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 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

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Breakfast

Cuisine American

Servings 1 (makes 6)

Calories 392 kcal

Ingredients

  

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• 6 English muffins
• 6 Chicken and Apple sausage patties
• 6 cheddar cheese slices
• 8 large eggs
• ⅔ cup oat milk or milk of your choice
• Salt and Pepper to taste

Instructions

 

• 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.

Nutrition

Serving: 1sandwichCalories: 392kcalCarbohydrates: 30gProtein: 22.1gFat: 21.2g

Keyword breakfast, cheddar, meal prep, sandwich, sausage

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Meal Prep and Freezer Breakfast Sandwiches FAQs