches are actually an egg patty that you bake on a baking sheet and cut into squares.

This egg batty is basically like one GIANT frittata and super simple to make. We wanted to make sure that these freezer breakfast sandwiches had veggies, protein, and a lot of flavors and that’s why we used:

  • Pre-cooked breakfast sausage
  • Sun-dried tomatoes
  • Spinach
  • Onion
  • Garlic

Begin by broiling spinach and chopped breakfast sausage on a baking sheet.

Then, whisk your eggs and milk together and add the rest of the veggies to the baking sheet. Pour egg mixture on top and mix until everything is combined.

Bake at 350ºF for 18-22 minutes or until the egg mixture is firm in the middle. Let cool for at least 10 minutes before slicing into 12 squares.

assembling make ahead freezer breakfast sandwiches on a sheet pan.

Assemble Breakfast Sandwiches

In order to assemble, place an egg patty square on one half of your English muffin and then top with a slice of cheese. Then, top with the other half. If you’re eating immediately, feel free to add a little hot sauce or any other toppings your heart desires.

Toast the English muffin or not? Good news, we tried both! And? They both work! Since these are freezer breakfast sandwiches, we actually prefer assembling them without toasting the bread. This is mostly because you need to reheat the sandwich once thawed and we found that the texture of the bread is better when the English muffin is not pre-toasted.

However, if you plan on eating these breakfast sandwiches immediately, we HIGHLY recommend giving them a toast in your toaster for ample tastiness.

freezer breakfast sandwiches on a sheet pan ready to be wrapped and frozen.

Make A Simple Breakfast Sandwich Instead

Not into the bells and whistles of a complex breakfast sandwich? Keep things super simple with a simple egg and cheese breakfast sandwich!

How? Follow the same exact steps in making your sheet pan egg patty, but instead of adding in all of the fixings, you whisk together JUST eggs and milk. Then, bake, slice, and assemble! Check out the recipe card below for more details.

basic breakfast sandwich on a plate.

How to Freeze Breakfast Sandwiches

Once your sammies have cooled completely, follow the following steps to freeze for later:

  1. Place a breakfast sandwich in the middle of a piece of plastic wrap. Then, wrap the breakfast sandwich tightly, removing as much air as possible. This will prevent freezer burn.
  2. Net, place the wrapped breakfast sandwich in the middle of a piece of tin foil. Do the same thing, wrap tightly and remove as much air as possible.
  3. Once your breakfast sandwich is wrapped, write the name of the sandwich and date on the tin foil and place in the freezer for up to 3 months.

How to Reheat Breakfast Sandwiches

  1. Remove breakfast sandwich from the freezer when you are ready to eat it and “thaw” on defrost in the microwave for 3-5 minutes, flipping every minute.
  2. Then, microwave on high for 30-60 seconds.

For the oven: unwrap your breakfast sandwich and place it on a baking sheet. broil the breakfast sandwich for 4-8 minutes on low broil.

freezer breakfast sandwiches wrapped in plastic wrap.
photo of stacked breakfast sandwhiches

Freezer Breakfast Sandwiches

Need a quick,grab-and-go breakfast? Make these delicious freezer breakfast sandwiches! They’re made with sausage, sun dried tomatoes, and spinach egg patty, cheese, and a whole grain English muffin.

Prep:25 minutes

Cook:20 minutes

Total:45 minutes

Fat 15

Carbs 30

Protein 21

Ingredients

Sausage, Sun-Dried Tomato, and Spinach Freezer Breakfast Sandwiches

  • 5 oz. fresh spinach
  • 1 teaspoon olive oil
  • 12 links pre-cooked breakfast sausage sliced
  • 14 large eggs
  • 1/3 cup milk any kind
  • 1/2 medium white onion finely diced
  • 1/2 tablespoon minced garlic
  • 1/2 cup sun-dried tomatoes
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 12 slices cheese any kind
  • 12 English muffins any kind

Basic Freezer Breakfast Sandwiches

  • 8 large eggs
  • 3 tablespoons plain, unsweetened almond milk
  • salt and pepper to taste
  • 4 slices of cheese any kind
  • 4 English muffins any kind

Instructions 

Sausage, Sun-Dried Tomato, and Spinach Freezer Breakfast Sandwiches

  • Frist, turn your broil function on high and generously spray an 18-inch by 13-inch baking sheet with nonstick cooking spray or any oil (really grease up the pan to prevent sticking)!

  • Then, place sausage and spinach onto the baking sheet. Drizzle 1 teaspoon of olive oil onto spinach and sprinkle with salt.

  • Broil sausage and spinach for 4 minutes stirring half way. This will wilt your spinach and make it perfect for these sandwiches. Remove from oven and set your oven to 350ºF.

  • Next, crack 14 eggs into a large bowl and add in 1/3 cup of milk. Whisk until scrambled.

  • Add onion, garlic, and sun-dried tomatoes to the baking sheet and mix with breakfast sausage and spinach. Then, pour on scrambled eggs and mix again until everything is submerged. Season with salt and pepper.

  • Bake at 350ºF for 18-22 minutes or until the eggs are firm in the middle.

  • Remove egg bake from oven and let cool for at least 10 minutes.

  • Now it’s time to prepare your breakfast sandwiches. Cut egg bake into 12 square patties. To create a sandwich, place an egg patty on one half on your English muffin. Then, top it with a slice of cheese, and then with the other half of the English muffin. Repeat until all egg patties have been used.

  • Option to eat immediately (we recommend toasting your English muffin first if you do this) or freeze your breakfast sandwiches for later. To do so, tightly wrapping each sandwich in plastic wrap (be sure to remove as much air as possible), then wrap with tin foil and write the date of preparation so you don’t forget. Place in the freezer for up to 3 months.

Basic Make Ahead Breakfast Sandwiches

  • First, preheat oven to 350ºF and grease an 8-inch x 8-inch cake pan.

  • Whisk together eggs and almond milk in a large bowl. Then, pour egg mixture into the pan and bake for 16-18 minutes.

  • Remove once egg patty is fully cooked in the middle. Then, let cool for at least 10 minutes.

  • Cut the egg patty into four squares and place each patty onto one half of an English muffin.

  • Next, place a slice of cheese onto the egg patty and top it off with the other half of the English muffin.

  • Option to eat immediately (we recommend toasting your English muffin first if you do this) or freeze your breakfast sandwiches for later. To do so, tightly wrapping each sandwich in plastic wrap (be sure to remove as much air as possible), then wrap with tin foil and write the date of preparation so you don’t forget. Place in the freezer for up to 3 months.

Tips & Notes

  • Reheating directions: Remove the breakfast sandwich from the freezer when you are ready to eat it and “thaw” in the microwave for 3-5 minutes, flipping every minute. Then, microwave on high for 30-60 seconds. For oven preparation, broil the sandwich for 4-8 minutes on low broil.

Nutrition facts

Calories: 328kcal Carbohydrates: 30g Protein: 21g Fat: 15g Fiber: 5g Sugar: 7g



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