Easy Healthy Meal Prep Breakfast Sandwiches to Start Your Day

Not only are these meal prep breakfast sandwiches so easy to make, but they also make your life SO much easier on a busy mornings. They are customizable, balanced in macros, delicious, freezer-friendly and make breakfast a BREEZE! They are a favorite in our house – you must give them a try!

If you have never prepped make-ahead breakfast sandwiches to have on hand for the week, I absolutely insist that you change that this minute!

You guys already know I am a huge fan of prepping food to have on hand for the week. And what sounds better on a busy weekday morning than hearty homemade breakfast sandwiches?

It get’s better. Not only are these make-ahead freezer breakfast sandwiches a no-fuss, easy recipe. But they’ll also save you loads of money on fast food and/or other pre-packed breakfast options.

And guess what. You can feel good about your healthy breakfast too, because it’s protein-packed and macro-balanced.

AND you made it yourself, so you know there’s no weird stuff that crept in the cooking or assembling. It’s also a reminder that you took time to set yourself up for success by prepping these, so go you!

One last note before we get into the deets. These healthy freezer breakfast sandwiches are SUPER customizable depending on your preferences and nutrient goals. Please feel free to get creative here!

If you want to make half for your better half who loves breakfast sausage, sub the turkey for sausage patties. If your kid loves bacon, sub the turkey for crispy bacon or turkey bacon. Need lower fat for yourself? Use egg whites instead of a fried egg. Want to kick up the health? Throw in some fresh spinach to these bad boys.

Or if you’re like me, feel free to switch things up with every batch! Either way these healthy breakfast sandwiches are a great option for breakfast that the whole family will love!

WHY YOU’LL LOVE THESE MEAL PREP BREAKFAST SANDWICHES

• Easy to prepare in a large batch for breakfast meal prep
• Only 4 ingredients required
• They’re not just sandwiches, they’re freezer-friendly breakfast sandwiches!
• Best way to enjoy a hot grab-and-go breakfast
• Much more cost effective than fast food.
• Protein packed + balanced macros
• Breakfast option that leaves you feeling satisfied.

WHAT YOU NEED

• English muffins – any kind works great! Use normal white, whole wheat, whole grain, gluten-free, etc. You could also use a bagel here. I have found english muffins to reheat better than sandwich bread after sandwiches have been frozen.
• Eggs – or sub for egg whites if preferred.
• Cheese – I like to use thin slice cheddar cheese or American cheese. Any kind will do!
• Deli Turkey slices – I love Boars Head for some good quality turkey! Ham or other deli meat, sausage, bacon, and Canadian bacon also work great for this recipe.
• Condiments of choice – I used Dijon mustard and light mayonnaise. Yellow mustard or a little hot sauce would also be yummy!

HOW TO ASSEMBLE MEAL PREP BREAKFAST SANDWICHES

1. Preheat the oven to 350 degrees F. Spray a muffin pan with nonstick cooking spray. If using a silicone muffin pan, place on a baking sheet for easier handling.
2. Add eggs to muffin tins and sprinkle with salt and pepper. Bake for 15-20 minutes or until eggs are done. Let cool for 10 minutes.
3. Cut English muffins in half. Spray with cooking spray and toast before assembling (if desired). Spread the dijon mustard on the bottom half of the english muffin and the mayo on the top. Layer bottom muffin with the turkey, slice of cheese, cooked egg, and then top with other half of the muffin.
4. Wrap each sandwich individually in heavy-duty aluminum foil, wax paper, or parchment paper and place them in a freezer safe resealable bag. Remove as much air as possible to prevent freezer burn. Freeze for up to 1 month. Refrigerate for up to a week.

REFRIGERATE OR FREEZE ENGLISH MUFFIN BREAKFAST SANDWICHES

To Refrigerate: If you plan to eat some of the sandwiches you made in the coming week, they will stay fresh in the fridge for up to 7 days. Wrapping the sandwiches in plastic wrap works just fine if you’re only storing them in the fridge.

To Freeze: If you are meal prepping and want to freeze for a future date, make sure to wrap the sandwiches individually in wax paper, parchment paper or aluminum foil before adding to the ziploc bag. Store in a freezer-safe ziploc bag and freeze for 2-3 months.

HOW TO REHEAT FROZEN BREAKFAST SANDWICHES

For best results, I would recommend thawing in the fridge the night before.

Step 1: Microwave. Remove wrap and wrap the sandwich in paper towel. Place in the microwave with a cup of water (this will prevent the bread from getting hard). Then microwave for a minute on defrost setting or 50% power.

If you don’t plan to heat again to get the sandwich more crispy, you can microwave longer to ensure the sandwich is completely defrosted. Just flip the sandwich and microwave another 30-40 seconds until or until the middle is warm. Cook time may vary by microwave.

Step 2: Get sandwich crispy. The microwave does a great job removing the defrost and melting the cheese. But you really need to heat the sandwich a second time if you want it to get a little crispy on the outside. There are a couple of ways to do this.

• Air Fryer – my preferred method! Spray basket with cooking spray and air fry for 2-3 minutes on 375F.
• Oven – reheat make ahead sandwiches on a sheet pan or in aluminum foil for 10-15 minutes at 375F.
• Toaster Oven – toast in toaster oven for 2-3 minutes or until desired crispness.

WHAT IF I DON’T HAVE A MUFFIN PAN?

If you don’t have a muffin pan, good news! You can get by with using a casserole dish. Just whisk the eggs with salt and pepper, add to the baking dish and bake until the eggs are cooked through. Then cut the egg bake into servings for your sandwiches.

MORE MEAL PREP BREAKFAST IDEAS

• HEALTHY SAUSAGE GRAVY BREAKFAST CASSEROLE
• 3 INGREDIENT BISCUITS AND GRAVY CASSEROLE
• BLUEBERRY SAUSAGE PANCAKE BREAKFAST BAKE
• HAM AND CHEESE BREAKFAST BAKE
• UPSIDE DOWN EGG WHITE PIZZA
• SPINACH, MUSHROOM & GOAT CHEESE EGG WHITE PIZZA
• HEALTHY HAM AND CHEESE QUICHE