The ultimate breakfast meal prep recipe! Healthy make ahead breakfast sandwiches are not only delicious, but they are also easy to make and customize. Your whole family will enjoy these freezer-friendly breakfast sandwiches. Simply, take twenty minutes of your time to whip up this recipe and you’ll have a satisfying breakfast ready-to-go for those rushed, chaotic mornings!

stacked breakfast sandwiches made with sausage, egg and cheese on an English muffin

make ahead breakfast

Easy, kid-friendly, super convenient and healthy breakfast sandwiches are the perfect way to start off your day. Plus, they freeze well and heat up in minutes. I like to always have some on hand for those busy mornings when we’re running out the door! Sorry Pop-Tarts, but these best breakfast sandwiches are the boss.

We love a good savory breakfast! Be sure to check out some of our other favorite breakfast recipes like Bacon & Swiss Crustless Quiche, Breakfast Pizza, Spinach Frittata and Healthy Breakfast Burritos!

breakfast sandwiches served with berries

what’s needed for freezer breakfast sandwiches?

This breakfast sandwich recipe is really versatile and the ingredients are totally up to you. I am sharing with you what I like to use to create my favorite breakfast sandwich, but the components of this recipe really depend on what you’re craving.

  • Egg whites. I like to use liquid egg whites, but if you’re not a fan, feel free to use full eggs or even a combination of egg whites and eggs. As long as you have about 1 1/2 cups, it will work great.
  • Chicken or turkey sausage patties. My favorite variety is Applegate brand chicken sausage patties for 60 calories per patty. They are high quality and taste great. You should be able to find them at most grocery stores.
  • Light English muffins. I always buy the light English muffins, but feel free to use any favorite brand or type. You could even use bagel thins or regular bread.
  • Cheese. There are so many different choices when it comes to cheese. The one I like best for breakfast sandwiches is American cheese.
  • Seasoning. This is completely optional, but I like to add seasoning to the egg whites before cooking. Try everything but the bagel seasoning or any other seasoning you enjoy.

breakfast sandwich variations and substitutions 

Here are some options for making this breakfast sandwich recipe your own and utilizing ingredients you may already have in your kitchen.

  • Egg. full eggs instead of egg whites or a combination
  • Meat. bacon, ham, Canadian bacon
  • Bread. bagel thins, croissants, bagels, biscuits, or even pancakes!
  • Cheese. pepper jack, cheddar or a cheese spread, like like Laughing Cow, instead of cheese slices
  • Seasoning. salt & pepper, garlic salt, or another flavorful seasoning salt

The options are pretty much endless! Breakfast sandwiches are great for using up ingredients you already have on hand.

English muffin breakfast sandwiches with egg whites and sausage

how to make eggs for breakfast sandwiches

I’ve found the easiest way to make eggs for breakfast sandwiches is to use a donut pan. It makes the perfect size egg to fit on an English muffin and you’ll want to use it to try my baked blueberry donuts next! I have this one and it works like a charm. You can find cheaper ones, as well. If you don’t have a donut pan, an 8×8″ baking pan works fine and then just cut the eggs into servings.

  1. Preheat oven and prepare pan. Preheat your oven to 350ºF and spray the donut openings with nonstick cooking spray.
  2. Pour eggs in pan. Sprinkle each opening with your seasoning and then pour about 1/4 cup of the egg whites into each one.
  3. Bake eggs. Cook the eggs for about 15 minutes or until they’re set up and firm. Your cook time may vary some, if you’re using full eggs. I would start checking them after about 10 minutes. You definitely don’t want dry, overcooked eggs.
how to make eggs for breakfast sandwiches

how to meal prep breakfast

While you’re waiting for the eggs to cook, you can be prepping all of the other ingredients. Split open the English muffins and lay them out to form a little assembly line. If you’re using pre-cooked sausage patties, go ahead and place the patties on the English muffins. However, if you’re using bacon, this is the perfect time to get that cooking. Once your eggs are cooked, you can add them to the sandwich and top with cheese. If I’m meal prepping these to store in the freezer, I let the eggs cool completely before adding them to the sandwich.

how to store breakfast sandwiches

  • Wrapping the sandwich. You can wrap the breakfast sandwiches individually in wax paper, parchment paper, or aluminum foil, then place them in a large zip top bag. If I know that I’ll eat the sandwiches within the week, I store them in the refrigerator.
  • How to freeze breakfast sandwiches. If I don’t think I’ll have the sandwiches eaten within the week, I freeze them. For freezing, wrap the breakfast sandwich tightly in plastic wrap, removing as much air as possible. This will prevent freezer burn. Next, wrap in aluminum foil and remove as much air as possible. Once all of the breakfast sandwiches are double wrapped, place them in a large zip top bag and write the date on the bag. Store in the freezer for up to 3 months.

how to reheat breakfast sandwiches

  • For sandwiches that you’ve stored in the freezer, I recommend placing them in the fridge to thaw overnight. However, sometimes I forget and just set them out at room temperature when I wake up and they’re ready to heat up in about 30 minutes.
  • When you’re ready to enjoy a sandwich, unwrap it and microwave it for about 45 seconds to 1 minute to give it a little warmth and make sure it’s fully defrosted.
  • For best results, after microwaving the sandwich, make it all nice and toasty by fully heating it in a toaster oven, conventional oven or air fryer. For all three methods, you can set the temperature at 375ºF to 400ºF and heat it for a couple of minutes. Watch it closely, as it crisps up pretty quick.
sausage, egg and cheese breakfast sandwich on a white plate with berries

These breakfast sandwiches could not be more perfect for meal prepping breakfast. You only need to dirty one pan and you’ll have breakfast for the next 6 days. Yes, 6 days! If you have lots of hungry mouths to feed, feel free to double the recipe.

more favorite make ahead breakfast recipes

Healthy Almond Joy Baked Oatmeal

Double Chocolate Banana Muffins

Healthy Breakfast Casserole

Sweet Potato Quiche

If you try this breakfast sandwich recipe, let me know! Leave a comment and if your family loves it as much as mine does, be sure to give it a five star ⭐️ rating! Also, tag @kimscravings on Instagram with a picture of your creation. It’s so fun to see what you’re cooking! Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

bite taken out of a breakfast sandwich
stacked breakfast sandwiches made with sausage, egg and cheese on an English muffin
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Nutrition Facts
Healthy Make Ahead Breakfast Sandwiches
Amount Per Serving (1 sandwich)
Calories 226 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Trans Fat 1g
Cholesterol 22mg7%
Sodium 679mg30%
Potassium 147mg4%
Carbohydrates 25g8%
Fiber 4g17%
Sugar 5g6%
Protein 15g30%
Vitamin A 696IU14%
Vitamin C 1mg1%
Calcium 371mg37%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:6 sandwiches
Healthy Make Ahead Breakfast Sandwiches
Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins
 

Healthy make ahead breakfast sandwiches are not only delicious, but they are also easy to make and customize. Take twenty minutes of your time to whip up this recipe and you'll have a satisfying breakfast ready-to-go!

Ingredients
  • 1 1/2 cups liquid egg whites
  • 6 frozen chicken or turkey sausage patties of choice*
  • 6 regular or light English muffins**
  • 6 slices American cheese or other preferred cheese
  • Everything bagel seasoning or seasoning blend of choice
Instructions
  1. To cook eggs: I cook my egg whites in a donut pan! It's so convenient and the openings are the same exact size as the English muffins. (See notes for an alternative to the donut pan.) Spray the openings with cooking spray, sprinkle in some everything bagel seasoning and pour 1/4 cup liquid egg whites into each opening. Bake at 350ºF for 15 minutes or until firm. You could also do this with beaten whole eggs, if preferred.

  2. Sausage: Most frozen sausage patties are fully cooked, so no need to heat anything before assembling.
  3. Assembly: Add one sausage patty, one cooked egg, and one slice of cheese to each English muffin. If meal prepping, I wait to assemble the sandwiches until after the eggs have cooled.

  4. Enjoy immediately: Microwave sandwiches for 30-45 seconds or pop them in the toaster oven for a few minutes.
  5. For meal prep: Once eggs are completely cool, assemble sandwiches and wrap them in foil, place in a large freezer-safe zippered bag and then freeze. To reheat, remove the foil and microwave sandwiches for about 45 seconds to take the chill off and melt the cheese. Then, cook them in a toaster oven or oven for a few minutes to get them fully cooked and the bread toasty. Enjoy!

Recipe Notes

*I like Applegate brand chicken sausage patties for 60 calories per patty.

**I use Thomas light multigrain English muffins for 100 calories.

If you don't have a donut pan, you can cook the egg whites in a greased 8x8" baking pan. If you have lots of hungry mouths to feed, feel free to double the recipe. 

Photos by Molly at Yes to Yolks.

Author: Kim
Course: Breakfast
Cuisine: American
Keyword: egg sausage breakfast sandwich, healthy breakfast sandwich, meal prep breakfast sandwich

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