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
- cheese
- egg whites
- everything bagel seasoning
Other substitutes you can use include:
- bagel thins instead of English muffins
- bacon instead of sausage
- cheese spread, , 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
Equipment
- donut pan
Ingredients
- 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
Instructions
- 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:
- 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.
Notes
- 5 WW points on all plans
- Calories: 237 calories
- 3 WW points on all plans
- Calories: 205 calories
Nutrition
Related Posts
Love this easy meal prep and so great on busy mornings!!
Making the eggs in a bagel pan is genius! Perfect low point sandwiches for on the go mornings.
So you pre toast the English muffins before you freeze them?
nope!
I love this idea!! I made them for this week. When I thawed them in the microwave, the English muffin became very wet. Do you have any suggestions for fixing this? Love your recipes!!
I live these as well, but had the same problem. Any ideas? Thank you…
My air fryer makes all the difference! I thaw it in the microwave and then pop it in for a couple of minutes and it’s perfectly crispy
Made these, loved it! My kids couldn’t wait for them to come out of the oven!
Easy and delicious! I just started making these a few weeks ago and it has helped me actually eat breakfast! Thank you!
I have meal prepped these multiple times and it honestly makes the morning so much easier knowing that I have a delicious, healthy breakfast ready to go. I have silicone donut molds, which makes it easier to create the egg white portion, but they are truly easy to put together. I add a little hot sauce or maybe a dollop of ketchup when it’s time to eat. I’ve also done it without the cheese and it’s still a winner.
Love this recipe! Making the egg portion in a donut pan is a game changer. For those saying it came out soggy, I warm mine up in an air fryer or toaster oven and they turn out perfect!
How long and at what temperature do you air fry it for?
I absolutely love how easy this breakfast is, and the donut pan trick is amazing. The egg portion is perfect for the English muffin! However, when heating it it during the week, the egg portion gets so unbelievable wet and the English muffin gets so soggy. I have tried heating the English muffin upside down in the oven after microwaving it for 45 seconds, and then flipping it, and it helps some but the inside of the muffin is still soggy. I have also tried toasting the muffin while the inside heats in the micro and the eggs still release so much moisture it still makes the muffin soggy. If I’m home and have the time to keep it in the oven it’s fine, but when I’m at work I don’t have a toaster oven so it’s not as good.
Absolutely delicious!! I meal prepped 12 of these & they have been such a blessing on busy morning when I want something filling but just don’t have the time to cook. I’ll make these over & over!
Easy breakfast, loved it. Order pan from Amazon. Ate one this morning yum!
Great idea! Taste goos! Made mine with Asiago cheese since I had but will try Velveeta next time. So excited my breakfast is prepared for the week.
This is, beyond question, the most fabulous “hack” I’ve picked up from Instagram. The donut pan egg whites fit perfectly into an English muffin or burger bun… Life-changing! Thank you Steph!
Can you use whole eggs to make this?
Those how easy these were to make! I rarely have time to make myself breakfast so this was a great option.
Such a wonderful way to have breakfast ready to go for the week. My husband always appreciates when I prep some for him as well!
I made these this morning to change up my breakfast they were delicious, what a great idea to use the donut tray. My family loved them also.
This is my new favorite breakfast prep. I love that I can make these ahead of time and freeze them. I also love that they keep me full throughout my morning until my lunch break. Great Recipe! I personally add a little grape jelly to my sandwiches.
Love these and make weekly!
After several attempts I have found a trick to prevent a soggy bun. I always put the egg in the middle of a sandwich, so the sausage and cheese are the only things that actually touch the bun. Secondly, before putting into the air fryer, I open the sandwich so that it is split into two halves and put them both upside down so that the egg is on the fryer part not the bun. Perfectly crisp every time!
Sprinkling the everything bagel seasoning in my eggs has been a game changer!
These are amazing!
