The ultimate easy breakfast meal prep: healthy freezer breakfast sandwiches. Set aside twenty minutes of your time, and you can prep breakfast for the entire week. These sandwiches are great for breakfast on the go, and are family-approved, too. Use your favorite breakfast sausage or bacon, and your cheese; the options are endless.
What you’ll need to make healthy freezer breakfast sandwiches
Ok, so here’s the deal. You can make these with whatever you want. I am going to list the basic ingredients below, and I will link to the brands that I use. The stats for this recipe really depend on the brands you use here.
- light English muffins
- chicken sausage breakfast patties
- egg whites
- everything bagel seasoning
Other substitutes you can use include:
- bagel thins instead of English muffins
- bacon instead of sausage
- cheese spread, like this one, instead of cheese slices
- full eggs instead of egg whites
- seasonings of choice
You see, the options are endless and these are actually the perfect way to utilize ingredients you already have on hand. I rarely have to run to the store if I want to prep these; if you have half a package of bacon that needs to be used up, use that!
Other things you’ll need:
- This is optional, but I cook my eggs in a donut pan because it’s the perfect size to fit on an English muffin!
- You can also bake your eggs in a baking dish or casserole dish and follow the same instructions, then just cut them into servings.
How to make these healthy freezer breakfast sandwiches
How to cook the eggs
First, you’ll need to preheat your oven to 350F to cook the eggs. As I mentioned earlier, I use a donut pan for this, because it creates perfectly round eggs that fit right on the English muffins. I discovered this months ago when I opened my drawer to get a baking dish, and instead saw my donut pan staring back at me. Also, how often do I make donuts? NEVER (I should get on that). So this was perfect.
But, like I said earlier, you can bake your eggs in a casserole dish and get the same results; then when they are cooked, you’ll just have to slice them into servings. You can also easily make you eggs on the stove, but it might be more time consuming.
So anyway, preheat the oven to 350F. Grab your donut pan, if that’s what you’re using, and spray the openings with non-stick cooking spray. Since I am using liquid egg whites for this recipe, I poured 1/3 cup of egg whites into each opening. Then, I sprinkled 1/4 teaspoon of the Everything Bagel seasoning on top of each one.
Bake them for 15 minutes or until they’re set up and firm. Cooking times may vary depending on whether you’re using a full egg or not; just remember to keep your eye on them. They may only need 10 minutes and you don’t want to overcook your eggs.
How to prep the other ingredients
While the eggs are cooking, it’s the perfect time to prep the other ingredients. I start by splitting the English muffins and laying them out to form a little assembly line. Since I use pre-cooked sausage patties, there’s not much to do in that department, except for laying the patties on the English muffins. Then, I follow up with a slice of cheese.
Yep, that’s it.
Once the eggs are cooked, just lay them on top of each sandwich and close them up. From start to finish this literally takes all of 20 minutes including the cook time for the eggs.
See how perfectly that egg fits on there? I love it.
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 foil. This time, I decided to wrap them in wax paper, followed by foil for an extra barrier. 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.
Healthy Freezer Breakfast Sandwiches
- donut pan
- 6 light English muffins
- 2 cups egg whites
- 6 breakfast chicken sausage patties or: Canadian Bacon rounds
- 6 slices American cheese or: Light Swiss Cheese
- 1.5 tsp everything bagel seasoning or: Seasoning of choice
- cooking spray
- Preheat the oven to 350F.
- Spray a 6-opening donut pan with cooking spray.
- Pour 1/3 cup of egg whites into each opening. Sprinkle 1/4 teaspoon of the Everything Bagel seasoning on top of each.
- Cook for 15 minutes,
- To assemble, split each English muffin open.
- Unwrap each slice of cheese.
- If you are using pre-cooked sausage patties, there is no need to defrost them.
- Top each English muffin with one cooked egg white, one frozen sausage patty, and a slice of cheese.
- Wrap each sandwich in aluminum foil, and then place them in a large freezer bag in the freezer.
- To reheat a frozen sandwich, I advise on placing it in the fridge the night before you plan on eating it. By the morning, it will be defrosted.
- Unwrap the sandwich and microwave for about 45 seconds to 1 minute to melt the cheese and warm the sandwich through.
- To get the English muffin toasty (and avoid any sogginess) toast the sandwich in a toaster oven until crispy and golden brown.
- You can also air fry the sandwich (try 375F until golden and crispy), or you can use a convection oven at 400F.
- 5 WW points on all plans
- Calories: 237 calories
- 3 WW points on all plans
- Calories: 205 calories