I landed on a Healthy Breakfast Meal Prep that uses a single surprising ingredient to keep breakfast sandwiches intact and ready to grab all week.

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I’ve been obsessed with these Breakfast Meal Prep Sandwiches lately, the idea of something grab-and-go that actually tastes like more than reheated bread hooked me right away. I build them on whole grain english muffins and pack them with eggs for a hot, satisfying bite that keeps me going through long mornings.

They’re proof you can do Easy Meal Prep Breakfast Sandwiches without settling for boring, and they fit into a Healthy Breakfast Meal Prep plan when life gets loud. I can’t tell you how many times I thought they’d flop, but they keep surprising me, every single week.

Ingredients

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Whole grain English muffins: Good source of fiber and slow carbs, keeps you full longer.
Eggs: High quality protein, vitamin D and choline, they sometimes cook up rubbery.
Cheddar cheese: Adds protein and calcium, gives rich savory flavor, but watch the sodium.
Turkey bacon or breakfast sausage: Lean protein choice, adds meaty flavor, sausage often has more fat.
Baby spinach: Loads of vitamins A and K, iron and fiber, it wilts in heat.
Avocado: Creamy healthy fats, lots of potassium and fiber, makes sandwiches rich.
Olive oil: Adds healthy monounsaturated fat, a tiny drizzle boosts flavor without heaviness.
Milk: Brings creaminess and helps eggs puff, contributes calcium and some protein.
Fresh chives: Fresh chives add mild oniony zip, low calories, makes sandwiches brighter.

Ingredient Quantities

8 whole grain english muffins, split

8 large eggs

1/4 cup milk (dairy or unsweetened almond)

1 cup shredded cheddar cheese, about 4 ounces

8 slices turkey bacon or 1 pound lean breakfast sausage

2 cups fresh baby spinach, loosely packed

1 ripe avocado

1 tablespoon olive oil

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Cooking spray

2 tablespoons chopped fresh chives, optional

How to Make this

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1. Preheat oven to 350°F (175°C) and spray a 12-cup muffin tin with cooking spray, or grease it with a little olive oil so the eggs dont stick.

2. In a bowl whisk together 8 large eggs, 1/4 cup milk, 1/2 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper and 2 tablespoons chopped fresh chives if using; pour the egg mix evenly into 8 wells of the tin.

3. Bake the eggs about 15 to 18 minutes until they’re set in the center; one minute before they finish sprinkle about 1 cup shredded cheddar (divided) on top so it melts nicely.

4. While eggs bake cook your protein: for turkey bacon, lay 8 slices on a sheet pan and bake at 400°F for 10 to 12 minutes flipping once, or pan-fry till crisp. For the 1 pound breakfast sausage shape into 8 patties and cook in a skillet with 1 tablespoon olive oil until browned and cooked through.

5. Heat a small skillet over medium, add a drizzle of olive oil and 2 cups fresh baby spinach with a pinch of salt; sauté just until wilted, about 1 to 2 minutes, then squeeze out excess moisture with a spatula or paper towel so sandwiches wont get soggy.

6. Toast 8 whole grain English muffin halves until golden. If you want faster melting put an egg or a slice of cheese on the muffin and toast briefly so cheese gets gooey.

7. Assemble: bottom muffin, a little sautéed spinach, an egg patty with melted cheddar, a slice of turkey bacon or a sausage patty, a few slices of 1 ripe avocado (or mash lightly), then top muffin and sprinkle extra chives if you want; press gently.

8. To meal prep wrap each sandwich tightly in foil or plastic wrap and refrigerate up to 4 days. For longer storage freeze individually for up to 2 months, then thaw in fridge overnight.

9. Reheat from fridge: unwrap and microwave 60 to 90 seconds covered with a damp paper towel or reheat in a 350°F oven 10 to 12 minutes wrapped in foil. From frozen reheat at 350°F for 20 to 25 minutes.

10. Tip: slice avocado right before eating to avoid browning or store avocado slices with the pit in place and wrapped tight, and if you want sturdier eggs cook them a minute longer so they hold up better during reheating.

Equipment Needed

1. 12-cup muffin tin — for baking the egg patties (or silicone cups)
2. Oven set to 350°F (and 400°F if you bake turkey bacon)
3. Medium mixing bowl for whisking eggs, milk and seasonings
4. Whisk or fork to beat the eggs (either works fine)
5. Measuring cups and spoons for milk, cheese and salt/pepper
6. Rimmed baking sheet or sheet pan for turkey bacon
7. 10–12 inch skillet for sausage and for sautéing spinach
8. Spatula and tongs for flipping and handling hot food, plus a toaster or oven rack for toasting muffins

FAQ

Q: How long will these sandwiches keep in the fridge?
A: Wrapped tightly in foil or an airtight container they stay good 3 to 4 days, just let them cool to room temp before packing so they dont get soggy.

Q: Can I freeze them and how do I reheat from frozen?
A: Yes, wrap each sandwich in parchment then foil and freeze up to 3 months. Reheat from frozen in a 350 F oven for 15 to 20 minutes or microwave 1 to 2 minutes then finish in a toaster oven for a crisp top.

Q: What if I dont like turkey bacon or sausage, any swaps?
A: Try Canadian bacon, ham, smoked salmon, or even a thick slice of roasted portobello mushroom for a veggie option. Pick lean proteins so sandwiches dont get greasy.

Q: How do I keep the avocado from turning brown?
A: Slice or mash avocado right before eating if possible. If you must prep it ahead, toss slices with a little lemon or lime juice and store in an airtight container, or pack avocado separately and add when you eat.

