These meal prep breakfast sandwiches are the perfect breakfast for busy mornings. The combination of fluffy eggs, crispy bacon, and melted cheese creates a healthy and high-protein meal to start the day.
I don’t know about you, but I LOVE breakfast sandwiches. They’re tasty, easy to make, and work well as a well-balanced meal idea loaded with protein, carbohydrates, and fats that keep me going all morning long.
While you can certainly find egg sandwiches at any fast-food drive-through, making them at home is easy and so much healthier. Not only can you control the quality of the ingredients you use, but you can also control the portion size and calorie content to support your personal goals. Plus, meal prep breakfast egg sandwiches are something the whole family can enjoy.
Why You’ll Love Them
- Easy to Make – If you can make a sandwich, you can certainly make this recipe.
- High in Protein – The combination of eggs, bacon, and cheese ensures each breakfast sandwich contains 20 grams of protein.
- Freeze Well – These make-ahead breakfast sandwiches keep well in the fridge and freezer, making them a great meal prep idea.
Ingredients + Substitutions
- Eggs – To add some protein.
- Bacon – To add some more animal protein. I used regular bacon, but you can use Canadian bacon, turkey bacon, or sausage patties instead. See the notes section of the recipe card for details.
- Cheese – To add some more protein and healthy fats. The recipe calls for cheddar cheese, but you can use any low-moisture cheese you like. American, Havarti, Monterey Jack, and pepper jack cheese would work particularly well.
- English Muffins – To add some complex carbohydrates. I used white English muffins, but whole wheat English muffins would also work well.
- Milk – To add some extra protein to the baked eggs and ensure they have a creamy texture.
- Salt and Pepper – To season.
Dietary Adaptions
To Make them Gluten-Free: Use gluten-free English muffins and certified gluten-free bacon.
To Make them Dairy-Free: Omit the cheddar cheese and use cooking spray instead of butter, and swap the milk for almond milk.
Red’s Nutrition Tip
While saturated fat is not inherently unhealthy, if you’re trying to reduce your intake, you can swap the pork bacon for turkey bacon and use a low-fat cheese instead.
Serving Suggestions
This meal prep breakfast sandwich recipe is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own as an easy grab-and-go breakfast or adapted to suit your personal calorie or macro needs. For example:
- To make them higher in protein, add an additional 6-12 eggs to the recipe, or add a cup of cottage cheese to the egg mixture.
- To make them lower in fat, swap the bacon for turkey bacon or turkey sausage patties.
- To make them higher in fiber, use whole-grain English muffins and/or add a mixture of your favorite veggies, finely chopped, to the egg mixture.
- To add some flavor, add a dash of hot sauce, onion powder, and/or garlic powder to the egg mixture.
Storage + Reheating
To Refrigerate: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a plastic bag or airtight container, and store them in the fridge for up to 5 days.
To Freeze: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a freezer-safe plastic bag or airtight container, and store them in the freezer for up to 3 months.
To Reheat: For the best results, thaw the breakfast sandwiches overnight. Once thawed, remove the parchment paper or aluminum foil, and warm in the microwave for 1-2 minutes or in the oven or toaster oven at 425°F for 5-10 minutes. To reheat breakfast sandwiches from frozen, unwrap them, then warm them in the microwave for 3-4 minutes or in the oven or toaster oven at 425°F for 15-20 minutes.
More Meal Prep Breakfast Recipes:
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Meal Prep Breakfast Sandwiches
These freezer breakfast sandwiches are a great meal prep idea for quick breakfasts. You can make a large batch and store them in the fridge overnight or the freezer for months.
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Prep Time: 15 minutes -
Cook Time: 20 minutes
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Total Time: 35 minutes
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Yield: 12 sandwiches 1x
Prep Time:
Yield:Ingredients
- 12 eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 12 slices of bacon
- 12 English muffins, cut in half
- 12 (1-ounce) slices cheddar cheese
- Butter, or cooking spray, for greasing
Instructions
- Preheat the oven to 375°F and grab a 9×13-inch baking dish and a large baking sheet. Line the baking sheet with parchment paper, and lightly grease the baking dish with butter or cooking spray.
- In a large bowl, crack the eggs, then add the milk, salt, and black pepper, and whisk until well combined. Then pour the egg mixture into the greased baking dish, and set aside.
- On the baking sheet lined with parchment paper, add the slices of bacon, laying them one next to the other.
- Transfer the baking dish with the egg mixture AND the baking sheet with the bacon to the oven. Cook the eggs for 18-20 minutes until the center is set and the eggs are cooked through, and cook the bacon for 15-20 minutes until cooked to your liking.
- Once the eggs and bacon are cooked, remove both from the oven. Allow the eggs to cool completely in the baking dish, and transfer the bacon to a large plate lined with a paper towel, and allow to cool completely.
- Optional: While the eggs and bacon are cooling, toast the English muffins until lightly golden brown, then allow them to cool.
- Once the eggs are cooled, slice them into 12 even squares, and cut each slice of bacon in half.
- Once everything is ready, assemble the breakfast sandwiches; top the bottom of each English muffin with a slice of cooked egg, a slice of cheese, two half slices of cooked bacon, and the other half of the English muffin.
- Once assembled, wrap each breakfast sandwich individually in parchment paper and/or aluminum foil, then store them all in a freezer-safe bag or air-tight container in the fridge for up to 5 days or in the freezer for up to 3 months.
- Thawed breakfast sandwiches can be reheated in the microwave (unwrapped) for 1 minute or in the oven or toaster oven (unwrapped) at 425°F for 5-10 minutes. Frozen breakfast sandwiches can be reheated in the microwave (unwrapped) for 3-4 minutes or in the oven or toaster oven (unwrapped) at 425°F for 15-20 minutes.
Notes
To Use Sausage Patties: Swap the bacon for 12 sausage patties in steps #3-4, flipping them halfway through the cooking process.
To Use Canadian Bacon: Swap the bacon for 12 slices of Canadian bacon in step #3 and reduce the cooking time in step #4 to 12-15 minutes.
To Use Turkey Bacon: Swap the bacon for 12 slices of turkey bacon and follow the instructions as outlined.
To Use Bagels: Swap the English muffins for 12 bagels and follow instructions as outlined.
Nutrition
- Serving Size: 1 sandwich
- Calories: 353 calories
- Sugar: 5 grams
- Fat: 20 grams
- Carbohydrates: 25 grams
- Fiber: 4 grams
- Protein: 21 grams
These are great and even my pickiest eater loved it. It’s so nice to have a high protein breakfast ready to go for busy mornings! Next time I might try adding cooked spinach or bell peppers to the eggs as they bake.
Love that! Thanks for sharing, Eloise.