These healthy meal prep breakfast sandwiches make starting your day with a healthy choice easy. By preparing a big batch for the fridge and making them into healthy freezer breakfast sandwiches, you save time and energy on your busy mornings. Filled with spinach, egg, ham, a slice of cheese, and a toasted English muffin, these egg sandwiches are the perfect hot breakfast for the whole family. Read on for full prep instructions including the best way to freeze and reheat, plus a how-to video!
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Healthy meal prep breakfast sandwiches
I am a huge fan of having a healthy make ahead breakfast sandwiches on hand. I bet you will be too once you try them!
They come together with very little hands-on time.
The beauty of this recipe is that the egg and spinach mixture bakes in the oven while you easily prep the english muffin halves, ham, and cheese.
Once the egg bake comes out of the oven, the entire meal prep breakfast sandwiches finish up with a quick assemble.
You can eat them right away, store in the fridge, or even pop them in the freezer for an easy grab and warm breakfast!
What makes this healthy frozen sandwich a great breakfast option?
Sprouted Grain English Muffins
We’re using Ezekiel 4:9 Sprouted Whole Grain English Muffins – sprouted grains increase digestibility, antioxidants, and the absorption of minerals.
In comparison, the body can’t properly digest the grain in traditional flour or whole grain flour bread, resulting in lost nutrients during digestion.
Protein-Packed
With a mix of whole eggs, egg whites, ham, and cheddar cheese added in, we’re starting the day off with loads of protein.
Protein helps us feel satiated and helps our body feel fuller longer.
Veggie Loaded
Thanks to the frozen spinach, these breakfast sandwiches are loaded with veggies.
If you’ve been looking for a way to add more vegetables to your breakfast, this is the way to go!
Here’s what you need for these healthy breakfast sandwiches
- eggs
- egg whites
- sea salt
- pepper
- frozen cut spinach
- deli ham
- cheddar cheese slices
- Ezekiel 4:9 Sprouted Whole Grain English Muffins
How to make them
- Preheat the oven to 350 degrees F and oil the square glass baking dish. In a bowl add the whole eggs, egg whites, sea salt, and pepper. Whisk until fully combined. Add the spinach into a square baking dish, then pour the egg mixture over. Mix together. Bake in the preheated oven for 30 minutes, or until the eggs are set.
- While the egg mixture bakes, prepare the English muffins by splitting them in half and placing each on a piece of foil large enough to wrap around the sandwiches.
- When the egg bake is done, cut it into 6 equal pieces. Place the egg bake piece on one half of an English muffin, then add the ham, the cheese slice and place the second English muffin half on top. Wrap the foil fully around the breakfast sandwich.
- To warm through, place the wrapped breakfast sandwich in the heated oven for 5 minutes to allow the cheese to melt. Remove and enjoy!
Watch me make these english muffin breakfast sandwiches
The full how-to video can be watched below or on my youtube channel!
How to freeze and defrost these meal prep breakfast sandwiches
If you plan to make a batch for the freezer, follow through to step 3.
Once the breakfast sandwiches are wrapped in foil, label and date them, and place them in the freezer.
They can be frozen for up to 6 months in a freezer bag.
To defrost and enjoy here are 2 options:
From fridge
Place the frozen breakfast sandwiches in the fridge the night before to defrost.
To warm through, heat an oven to 350 degrees F. Place the defrosted breakfast sandwich on a baking sheet in the heated oven for 10-15 minutes to fully warm through.
Alternatively, you can remove the sandwich from the foil and wrap a paper towel around it. Then, on a microwave-safe plate, microwave on high for 1 minute to fully warm through. Since microwaves can vary, add more time in 30-second intervals until your sandwich is fully warmed.
From frozen
To warm the frozen breakfast sandwich heat oven to 350 degrees F.
Place the frozen breakfast sandwich in the heated oven for 20-30 minutes to fully warm through.
Alternatively, you can remove the sandwich from the foil and wrap a paper towel around it.
Then, microwave on a defrost setting for 2 minutes. After that, warm on high for 60 seconds.
Since microwaves can vary, add more time in 30-second intervals until your sandwich is fully warmed.
However you choose to warm your healthy breakfast meal prep sandwiches, you’re going to love them!
Substitutions
Below you’ll find a list of substitutions that will work well in this meal prep breakfast sandwich recipe.
If you try something different out, please leave a comment below letting us all know how it turned out!
Eggs & egg whites – We’re using a mixture of both egg and egg whites. You could use only whole eggs, or only egg whites and make the egg portion work for you!
Frozen spinach – Diced fresh spinach will work in place of the frozen spinach. A great option from the freezer would be frozen kale.
Deli ham – Crispy bacon, turkey bacon, sausage patties, and canadian bacon are all great options to try in place of deli meat.
Cheddar cheese slices – My preferred method is to use sliced cheese here, but you could also use shredded cheese. Use cheddar, or your favorite type of cheese! Any will do.
English muffins – Whole wheat english muffins, or your favorite bread work well for these make ahead sandwiches.
More easy recipes
If you loved these homemade breakfast sandwiches, try these other recipes:
- 3 ingredient spinach egg wraps
- Sausage, egg, and veggie breakfast burritos
- Gluten-free blender protein waffles recipe
- Zucchini baked oatmeal
- Dairy free french toast casserole
- Chorizo breakfast burrito recipe
Egg, Spinach and Ham Breakfast Sandwiches
Ingredients
- 4 eggs
- 4 egg whites
- 1/2 tsp sea salt
- 1/4 tsp pepper
- 1.5 cups frozen cut spinach (any big pieces are broken up)
- 6 slices deli ham
- 6 slices cheddar cheese
- 6 Ezekiel 4:9 Sprouted Whole Grain English Muffins
Instructions
- Preheat the oven to 350 degrees F and oil the square glass baking dish. In a bowl add the whole eggs, egg whites, sea salt, and pepper. Whisk until fully combined. Add the spinach into a square baking dish, then pour the egg mixture over. Mix together. Bake in the preheated oven for 30 minutes, or until the eggs are set.
- While the egg mixture bakes, prepare the English muffins by splitting them in half and placing each on a piece of foil large enough to wrap around the sandwiches.
- When the egg bake is done, cut it into 6 equal pieces. Place the egg bake piece on one half of an English muffin, then add the ham, the cheese slice and place the second English muffin half on top. Wrap the foil fully around the breakfast sandwich.
- To warm through, place the wrapped breakfast sandwich in the heated oven for 5 minutes to allow the cheese to melt. Remove and enjoy!
Notes
Nutrition
If you these meal prep breakfast sandwiches, I’d love it if you left a star rating and comment below letting me know how it turned out!
XO
Heather
Originally published January 2021. Updated July 2022.
3 comments
I have made this recipe four times so far!! I am hooked on these and they are delicious, nutritious, and VERY easy to make! I just made it again this morning and substituted frozen chopped broccoli for the spinach! I also used Johnsonville Chicken Apple Sausage in the one I made this morning! So delicious on gf glutino english muffins!
Thank you Miss Heather for sharing such wonderful recipes!
Thanks for the comment Marsha, I am so glad you’re enjoying them!! Mmmm I’ll have to try them with broccoli and that sausage now! Sounds amazing 🙂
These are delish!! I LOVE meal prepping breakfast because it makes the morning so much smoother at our house. They were so quick to make and very satisfying. I swapped ham for turkey and cheddar for swiss cheese. I love that Heather always gives ideas for how to tweak recipes to keep food boredom at bay!