Meal Prep Breakfast Sandwiches

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These Meal Prep Breakfast Sandwiches are a game-changer for busy mornings! Fluffy eggs baked to perfection with crispy bacon and fresh spinach, all tucked into a warm English muffin with gooey melted cheese. Make them in a batch and store them in the fridge or freezer for a quick, hearty breakfast option that will keep you fueled all day long.

What’s great about this recipe is its versatility – you can switch up the fillings to include sausage, mushrooms, or different cheeses based on your preference. It’s a delicious, convenient way to enjoy a protein-packed breakfast, whether you’re rushing out the door or sitting down to a leisurely brunch.

Full Recipe:

12 eggs

1/4 cup whole milk
1 1/2 teaspoons salt
6 slices bacon

A few handfuls of spinach
12 English muffins
Cheese (optional)

Butter (optional)

Directions:

Preheat the oven to 300°F (150°C). Generously oil a rimmed half sheet pan.

Whisk the eggs, milk, and salt in a bowl.
Cut the bacon into small pieces and fry in a heavy skillet until crispy. Add the spinach and stir until wilted. Use tongs to drain excess fat before adding the bacon and spinach to the egg mixture.
Pour the egg mixture into the oiled half sheet pan (13″ x 18″). Bake for 15 minutes, until just set.

Remove the pan from the oven, let cool, and cut into rounds using a wide mason jar lid or round cookie cutter.
Spread English muffins with butter (if using), and place an egg round on each muffin. Add cheese, then wrap each sandwich in foil.
Store in the refrigerator (4-5 days) or freeze (no time limit). To reheat, use an oven, microwave, toaster oven, or a combination as preferred.

Reheating Tips:

From the Fridge: Wrap in foil and heat in a 425°F (220°C) oven for 8-10 minutes. For a more toasted muffin, unwrap and broil for 3-5 minutes.
From Frozen: Thaw overnight in the fridge and heat as above, or bake directly for about 30 minutes.

Prep Time: 15 minutes | Cooking Time: 15 minutes | Total Time: 30 minutes

Kcal: Approx. 250-300 per sandwich | Servings: 12 sandwiches

Recipe Variations and Customizations:

Protein Swaps: Instead of bacon, you can use sausage, ham, or turkey bacon. You could even make a vegetarian version by using plant-based bacon or omitting the meat entirely and adding extra veggies.

Veggie Boost: The recipe uses spinach, but feel free to add mushrooms, bell peppers, tomatoes, or onions for an extra nutrient boost. Sauté them along with the bacon for added flavor.
Cheese Choices: A classic cheddar works well, but other cheese options like gouda, mozzarella, Swiss, or pepper jack can bring unique flavors. Try a mix of cheeses for a more complex taste.
English Muffin Alternatives: For a different texture or flavor, you can use whole wheat English muffins, bagels, croissants, or even tortillas to make wraps.

Make It Saucy: Adding sauces like sriracha, aioli, pesto, or guacamole can add a pop of flavor to each sandwich. Spread it on before reheating or serve as a dipping option.

Storage and Reheating Tips:

Freezing the Sandwiches: To prevent freezer burn and ensure freshness, wrap each sandwich tightly in aluminum foil and store them in a ziplock bag. Write the date on the bag so you know when you made them.
Quick Microwave Heating: For a super-fast reheat from frozen, remove the foil, wrap the sandwich in a paper towel, and microwave for 1-2 minutes, flipping halfway. It won’t be quite as crispy, but it’ll be ready to eat in minutes.

Oven Reheat for Crispiness: For the best texture, the oven is your friend. Heating the sandwich wrapped in foil at 425°F (220°C) keeps the muffin crispy on the outside and soft on the inside. To toast the edges more, unwrap and broil for a few minutes.
Batch Preparation: Since this recipe yields 12 sandwiches, it’s perfect for a family breakfast meal prep, but you can easily halve or double the recipe depending on your needs.

Nutritional Information and Benefits:

High Protein, Balanced Meal: Each sandwich contains protein from the eggs, bacon, and cheese, which helps keep you full and energized throughout the morning.

Healthy Fats: Using whole milk and cheese adds healthy fats to your diet. You can use a low-fat version of milk and cheese for a lighter option if desired.
Whole Grains for Fiber: If you use whole wheat English muffins, you add more fiber, making the meal heartier and more beneficial for digestion.
Customizable Calorie Count: With approximately 250-300 kcal per sandwich, these breakfast sandwiches are a filling yet moderate-calorie meal. Depending on ingredients and portion sizes (e.g., type of cheese, muffin size), the calorie count can vary.

Why You’ll Love This Recipe:

Quick & Easy Meal Prep: With just 15 minutes of prep and 15 minutes of cooking time, this recipe allows you to prepare a whole week’s worth of breakfasts in under 30 minutes.
Perfect for On-The-Go: The sandwiches are individually wrapped and ready to heat, making them an excellent option for busy mornings when you need breakfast in hand.
Great for Families & Gatherings: The recipe is ideal for feeding a crowd, especially for brunch gatherings, weekend family breakfasts, or meal prepping for kids.

Pairing Suggestions:

Beverages: Pair these breakfast sandwiches with a cup of freshly brewed coffee, an energizing green smoothie, or a refreshing glass of orange juice.
Side Dishes: Add a side of fresh fruit like berries, sliced apples, or a fruit salad to balance the savory flavors. You can also serve with hash browns or a simple salad for a complete breakfast or brunch plate.

