These Freezer Breakfast Sandwiches make healthy breakfasts a breeze. Batch prep sheet pan eggs, serve on an English muffin, and freeze!
If you find yourself constantly skipping breakfast and feeling hangry and tired alter, these freezer breakfast sandwiches are for you. I get it, mornings can be busy and rushed, so I love that all I have to do is pull one of these breakfast sandwiches out of the freezer and put it in the microwave.
These freezer breakfast sandwiches are super easy with sheet pan eggs, meat and cheese served on an English muffin. They taste like an egg mcmuffin, but boosted with extra nutrition!
Why This Recipe Is Dietitian Approved
- Perfect for meal prep. This recipe is so fast to throw together and you'll have an entire week's worth of sandwiches.
- Easy to customize. Switch up the type of meat, added veggies, type of cheese, and even the bread.
- Great for on the go. Simply grab and reheat - it's that easy!
Ingredients
Eggs. Eggs are the base of these breakfast sandwiches. We use one entire carton of eggs. White or brown eggs both work.
Milk. Any milk of choice can be used! I personally recommend dairy milk or soy milk.
Cottage cheese. This is an optional ingredient, but adds extra protein and fluffiness.
Spices. Salt, black pepper, and italian spices are all you'll need in this recipe.
Vegetables. If you would like to use vegetables you may use any raw or frozen, defrosted vegetables of choice (just dice them small). If they are frozen, just drain them of any excess moisture before adding.
English muffins. You can use any english muffins of choice. I recommend a whole grain option for extra fiber.
Cheese. I recommend square slices of cheddar cheese so they fit the sandwich well.
Meat. I typically use deli meat such as nitrate/nitrite free ham, as this is one less thing I need to cook. However, cooked bacon, peameal bacon or sausage will also work well.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Preheat the oven to 350F. Prepare a 9.5x13” sheet pan by spraying with cooking spray, topping with a layer of parchment paper and spraying once again with cooking spray (this helps make the eggs easy to remove).
- In a large mixing bowl whisk together eggs, milk and cottage cheese until smooth. (for fluffier eggs, you may blend this all together using a blender until smooth).
- Pour the egg mixture into the sheet pan (disperse the cottage cheese curds around the pan if needed). Top with chopped vegetables, and spices, stir once more in the pan to ensure everything is evenly dispersed. Bake for about 16-19 minutes, or until fully cooked. The eggs are cooked when they are no longer jiggly and are set in the center.
- Allow the eggs to cool for a few minutes before slicing into 12 equal sized slices.
- Open the english muffins and arrange them, cut side up on a large sheet pan. Broil on high for about 3-5 minutes until lightly toasted.
- Once toasted, layer one side of each english muffin with a slice of egg, cheese, cooked meat, and finish it off with a second slice of egg before topping with the second half of the english muffin. And allow it to cool.
- To wrap your sandwiches: I use this method and secure the wrap using a piece of tape.
- Place all sandwiches in a large ziploc bag and freeze.
Substitutions and Variations
To make gluten-free: use a gluten-free english muffin, my personally favourite are Queen St Bakery .
To make dairy-free: if you are looking to make these dairy-free, you will need to do a few simple swaps. Swap milk for a dairy-free milk of choice (i recommend soy milk) and omit the cottage cheese in the eggs. For the sandwich, use a dairy free cheese of choice (ensure it melts well).
To make nut-free: this recipe is naturally nut-free.
There are so many ways to switch up this recipe:
- Deli meat can be replaced with any COOKED meat of choice. Breakfast sausage rounds, peameal bacon, turkey bacon etc. will all work great!
- Try adding fresh vegetables like tomato or spinach once the sandwiches are defrosted
- Change up the type of cheese
Equipment
Storage
These are PERFECT for meal prep! They freeze and reheat great. I recommend wrapping each sandwich individually before placing it in a large freezer safe bag. Sandwiches can be frozen for up to 3 months.
