Home | Healthy Meal Prep Breakfast Sandwiches – Freezer Friendly Recipe

Healthy Meal Prep Breakfast Sandwiches – Freezer Friendly Recipe

by Heather

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!

Thank you to Food For Life for sponsoring this post.

meal prep breakfast sandwiches

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!

Healthy breakfast sandwiches

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.

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!

morning breakfast sandwiches

Here’s what you need for these healthy breakfast sandwiches

Freezer friendly egg muffins

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!  

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!

Healthy meal prep breakfast sandwiches

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.

Healthy breakfast sandwiches

More easy recipes

If you loved these homemade breakfast sandwiches, try these other recipes:

Healthy breakfast sandwiches
Print Recipe
5 from 3 votes

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 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Breakfast
Cuisine: American
Keyword: eggs, english muffins, spinach
Servings: 6
Calories: 349kcal
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.
Did you make this recipe?Be sure to tag me @fitmamarealfood or tag #fitmamarealfood!

Nutrition

Calories: 349kcal | Carbohydrates: 31g | Protein: 24g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 144mg | Sodium: 707mg | Potassium: 171mg | Fiber: 6g | Sugar: 1g | Vitamin A: 329IU | Calcium: 143mg | Iron: 1mg
Healthy breakfast sandwiches

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.

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3 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 🙂

Reply
Sarah Edwards July 19, 2022 - 9:59 am

5 stars
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!

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