Hello make-ahead breakfast sandwiches! These protein-packed meal prep breakfast sandwiches make the perfect breakfast for life on the run. Easy to make in advance and store in the freezer for a healthy last-minute breakfast!
Recently I’ve been focusing on trying to eat more protein-filled breakfasts. I find that if I start my day with protein I have fewer blood sugar spikes and crashes throughout the day.
That being said, I have two young kids who need a lot of help during breakfast time so I simply don’t have the ability to whip up a protein-filled breakfast from scratch every morning.
Enter these sheet pan breakfast sandwiches. All I need is less than an hour to get these prepped for the week (or freezer) so that I have a healthy breakfast waiting for me each morning. I usually double the recipe so that I have 12 breakfasts already prepared.
They’re healthy, packed full of protein and easy to make which is especially helpful during this particularly chaotic season of life. I have a feeling you’ll love these as much as I do!
Ingredients Needed
- Eggs – I like a high quality egg (you’ll notice the difference!) from a local farm or even Vital Farms.
- Milk – I personally prefer regular cow’s milk with my eggs but if you’re dairy-free you can use a plant-based milk instead (and omit the cheese)
- Salt + pepper – feel free to reduce salt amount if watching sodium levels
- Cherry tomatoes – grape tomatoes or even chopped roma tomatoes work great.
- Kale – or any other hearty green like collars or chard.
- Bacon – You can also sub in 1/2 lb ground chicken, turkey or pork sausage.
- Sliced cheese – I like Cheddar or Monterey Jack Cheese
- English muffins – feel free to use whole grain or gluten-free if desired.
- Avocado – for mashing onto each breakfast sandwich before serving.
How to Make Meal Prep Breakfast Sandwiches
STEP 1: WHISK EGGS
In a large bowl whisk together eggs, milk, salt and pepper. Set aside.
STEP 2: COOK BACON + KALE
Heat a large pan over medium heat and add bacon. Cook until crispy (5-10 minutes). Remove from pan, pat away grease and chop finely. Add kale to pan and cook in bacon fat until wilted.
STEP 3: BAKE
In bowl with whisked eggs add in cherry tomatoes, cooked kale and bacon bits. Pour egg mixture onto sheet pan and cook for 15-20 minutes or until eggs have fully set. Remove from oven and allow to cool for 5-10 minutes.
STEP 4: ASSEMBLE
Use a round cutter, mason jar lid or knife to cut out 12 egg rounds. Add a slice of cheese to one side of English muffin and top with 2 egg rounds. If serving right away top each with a little mashed avocado and any other desired toppings. Skip if making ahead. Place top of English muffin to close up sandwich and either enjoy right away or see storage instructions below.
Storage Instructions + Reheating
In the fridge: These meal prep breakfast sandwiches store well in the fridge for up to 5 days. Reheat in the microwave for about 1 1/2 minutes. Alternatively preheat oven to 400 degrees F. and place on a baking sheet. Cook for 10-12 minutes or until English muffin is nice and toasty.
In the freezer: Wrap each sandwich individually in tinfoil. Store them in a Ziplock bag or freezer-safe bag. You can either take out your meal prep breakfast sandwich the night before to thaw overnight in the fridge or reheat in oven or microwave. To microwave remove tinfoil and microwave for 2-3 minutes or until thawed. In the oven place on a baking sheet (with or without foil) and cook for 30 minutes at 400 degrees F.
FAQs
Eat it – of course! You can save them in the fridge for up to 3 days and reheat in the microwave. Or freeze them on a sheet pan and then move to a freezer-safe bag for up to 3 months. Perfect for a morning when you’re running late and want some protein!
Absolutely! I like using kale and tomatoes because I have a lot of them in my garden but you can mix in whatever veggies you prefer. Any greens (chard, collards, spinach etc..) work great but I’ve also made these with bell pepper, zucchini and eggplant.
Yes! Just use gluten-free English muffins to make these gluten-free breakfast sandwiches.
I wouldn’t recommend it! Avocado does not freeze well once it’s been oxidized so I recommend leaving it out until you’re ready to eat. The egg, cheese and English muffins freeze great though!
Absolutely! You can easily double the recipe but you’ll want to divide it between two sheet pans.
No worries! You can use the lid of a mason jar or even just a knife to cut out a circle!
Delicious Toppings
What’s a breakfast sandwich without all the toppings?! I suggest you use sliced cheese (cheddar or pepper jack are great options!) and some mashed avocado but truly the sky is the limit for adding things to your breakfast sandwiches. Here are some more ideas:
More Make Ahead Egg Recipes
Meal Prep Breakfast Sandwiches
Hello make-ahead breakfast sandwiches! These protein-packed meal prep breakfast sandwiches make the perfect breakfast for life on the run. Easy to make in advance and store in the freezer for a healthy last-minute breakfast!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 sandwiches 1x
- Category: Breakfast
- Method: Cook
- Cuisine: American
- 12 large eggs
- 1/2 cup milk (I use whole milk but you can use your preferred milk)
- 1 tsp salt
- 1/4 tsp black pepper
- 1 cup cherry tomatoes, halved
- 4 cups kale, destemmed + roughly chopped
- 8 oz bacon (roughly 8 slices)
- 6 slices cheese (I like Cheddar or Monterey Jack Cheese)
- 6 English muffins (optionally toasted)
- 1 large avocado, mashed
- Preheat oven to 400 degrees F.
- Grease a sheet pan very well with olive oil, butter or cooking spray.
- In a large bowl whisk together eggs, milk, salt and pepper. Set aside.
- Heat a large pan over medium heat and add bacon. Cook until crispy (5-10 minutes). Remove from pan, pat away grease and chop finely.
- Add kale to pan and cook in bacon fat until wilted.
- In bowl with whisked eggs add in cherry tomatoes, cooked kale and bacon bits.
- Pour egg mixture onto sheet pan and cook for 15-20 minutes or until eggs have fully set.
- Remove from oven and allow to cool for 5-10 minutes.
- Use a round cutter, mason jar lid or knife to cut out 12 egg rounds.
- Add a slice of cheese to one side of English muffin and top with 2 egg rounds (double decker!).
- If serving right away top each with a little mashed avocado and any other desired toppings. Skip if making ahead.
- Place top of English muffin to close up sandwich and either enjoy right away or see storage instructions below.
Notes
Storage + Reheating Instructions
In the fridge: These meal prep breakfast sandwiches store well in the fridge for up to 5 days. Reheat in the microwave for about 1 1/2 minutes. Alternatively preheat oven to 400 degrees F. and place on a baking sheet. Cook for 10-12 minutes or until English muffin is nice and toasty.
In the freezer: Wrap each sandwich individually in tinfoil. Store them in a Ziplock bag or freezer-safe bag. You can either take out your meal prep breakfast sandwich the night before to thaw overnight in the fridge or reheat in oven or microwave. To microwave remove tinfoil and microwave for 2-3 minutes or until thawed. In the oven place on a baking sheet (with or without foil) and cook for 30 minutes at 400 degrees F.