If you are wanting to keep these sandwiches fresh (not freezing), you can place them in an airtight container in the fridge for up to 3 days.
Top Tips for Success
If you are looking to make different variation, I recommend freezing the base recipe as is and customizing once defrosted. For example, add your favourite sauce of choice, fresh spinach, tomatoes etc. to the sandwich when it is defrosted.
Double the number of sandwiches you prep. If you are using a higher protein meat such as breakfast sausages, I recommend only using one slice of eggs per sandwich. This way you can make 12 sandwiches!
Frequently Asked Questions
No they do not. Just ensure they are diced small before being added to the eggs; they will cook while the eggs cook. Please note that some vegetables such as tomatoes have a higher moisture content and may result in the cook time of the eggs increasing slightly.
More Breakfast Recipes
If you liked these freezer breakfast sandwiches, try these recipes next:
- Air Fryer Breakfast Sandwich
- Mediterranean Bagel Breakfast Sandwich
- Grilled Pesto Tofu Sandwich
- Veggie Mediterranean Sandwich
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these freezer breakfast sandwiches, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Freezer Breakfast Sandwiches
Ingredients
For the eggs:
- 12 eggs
- ½ cup milk
- ½ cup cottage cheese optional
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon italian spice blend
- 1 cup chopped vegetables of choice optional I typically use defrosted and drained frozen spinach
For the sandwiches:
- 6 english muffins
- 6 square slices of cheese of choice i like using cheddar
- 6 slices of meat of choice I like using ham, however turkey or chicken works, cooked bacon, or cooked breakfast sausage
Instructions
For the eggs:
- Preheat the oven to 350F. Prepare a 9.5x13” sheet pan by spraying with cooking spray, topping with a layer of parchment paper and spraying once again with cooking spray (this helps make the eggs easy to remove).
- In a large mixing bowl whisk together eggs, milk and cottage cheese until smooth. For fluffier eggs, you may blend this all together using a blender until smooth.
- Pour the egg mixture into the sheet pan (disperse the cottage cheese curds around the pan if needed). Top with chopped vegetables, and spices, stir once more in the pan to ensure everything is evenly dispersed. Bake for about 16-19 minutes, or until fully cooked. The eggs are cooked when they are no longer jiggly and are set in the center.
- Allow the eggs to cool for a few minutes before slicing into 12 equal sized slices.
For the sandwiches:
- Open the english muffins and arrange them, cut side up on a large sheet pan. Broil on high for about 3-5 minutes until lightly toasted.
- Once toasted, layer one side of each english muffin with a slice of egg, cheese, cooked meat, and finish it off with a second slice of egg before topping with the second half of the english muffin. And allow it to cool.
- To wrap your sandwiches- I use this method and secure the wrap using a piece of tape.
- Place all sandwiches in a large ziploc bag and freeze.
To reheat:
- From frozen: microwave for about 3 minutes, flipping the sandwich halfway.
- Thawed: thaw by placing the fridge overnight. Once thawed in the morning, microwave for 1 minute.
- For crispy sandwiches: after microwaving place in the oven or air fryer at 350F for about 5 minutes flipping halfway .
Notes
Depending on the type of paper used to wrap the sandwich, you may be able to heat the sandwich in the wrap. If using wax paper, it is NOT oven safe but can be placed in the microwave for short periods of time. Parchment paper is both oven and microwave safe Number of sandwiches:
I chose to add two egg slices to each sandwich to make them more filling and add extra protein. If you would like a smaller sandwich, feel free to use just one slice, in each. This will make a total of 12 sandwiches. Cook time:
Please note that some vegetables such as tomatoes have a higher moisture content and may result in the cook time of the eggs increasing slightly. The size of your pan will also affect cook time of the eggs: smaller pans will result in thicker eggs meaning a longer cook time. Larger pans will result in thinner eggs and a shorter cook time. *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nicole Addison says
The perfect option for a grab and go breakfast! Make sure you read all the notes and tips for the best sandwiches and reheating!