Home | Egg, Spinach and Ham Breakfast Sandwiches (Healthy Breakfast Meal Prep)

Egg, Spinach and Ham Breakfast Sandwiches (Healthy Breakfast Meal Prep)

by Heather

These Egg, Spinach, and Ham Breakfast Sandwiches make starting your day with a healthy choice easy. By preparing a big batch for the fridge or freezer, you save time and energy in the morning. Each healthy breakfast meal prep sandwich is filled with a piece of egg and spinach bake, ham, cheddar, and then added into a delicious and wholesome Sprouted Whole Grain English Muffin. Perfect for kids, and adults. Read on for full prep instructions, including a how-to video!

Thank you to Food For Life for sponsoring this post.

Healthy breakfast sandwiches

Healthy Breakfast Meal Prep

I am a huge fan of having a healthy breakfast meal prep option on hand. I bet you will be too once you try these breakfast sandwiches! 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 muffins, ham, and cheese.

Once the egg bake comes out of the oven, the entire meal prep breakfast sandwiches finish up with a quick assemble.

Eat right away, store in the fridge, or even pop them in the freezer for an easy grab and warm breakfast!

Healthy breakfast sandwiches

What makes these breakfast sandwiches a better choice?

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. (We pick these up at Target!)

sprouted whole grain English muffins

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!

egg, spinach and ham breakfast sandwiches

Here’s what you need for these healthy breakfast meal prep sandwiches

How to make them

  1. 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.
  2. 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.
  3. 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.
  4. To warm through, place the wrapped breakfast sandwich in the heated oven for 5 minutes to allow the cheese to melt. Remove and enjoy!  
Freezer friendly egg muffins

How to freeze and defrost

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 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 sandwich in the fridge the night before to defrost.  To warm through, heat an oven to 350 degrees F. Place the defrosted breakfast sandwich 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, 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 through.

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 through.

Healthy meal prep breakfast sandwiches

More breakfast meal prep ideas

If you loved these healthy breakfast meal prep sandwiches, try these other recipes:

Healthy breakfast sandwiches
Healthy breakfast sandwiches
Print Recipe
5 from 1 vote

Egg, Spinach and Ham Breakfast Sandwiches

These Egg, Spinach, and Ham Breakfast Sandwiches make starting your day with a healthy choice easy. By preparing a big batch for the fridge or freezer, you save time and energy in the morning. Each healthy breakfast meal prep sandwich is filled with a piece of egg and spinach bake, ham, cheddar, and then added into a delicious and wholesome Ezekiel 4:9 Organic Sprouted Whole Grain English Muffin. Perfect for both kids and adults!
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Keyword: eggs, english muffins, spinach
Servings: 6
Author: Heather

Ingredients

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.
    how to make healthy meal prep breakfast sandwiches
  • 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.
    how to make healthy meal prep breakfast 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.
    Freezer friendly egg muffins
  • To warm through, place the wrapped breakfast sandwich in the heated oven for 5 minutes to allow the cheese to melt. Remove and enjoy! 
    how to make healthy meal prep breakfast sandwiches

Notes

If you plan to make a batch for the freezer, follow through to step 3. Once the breakfast sandwiches are wrapped in foil, place them in the freezer, and freeze for up to 6 months. Find the defrosting instructions above.
Healthy breakfast sandwiches

If you try this recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

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2 comments

Marsha Palmer January 28, 2021 - 1:27 pm

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!

Reply
Heather January 28, 2021 - 4:15 pm

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 🙂

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