Q: Can I make the eggs ahead and what method works best?
A: Yes, scramble the eggs with the milk, salt and pepper and cook gently until just set, cool them and store separately or assemble. You can also bake eggs in a sheet pan for even cooking when making lots at once.

Q: Any tips to keep muffins from getting soggy?
A: Toast the English muffins first and place a barrier like cheese or a spinach layer between egg and bread. Also cool hot fillings before sealing, and reheat uncovered or in a toaster oven to bring back crispness.

Breakfast Meal Prep Sandwiches Recipe Substitutions and Variations

Whole grain English muffins: try whole wheat sandwich thins, toasted bagel halves, or split ciabatta rolls — they hold up and toast nice.
8 large eggs: swap for 8 egg whites for less fat, or use crumbled firm tofu (vegan) seasoned with a little turmeric and salt.
8 slices turkey bacon or 1 lb sausage: use Canadian bacon, thin ham slices, or plant based breakfast patties if you want a vegetarian option.
1 ripe avocado: replace with mashed hummus, sliced tomato plus extra cheese, or a smear of pesto for creamy flavor without the avocado.

Pro Tips

1. Use silicone liners or a bit more oil in the muffin wells so the eggs pop out clean, otherwise you waste time scraping and they tear up when you reheat.

2. Squeeze the wilted spinach like crazy with paper towels so it doesnt add moisture, and toast the muffins extra crisp so they act like a moisture barrier. Also slice or mash avocado right before eating or toss slices with a little lemon juice to slow browning.

3. For crisp turkey bacon cook it on a wire rack over the sheet pan so the fat drips off and it stays crunchy in the sandwich, if using sausage flatten patties slightly so they heat evenly in the center.

4. Freeze wrapped in parchment then foil so condensation is minimized, thaw overnight in the fridge and reheat in a 350 F oven wrapped in foil for best texture. Microwaving works for quick meals but youll lose crispness.

5. To get the cheese melty without overcooking the eggs put the cheese on the hot egg right after it comes out of the oven or give everything a 30 second broil, and if you want firmer egg patties cook them just a minute or two longer so they survive freezing and reheating.

Breakfast Meal Prep Sandwiches Recipe

Recipe by Bob Jones

0.0 from 0 votes

I landed on a Healthy Breakfast Meal Prep that uses a single surprising ingredient to keep breakfast sandwiches intact and ready to grab all week.

Servings

servings

Calories

333

kcal

Equipment: 1. 12-cup muffin tin — for baking the egg patties (or silicone cups)
2. Oven set to 350°F (and 400°F if you bake turkey bacon)
3. Medium mixing bowl for whisking eggs, milk and seasonings
4. Whisk or fork to beat the eggs (either works fine)
5. Measuring cups and spoons for milk, cheese and salt/pepper
6. Rimmed baking sheet or sheet pan for turkey bacon
7. 10–12 inch skillet for sausage and for sautéing spinach
8. Spatula and tongs for flipping and handling hot food, plus a toaster or oven rack for toasting muffins

Ingredients

8 whole grain english muffins, split
8 large eggs
1/4 cup milk (dairy or unsweetened almond)
1 cup shredded cheddar cheese, about 4 ounces
8 slices turkey bacon or 1 pound lean breakfast sausage
2 cups fresh baby spinach, loosely packed
1 ripe avocado
1 tablespoon olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
2 tablespoons chopped fresh chives, optional

Directions

Preheat oven to 350°F (175°C) and spray a 12-cup muffin tin with cooking spray, or grease it with a little olive oil so the eggs dont stick.
In a bowl whisk together 8 large eggs, 1/4 cup milk, 1/2 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper and 2 tablespoons chopped fresh chives if using; pour the egg mix evenly into 8 wells of the tin.
Bake the eggs about 15 to 18 minutes until they're set in the center; one minute before they finish sprinkle about 1 cup shredded cheddar (divided) on top so it melts nicely.
While eggs bake cook your protein: for turkey bacon, lay 8 slices on a sheet pan and bake at 400°F for 10 to 12 minutes flipping once, or pan-fry till crisp. For the 1 pound breakfast sausage shape into 8 patties and cook in a skillet with 1 tablespoon olive oil until browned and cooked through.
Heat a small skillet over medium, add a drizzle of olive oil and 2 cups fresh baby spinach with a pinch of salt; sauté just until wilted, about 1 to 2 minutes, then squeeze out excess moisture with a spatula or paper towel so sandwiches wont get soggy.
Toast 8 whole grain English muffin halves until golden. If you want faster melting put an egg or a slice of cheese on the muffin and toast briefly so cheese gets gooey.
Assemble: bottom muffin, a little sautéed spinach, an egg patty with melted cheddar, a slice of turkey bacon or a sausage patty, a few slices of 1 ripe avocado (or mash lightly), then top muffin and sprinkle extra chives if you want; press gently.
To meal prep wrap each sandwich tightly in foil or plastic wrap and refrigerate up to 4 days. For longer storage freeze individually for up to 2 months, then thaw in fridge overnight.
Reheat from fridge: unwrap and microwave 60 to 90 seconds covered with a damp paper towel or reheat in a 350°F oven 10 to 12 minutes wrapped in foil. From frozen reheat at 350°F for 20 to 25 minutes.
Tip: slice avocado right before eating to avoid browning or store avocado slices with the pit in place and wrapped tight, and if you want sturdier eggs cook them a minute longer so they hold up better during reheating.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.