Meal Prep Breakfast Sandwiches Recipe


Eating a restaurant-quality breakfast before work doesn’t have to be a pipe dream—with a few simple steps taken on a weekend afternoon, you can have a satisfying breakfast sandwich ready for busy mornings.

With customizable ingredients and only about 30 minutes of prep and cook time, these healthy freezer breakfast sandwiches are simple, delicious, and easy to make.

Tips for Easy Make-Ahead Breakfast Sandwiches

One of the most important things about freezer breakfast sandwiches is that you don’t want them to get soggy.

A few ways to avoid this are: 

  • Don’t add mayo or condiments until after they are reheated (the day you want to eat it). 
  • Wrap each sandwich individually. 
  • Wait until the breakfast sandwich has cooled down before wrapping it and storing it in the refrigerator or freezer. 

When it comes to reheating breakfast sandwiches, you can achieve crispy English muffins by using a toaster oven, conventional oven, or air fryer by unwrapping the sandwich and cooking the two sides of the English muffin (open-faced style). 

In the oven (regular or toaster), reheat it at 425 degrees Fahrenheit for 8-10 minutes. If air frying, open the refrigerated sandwich and cook the separate sides at 375 degrees Fahrenheit for five minutes. See the FAQ section for more details about reheating meal-prepped breakfast sandwiches!

When it comes to the baked eggs, we opted to cut them into squares rather than circles to avoid waste. While egg circles fit better in the English muffins (and look nicer), we chose to avoid wasting any of the cut eggs—and get more protein in our breakfast, too.

However, if you want to use the leftover cut eggs in another recipe (or simply eat them right off the pan) and cut them into circles, feel free to do so. Simply use the rim of a glass jar or lid to cut even circles out of the egg bake.

Healthy Make-Ahead Breakfast Sandwich Ingredients

One of the best things about freezer breakfast sandwiches is that they can be completely customizable to your taste preferences. They just need to follow a general formula: bread, egg, meat and cheese (optional), and seasonings. 

  • English Muffins: The bread is the most important part of a sandwich—otherwise, you just have a mess of fillings with nothing to hold them together. While you can use other types of bread here (including bagels or bagel thins), we think the size and texture of English muffins are perfect—and who doesn’t love it when cheese or butter gets into all those nooks and crannies? We recommend going the whole wheat route to get a few grams of extra fiber—or try a gluten-free English muffin if you prefer, like Canyon Bakehouse or Ezekiel Food for Life
  • Eggs: This breakfast sandwich recipe goes the easy route and bakes the eggs rather than scrambles them. This hands-off approach allows the eggs to cook evenly in a flat layer, making them the perfect height to cut into squares for your sandwich. If you don’t want to use baked eggs, you can also make scrambled eggs.
  • Sausage Patties: We used Chicken and Apple Sausage Patties in this recipe, but feel free to use any flavors you enjoy. Our favorite breakfast sausage patty brand is Applegate for their ethical sourcing and high-quality ingredients—try their Chicken and Maple or Chicken and Sage breakfast sausage patties. You can also use turkey bacon, regular bacon, pork sausage, or turkey sausage patties instead.
  • Cheese: Sharp cheddar cheese is an excellent choice for your breakfast sandwich, but feel free to use any type of cheese you want—try a slice of classic American, gooey Gruyere, or buttery and mild Havarti. 
  • Oat Milk: While milk isn’t entirely necessary here, it adds an extra layer of creaminess to the whisked eggs before they bake. We used oat milk, but you can also use regular milk or unsweetened almond milk for a more neutral flavor.
  • Seasonings and Sauces: Salt and pepper are non-negotiables, but you can also add any herbs, spices, or seasonings that you love into the egg mixture. Tasty options might include garlic powder, paprika, cayenne pepper, or everything bagel seasoning. You can also add mayonnaise or another sauce to the English muffins right before eating it—but we wouldn’t recommend spreading it on before you store it, as the muffin might get too soggy. Simply spread on your favorite mayo, a little hot sauce, butter, or another condiment that you enjoy after you’ve reheated your muffin. We love Primal Kitchen for its avocado oil mayo—you can’t go wrong with their Classic mayo, but the Pesto or Chipotle Lime versions will add an extra layer of flavor. 
Meal Prep Breakfast Sandwich

Meal Prep Breakfast Sandwiches Recipe

Skip that crusty drive-through and prep these delicious cheddar and sausage breakfast sandwiches for a week full of awesome breakfasts!
5 from 1 vote
Prep Time 10 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 1 (makes 6)
Calories 392 kcal