Perfect for breakfast meal prep! The donut pan trick for the egg whites is perfect. I have made these twice already and plan to continue making. Thanks!
😚👌🏼
Love these to bring to the office! They reheat so well!!
Made this a few time! Makes morning so simple on the go! Very good!
So simple and her suggestion of using a donut pan to make the eggs in the oven makes it that much faster to prep!
The best go to breakfast!!
I love having these in the freezer for quick, easy, grab and go breakfasts. The doughnut pan hack for cooking the egg whites is genius.
These are our go to prep at least once a month. Delicious and so easy for grab and go. I don’t freeze them I refrigerate them wrapped nicely and microwave and head out.
What did you wrap them in for the microwave? Thanks!
Make these every week, so delicious and great to
have on hand ready to go when you need it. Favorite of my very picky teenage son!😋
Love how you give us a way to make classics healthier. Love this chicken sausage, love how easy it is, love your recipes!
Super easy and quick way to prepare breakfast for the week. I did add some cajun chicken sausage to bulk it up for my husband. I cook the eggs and store then separate and he assembles it all at work.
Easy meal prep. I do my egg in the bottom of a large muffin tin which also works for perfect sizing with the sandwich.
These are THE PERFECT meal prep breakfast. They don’t get soggy, the tip of wrapping in wax paper is game changing. Another 5 start recipe from Steph!
I’ve been making these ever since Steph posted them on IG. They’re easy to prep, put in the freezer, then throw in your bag without worrying about having a healthy breakfast for the week!
Great idea and my go to most work days!!
Yummy-easy breakfast!
This turned out great. I baked the egg whites in a silicone pan and they took 40 minutes to set but worth the time. I stored in wax paper and foil as suggested so hoping they reheat well. Such a good and filling sandwich.
One of my go-to breakfast meal preps. The donut pan egg-cooking method is great because you don’t have to stand over the stove – breakfast for the week is done in under 20 minutes. They are great reheated too – I would defrost in the microwave and then pop them in the air fryer for a few minutes and they tasted like I had just made them. My favorite way to make them is with the pre-cooked bacon slices and the allouette everything bagel spread!
We have started making these every week and it has helped out so much! Having breakfast ready to go makes life a lot easier.
Hi! So I used the same ingredients as you and calculate 4 points? English muffin is 2, cheese is 1, egg whites 0 and sausage 1. Did I miss something? Thanks for all your great recipes!😊
These were amazing! The donut pan tip is genius.
Such an easy, quick, and tasty recipe! I keep half in the freezer and half in the fridge. Super easy to reheat either way.
I just made this recipe using Velveeta which is what I had on hand. So easy and absolutely delicious 🙂
So excited to have these in the freezer! Made these and the broccoli cheddar ones this weekend to have on hand as we start a new month. Breakfast or lunch, easy, delicious, and protein packed!
These are amazing…thank you for sharing all the goodness and tips to reheat.
I’m getting ready to make. I bought frozen chicken sausage patties and have Taylor ham. I assume a prepare those are cook those before I put them on the English muffins?
I bought the donut pan and the eggs came out perfectly. I made half with chicken sausage and half with Taylor ham. I figured out I just need to prepare and warm up the sausage and ham before. My husband and I ate two this morning and we delivered two to our neighbors! Thank you so much for all your inspiration. My daughters love you and have made a lot of your recipes. Tonight I am making your Greek sheet pan chicken dinner
These were so fun and easy to prepare. Donut pan is a plus. Great recipe! Very flavorful breakfast sandwich. Thanks Steph!
Best egg sandwiches! Such a great and easy way to get your morning started. I look forward to these!
Excited to try these. I know you don’t usually toast them but have you? I will only be able to microwave them to reheat at work and I’m thinking this may be helpful.
Made these with homemade chicken sausage which is so good. I assembled, wrapped and froze. The bottom of English muffin so soggy when I defrost I end up throwing away. Should egg be cooled prior to assembling?