Easy Meal Prep Breakfast Sandwiches

September 10, 2022

Never before has an on-the-go breakfast sandwich been so simple and easy to prepare! My Easy Meal Prep Breakfast Sandwiches are a fast, easy, and delicious way to enjoy the classic breakfast sandwich that you know and love. Plus, the best part is, you can easily make up to TWELVE of these sandwiches at once and freeze them for later, so you always have a healthy breakfast ready-to-go!

Several of the meal prep breakfast sandwiches, laid out on a countertop

Friends, when it comes to breakfast, I think we can all agree that one of the quintessential American breakfasts is the infamous breakfast sandwich. Whether you’re going with a classic McDonald’s Egg McMuffin, or making your own gourmet sandwich from scratch, there are so many ways to enjoy a breakfast sandwich.

Back when I was living in New York City and attending NYU, I ate breakfast sandwiches almost on the daily. It’s the classic New York style: a bacon, egg, and cheese sandwich, from the local bodega, served with a cup of black coffee. Despite its name, these sandwiches are available all day long, on almost every corner, and consist of a chewy New York-style bagel, crispy bacon, a pillowy scrambled egg, and melty American cheese. It’s a combination that can’t be beat!

But while delicious, it’s not exactly known as the healthiest sandwich in the world. And, buying one daily not only costs time, but also money. My spin on the classic breakfast sandwich, but made meal-prep friendly, is the perfect way to save your precious time and money, while still enjoying a delicious (and arguably more nutritious) breakfast sandwich!

Two of the meal prep breakfast sandwiches, stacked on top of each other and held in hands

What You Need to Make These Nostalgic Breakfast Sandwiches

  • English Muffins: Instead of bagels, we’re using English muffins as the base for these sandwiches. Why? Because English muffins are delicious! You can use regular or gluten-free English muffins, for this recipe. Both work well!
  • Eggs: It wouldn’t be a breakfast sandwich without the scrambled eggs! Be sure to read my notes below on how to prepare your eggs; you can use your favorite eggs, egg whites, or even JUST Egg, to make it vegan-friendly!
  • Turkey Bacon: I personally like turkey bacon on my breakfast sandwiches, because it’s a slightly lighter and healthier alternative to traditional pork bacon. Plus, it’s delicious with this flavor profile!
  • Tomato: Fresh tomato not only adds vibrancy and a pop of color to your eggs, but also adds the perfect, sweet, and tangy twist.
  • Red Onion: Red onion adds the perfect kick to your eggs, especially when paired with the tomato. Yum!
  • Spinach: For an extra dose of greens, fresh spinach is your perfect accompaniment. And since this is a meal-prep recipe, after all, you can also use frozen spinach!
  • Sea Salt and Pepper: Of course, any sandwich needs a dose of salt and pepper!
A plate of the meal prep breakfast sandwiches

How to Make the Perfect Breakfast Sandwich Eggs

The KEY to making the perfect eggs for your breakfast sandwich is to prepare your eggs in a silicone donut pan. Sounds a little crazy, right?! Well, once you try it, you won’t go back, because this is such a simple, easy, and mess-free way to prepare the eggs for your breakfast sandwiches, all at once.

Simply whisk your eggs and veggies together in a bowl and add them to your silicone donut pan. Then, bake for 20-25 minutes at 400 F until the eggs are fully cooked to your liking. The circular shape of the donut pan makes the eggs the perfect size for the English muffins, for a nice, clean breakfast sandwich!

And if you don’t have a silicone donut pan, you can also use a casserole dish instead, and cut the eggs into squares after they’re done baking.

How to Prep the Easiest Meal Prep Breakfast Sandwiches

Making these sandwiches are so simple and easy, you’ll have a freezer full of them before you know it!

Simply start by preparing the bacon; preheat your oven to 400 F and place your bacon on a tin foil-lined baking sheet. Once the oven has heated, place your baking sheet into the oven and bake for 15-17 minutes. Then, while the bacon is cooking, prepare the eggs.

Wash and chop your veggies- the tomatoes, spinach, and onion- and set aside in a small bowl. In a separate bowl, whisk together your eggs, then toss the veggies in. Using oil or butter, grease your silicone donut pan or casserole pan and pour the egg mixture inside. Bake for 20-25 minutes, or until the eggs are fully cooked.

While your eggs are in the oven, prepare your English muffins by slicing them in half and toasting them, if desired. Once your eggs are done, add them to the English muffins, alongside the bacon, and assemble your sandwiches.

Cover your sandwiches in foil, freeze, and store for up to three months. When you’re ready to eat them, simply reheat and enjoy!

A donut pan, filled with the meal prep breakfast sandwich egg mixture

A Note on Adding “Wet” Ingredients

If you’re someone who loves to add any wetter ingredients to their breakfast sandwiches, like avocado, more cheese, arugula, or hot sauce, then listen up, because this step is important!

I don’t recommend adding these ingredients to your sandwiches before you freeze them. Instead, take your pre-made, frozen sandwiches, reheat them, and then add your wet ingredients, as desired. It’s a simple and easy way to have the most delicious sandwich, every time!

If you make this recipe, please be sure to leave a review and rating below! And, since I practically live on Instagram, be sure to tag me in your creations so that I can repost them! xx

** Photography by Gayle McLeod
Several of the meal prep breakfast sandwiches, laid out on a countertop
Nut Free/Refined Sugar Free

Easy Meal Prep Breakfast Sandwiches

5 from 1 vote
Nicole Modic
Prep Time 15 mins
Cook Time 40 mins
Total Time 1 hr 5 mins
SERVES 6 Sandwiches
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Never before has an on-the-go breakfast sandwich been so simple and easy to prepare! My Easy Meal Prep Breakfast Sandwiches are a fast, easy, and delicious way to enjoy the classic breakfast sandwich that you know and love. Plus, the best part is, you can easily make up to TWELVE of these sandwiches at once and freeze them for later, so you always have a healthy breakfast ready-to-go!

Equipment

Ingredients

  • 6 English Muffins
  • 6 Eggs
  • 6 Slices Turkey Bacon
  • 1 Tomato chopped
  • 1/3 Red Onion chopped
  • 1 Handful Spinach chopped
  • Sea Salt & Black Pepper to taste

Instructions

  • Start by preparing the bacon; preheat your oven to 400 F and place your bacon on a tin foil-lined baking sheet. 
  • Once the oven has heated, place your baking sheet into the oven and bake for 15-17 minutes. 
  • Then, while the bacon is cooking, prepare the eggs. Wash and chop your veggies- the tomatoes, spinach, and onion- and set aside in a small bowl.
  • In a separate bowl, whisk together your eggs, then toss the veggies in.
  • Using oil or butter, grease your silicone donut pan or casserole pan and pour the egg mixture inside.
  • Bake for 20-25 minutes, or until the eggs are fully cooked.
  • While your eggs are in the oven, prepare your English muffins by slicing them in half and toasting them, if desired.
  • Once your eggs are done, add them to the English muffins, alongside the bacon, and assemble your sandwiches.
  • Cover your sandwiches in foil, freeze, and store for up to three months. When you’re ready to eat them, simply reheat and enjoy!

Did you make this recipe?

I’d love to see what you made – tag @kalejunkie
in your posts and I’ll re-share!

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