  • 6 English muffins
  • 6 Chicken and Apple sausage patties
  • 6 cheddar cheese slices
  • 8 large eggs
  • cup oat milk or milk of your choice
  • Salt and Pepper to taste


  • Preheat the oven to 350 degrees F. Grease a 9×9” baking dish.
  • Add eggs, oat milk, salt, and pepper to the baking dish. Whisk together.
  • Bake for 15 minutes or until the eggs are just set.
  • While eggs cook, spray a pan with nonstick cooking spray (like Primal Kitchen), add sausage patties to a pan on a high, and cook to package instructions.
  • Remove eggs from the oven, let cool, and cut into 6 even squares.
  • Prepare English muffins by adding 1 cheese slice, 1 sausage patty, and 1 egg square to each muffin. Top with the other muffin half and let cool before wrapping in parchment paper or foil.
  • Store in the fridge (for 4 days) or freeze breakfast sandwiches indefinitely.
  • When ready to eat, microwave for 2 minutes or pop in the toaster oven and enjoy the morning! See FAQs for notes about cooking from frozen.


Serving: 1sandwichCalories: 392kcalCarbohydrates: 30gProtein: 22.1gFat: 21.2g
Keyword breakfast, cheddar, meal prep, sandwich, sausage
Tried this recipe?Let us know how it was!

Meal Prep and Freezer Breakfast Sandwiches FAQs

How Long Do Breakfast Sandwiches Last in the Fridge?

Make-ahead breakfast sandwiches will typically last up to four days in the fridge for the best quality and safety. You can also store meal-prepped breakfast sandwiches in the freezer indefinitely—or at least until the freezer burn gets them.

How Do You Wrap Meal Prep Breakfast Sandwiches?

You can wrap meal-prepped breakfast sandwiches in aluminum foil or parchment paper. Foil is often easier to work with than parchment paper and may keep the breakfast sandwiches more secure and moisture-protected. Be sure to wrap each one individually. If you’re freezing them, place the individually wrapped breakfast sandwiches in a freezer bag to prevent freezer burn. We don’t recommend using plastic wrap here if you’re going to freeze them.

How Do You Reheat Meal Prep Breakfast Sandwiches?

If you are reheating them from the fridge, you can reheat homemade breakfast sandwiches with a microwave, toaster, regular oven, or air fryer. However, if you wrapped them in foil, the microwave is out—you’ll need to unwrap them before microwaving for two minutes. To keep the sandwich moist, wrap it in a very slightly damp paper towel before microwaving. 

Otherwise, you can pop them, still wrapped, in the toaster oven or regular oven at 425 degrees Fahrenheit for 8-10 minutes. You can also unwrap them and put them in the oven or toaster oven open-faced, leading to crispier and toasted English muffins.

If air frying, open the refrigerated sandwich and cook the separate sides at 375 degrees Fahrenheit for five minutes. 

If you are reheating frozen breakfast sandwiches, you can thaw them in the fridge the night before you want to eat one or leave them in the oven or toaster oven for about 30 minutes. If air frying, heat your frozen breakfast sandwiches first in the microwave for 30-40 seconds to heat the center through, then air fry it for 2-3 minutes at 350 degrees.

Can You Reheat Meal-Prepped Breakfast Sandwiches in the Air Fryer?

Yes, you can reheat homemade breakfast sandwiches by air frying. From the refrigerator, open up the sandwich and cook both sides (open-faced style) at 375 degrees Fahrenheit for five minutes. If your breakfast sandwich was frozen, heat it in the microwave for 30-40 seconds to heat the center through, then air fry it for 2-3 minutes at 350 degrees for crispier English muffins.

Can You Make Gluten-Free Meal-Prepped Breakfast Sandwiches?

Yes, you can easily make gluten-free breakfast sandwiches, as there are many options for gluten-free bread nowadays. Check out our top gluten-free bread recommendations here. 
For gluten-free English muffins, try Canyon Bakehouse or Ezekiel Food for Life.

Can You Make Vegan Meal-Prepped Breakfast Sandwiches?

While you can easily make vegetarian make-ahead breakfast sandwiches by omitting the sausage patties or other meat, making vegan breakfast sandwiches is a bit more challenging. But it’s not impossible—there are vegan “egg” options like JUST Egg that you can use, as well as plant-based meat and non-dairy cheeses. If you want other vegan breakfast ideas, check out our ultimate list of 15 vegan breakfast recipes here.

5 from 1 vote (1 rating without comment)

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