The easiest breakfast to meal prep is hands down an egg sandwich, and you can create all different varieties. My classic freezer egg sandwiches feature sausage, egg and cheese, but these broccoli and cheddar egg sandwiches are a great twist on the classic. I bake eggs, egg whites, cheese, and fresh broccoli into a quiche, and then cut it into six servings. Assembled with light English muffins and frozen individually, these are a great vegetarian option for breakfast, and the perfect way to incorporate some extra veggies into your day.
What’s in these broccoli and cheddar egg sandwiches?
These egg sandwiches start off with a nutritious egg bake, made with broccoli and cheddar. Because the flavors are pretty basic, you can add any other vegetables you enjoy (spinach would be great too!). You can also add your seasonings of choice. I only use salt and pepper here, because I really don’t think it needs much else!
The main components of the egg bake are: eggs, egg whites, broccoli, and cheddar. That’s it! You can use all eggs, or all egg whites. This recipe is totally customizable. I basically was able to use up stuff I had in the fridge for this recipe. If you don’t have cheddar, any other cheese will work perfectly.
These mini omelets (if you will) then sit on light English muffins, which are perfect for this. You can also use other alternatives, like a light bun or roll, or a bagel thin, or any other type of bread you enjoy. Make these your own!
What will I need to make these broccoli and cheddar egg sandwiches?
- I use Egglands Best Eggs. On the WW green plan (where you need to count eggs), these are lower points than standard eggs because of their calories and fat content.
- egg whites (you can use all eggs, or all egg whites, whichever you prefer)
- broccoli (I recommend fresh; if you use frozen make sure it is fully defrosted and patted dry, otherwise it will be too wet to bake with the other ingredients)
- salt and pepper
- reduced fat cheddar
- light English muffins
- I use these from Stop and Shop. It is their store brand and they are usually $2.50 a package. I also have used the 647 Bread brand of light English muffins.
- These English Muffins are 2 WW points each and 90 calories each, for reference. The stats noted below are based on this.
How to make broccoli and cheddar egg sandwiches
To make these egg sandwiches, start off by preheating your oven to 350F. Next, combine your eggs, egg whites, salt, pepper, cut broccoli florets, and cheddar. Make sure your broccoli is cut into small florets so that it combines well with the other ingredients (see below for scale). Stir everything to combine. Bake for 30 minutes or until it is set up.
Cut the egg bake into 6 portions, and place each portion on an English muffin. If you are eating one right away, you can toast the muffin. Otherwise, wrap the egg sandwiches in your wax paper and foil to freeze for another day. It’s as simple as that!
The most important questions… how to store and reheat these sandwiches
Addressing all of the frequently asked questions for this recipe here:
- How to wrap the sandwiches: I usually wrap the sandwiches individually in wax paper, followed by foil. Once they are fully wrapped, I usually keep them in a large freezer bag. The plastic bag that the English muffins come in is also a great storage bag for these.
- Do you toast the English muffin before assembling? I do not.
- Freezer or fridge? If you plan on eating the sandwiches over the next few days, they are perfectly fine in the fridge. If you want to save them for the future, store them in the freezer. I tend to put them all in the freezer, just in case my plans change throughout the week.
How to reheat the sandwiches
- If your sandwiches are in the freezer and you plan on having one for breakfast tomorrow, I suggest taking one out and placing it in the fridge so it can slowly thaw overnight. If you don’t do that, don’t worry. It’s just a suggestion.
- In the morning when you are ready to eat one, unwrap it from the foil and microwave it quickly for about one minute. This helps take the chill off, melt the cheese, and make sure the egg defrosts fully.
- Next, you have to crisp it up. The microwave alone isn’t sufficient for reheating, if you ask me. To crisp it up, you can do a few things.
- Toaster oven: I pop the sandwich right in the toaster oven for a few minutes to get crispy. Sometimes, I put the sandwich upside down to do this, because I find the bottom gets more soggy than the top. This is the method I use when I am in the office.
- Conventional oven: Preheat the oven to 400F. While it’s preheating, I pop the sandwich right into the oven, usually on the foil it was wrapped in originally. Again, I like to put the sandwich upside down, so that the bottom gets crisped up. Cooking times will vary, but I just keep my eye on it until the English muffin looks toasty and crispy.
- Air Fryer: The air fryer is great for reheating and crisping things up. I suggest using 375F as the temperature and checking on it every so often. It should only take a couple of minutes.
Broccoli and Cheddar Egg Sandwiches
- baking dish (8x12)
- wax paper, foil for wrapping
- 6 eggs
- 1 cup egg whites
- 1/2 tsp kosher salt
- fresh cracked pepper
- 3 cups broccoli fresh, chopped into florets (about 1 head of broccoli)
- 1/2 cup reduced fat cheddar cheese
- 6 light English muffins
- non-stick cooking spray
- Preheat the oven to 350F.
- Spray your baking dish with non-stick cooking spray.
- In a mixing bowl, add the eggs, egg whites, salt, pepper, and cheddar cheese. Whisk to combine thoroughly.
- Break the broccoli florets into small pieces (bite-sized) so that it combines with the eggs evenly. Add to the egg mixture and stir to combine.
- Pour the egg mixture into the baking dish.
- Bake for 30 minutes.
- Remove from the oven and cut into six portions.
- Add one portion to each English muffin to form sandwiches.
- Eat immediately, or wrap and freeze for later (see blog post for freezing and reheating suggestions).
- 4 WW points (blue and purple plans)
- 5 WW points (green plan, using Egglands Best Eggs)
Try these other freezer-friendly egg sandwich preps: