Healthy Make Ahead Breakfast Sandwiches
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 and they’re even freezer-friendly. Simply, take twenty minutes of your time to whip these up and you’ll have a satisfying meal ready-to-go for those rushed, chaotic mornings!
Easy, kid-friendly, and super convenient; Healthy Breakfast Sandwiches are the perfect way to start off your day. Plus, they freeze well and heat up in minutes. We like to keep these in the freezer for those busy mornings when we’re running out the door! Sorry Pop-Tarts, but these are the boss. Way more satisfying!
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. Here’s the lineup:
- 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. However, feel free to use pork sausage, if preferred.
- 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.
Variations and substitutions
Here are some options for making these 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, wheat bread, brioche buns or even pancakes!
- Cheese. pepper jack, cheddar, Gruyère or a cheese spread, like like Laughing Cow or cream cheese, 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.
How to make this recipe
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.
- Preheat oven and prepare pan. Preheat your oven to 350ºF and spray the donut openings with nonstick cooking spray.
- Pour eggs in pan. Sprinkle each opening with your seasoning and then pour about 1/4 cup of the egg whites into each one.
- 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.
Meal prep option
While you’re waiting for the eggs to cook, you can be prepping all of the other ingredients. Split open each English muffin 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.
- Wrapping & storing. You can wrap these 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 them within the week, I store them in the refrigerator.
- How to freeze breakfast sandwiches. If I don’t think I’ll have these eaten within the week, I freeze them. For freezing, wrap them 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 them 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.
- For frozen sandwiches, 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, 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, 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 quickly.
Frequently asked questions
American cheese is a classic favorite. Pepper Jack is great for adding a little heat to the overall taste. Sharp Cheddar is a good option for a more pronounced flavor. Provolone melts easily and has a nice mild flavor. Colby Jack and Monterey Jack, are both mild, creamy and melt really well. Swiss has a soft texture with a nutty flavor that melts well.
Yes! These will keep for up to a week in the fridge and up to 3 months in the freezer. Just be sure to allow everything to cool before wrapping them up and storing. In the morning, you can microwave them or toast them.
If you prefer a fried egg and runny yolk, simply cook the eggs in a skillet over medium heat and then add them to the bread along with the other components. You can also make soft-scrambled eggs, if preferred.
Many breakfast sandwich options are not healthy, however by tweaking some ingredients, these are a healthy grab-n-go morning meal. Each sandwich contains 226 calories, 25 grams of carbs, 15 grams of protein and 8 grams of fat, making this a balanced meal.
These freezer breakfast sandwiches pair well with a variety of sides and sauces! Below are some of my favorite options:
- Hot sauce or salsa
- Sliced tomatoes
- Jelly or syrup
- Breakfast potatoes
- Fresh fruit
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.
If you try this 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. Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.
Healthy Make Ahead Breakfast Sandwiches
- 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
- 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.
- Sausage: Most frozen sausage patties are fully cooked, so no need to heat anything before assembling.
- 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.
- Enjoy immediately: Microwave sandwiches for 30-45 seconds or pop them in the toaster oven for a few minutes.
- 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!
Did you make this recipe?
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Thanks for the recipe. These were great!
Good Morning Kim and happy new year to you and your family..
my family is from kingwood, tx and right now our soon to be 13 year old daughter who has special needs is napping and i just made one of these breakfast sandwiches( ran out of English muffins) I used my silicone doughnut pans and i have to say I loved it.. I may look into getting the medal doughnut pans then I will not have to worry of any spills into the other cups in the pan where there was already a mixture in it and that ended of having that particular egg white not cooking all the way but other than that goof ,I truly loved the breakfast sandwich and told my husband this breakfast can be frozen too..
he was pleased to hear that because 2022 is when i am determined to meal prep a lot and freeze health meals for my wonderful family..
God bless and take care
Happy new year! So happy you’re enjoying the breakfast sandwiches!