Recipe Story / Inspiration:

This recipe was designed to make mornings simpler and more delicious, providing a way to enjoy a café-style breakfast at home. It’s all about the convenience of a hearty breakfast that doesn’t compromise on flavor. The inspiration came from wanting a freezer-friendly meal that’s easy to grab and go, without the processed taste that comes from store-bought options. The egg-baking method ensures soft, perfectly cooked eggs that make reheating quick and easy.

Health Benefits and Nutritional Insights:

Eggs – A Nutrient Powerhouse: Eggs are packed with high-quality protein and contain essential nutrients like choline (good for brain health), vitamin D, and B vitamins. They provide sustained energy and help support muscle repair and growth.
Bacon and Spinach Balance: The use of bacon adds flavor and protein, but adding spinach balances the richness with added vitamins A, C, K, iron, and fiber. You can increase or decrease the amount of bacon based on your preference and health goals.
Whole Grains for Satiety: If you choose whole wheat English muffins, you not only add extra fiber to your breakfast but also contribute to better blood sugar control and longer-lasting fullness.

Customizing for Dietary Needs:
- Low-Carb / Keto Option: For a low-carb version, skip the English muffins and serve the egg, bacon, and spinach filling as a frittata or breakfast casserole.
- Gluten-Free Modification: Use gluten-free English muffins or bread options, which are widely available in most grocery stores, for a gluten-free-friendly sandwich.
- Dairy-Free Version: Swap the cheese for a dairy-free alternative or leave it out entirely. You can use almond or oat milk instead of whole milk in the egg mixture.
Portion Control and Balanced Macros: Each sandwich offers a balanced mix of protein, carbs, and fats, which helps stabilize blood sugar levels and provide long-lasting energy throughout the day. Portion control is simple since each sandwich is individually wrapped.

Advanced Meal Prep Tips:

Double Batching for Variety: If you want a little variety, double the egg mixture and add different fillings to half of the sandwiches. One half can have bacon and spinach, while the other half can feature sausage and bell peppers or mushrooms and onions.

Quick Prep Shortcut: To save time on cutting out rounds, bake the egg mixture in a standard rectangular sheet pan and simply cut the eggs into squares. They fit just as well in the English muffins and save you the extra cutting step.
Use a Silicone Muffin Pan for Shape & Easy Cleanup: If you want perfect round egg patties, pour the egg mixture into silicone muffin pans to bake. This way, you’ll have individual egg rounds without any cutting.
Adding Freshness on the Day of Eating: To make the sandwiches even fresher, add slices of tomato, fresh avocado, or a handful of arugula just before serving. This can bring a fresh texture contrast and boost nutrition.

Storing and Reheating: Deep Dive:

Avoiding Sogginess in Storage: To ensure the English muffins don’t become soggy, make sure the eggs have cooled completely before assembling and wrapping the sandwiches. Wrapping each sandwich in a paper towel before foil helps absorb excess moisture.
Layering for Better Reheating: When assembling the sandwich, you can place cheese both on top of the egg and on the muffin for a creamier texture when reheating. This technique also helps prevent the muffin from drying out.
Breakfast in Layers: Reheating the sandwich “open-faced” (with the egg and cheese on one side and the muffin on the other) in a toaster oven allows the cheese to melt evenly and the muffins to stay crispy.

Adding a Gourmet Twist – Flavor Elevation:

Herb Infusion: Try adding fresh herbs like chives, parsley, or thyme to the egg mixture before baking for an herby flavor boost.
Spice It Up: Mix a little smoked paprika, cumin, or chili flakes into the egg mixture to enhance the flavor profile. For a touch of luxury, truffle oil can be drizzled over the egg layer before assembling.
Melty Cheese Varieties: For a unique twist, consider using flavored cheeses like smoked gouda, pepper jack (for a spicy kick), or a sharp white cheddar for depth of flavor. Brie or goat cheese can add a creamy, gourmet touch to the sandwich.

Toast the Muffins for Extra Flavor: Before assembling, toast the English muffins in a little bit of butter or olive oil in a skillet for a richer flavor and a golden, crispy exterior.

Using the Recipe for Multiple Meals:

Beyond Breakfast – Versatile Uses: These sandwiches aren’t just for breakfast! They make a great lunch or quick dinner option too. Pair with a side salad, roasted potatoes, or a bowl of soup to turn them into a complete meal.
Snack-Size Version: For a smaller snack-size option, use mini bagels, slider buns, or even biscuits to create mini breakfast sandwiches that are perfect for appetizers or lunchboxes.

Build-Your-Own Breakfast Sandwich Bar: If serving a crowd or family brunch, set up a DIY breakfast sandwich bar. Prepare the eggs, muffins, cheese, and fillings separately, and let guests build their own sandwiches based on their preferences. Provide toppings like salsa, hot sauce, sliced jalapeños, sautéed mushrooms, and different cheeses.

A Balanced, Kid-Friendly Breakfast Option:

Kid-Approved & Easy to Eat: These sandwiches are ideal for school mornings or weekend breakfast when you want something homemade but fast. Their hand-held nature makes them fun and easy for kids to eat.
Sneaky Veggies: If your kids are picky eaters, finely chop veggies like bell peppers, onions, or mushrooms and mix them into the egg mixture. It’s a great way to sneak in extra nutrients.

Interactive Activity with Kids: Let your kids help assemble the sandwiches! They can add cheese, spread the butter, or wrap the sandwiches in foil. Making it a family activity not only gets them involved but also excited to eat them later.

Making It Instagram-Worthy – Plating and Presentation Tips:

Colorful Garnishes: To make the sandwiches visually appealing, serve with a side of sliced avocado, fresh herbs, or microgreens. Sprinkle some paprika or red pepper flakes on top for a pop of color.
Rustic Plating: Serve the sandwiches on a wooden board or a colorful ceramic plate to enhance their visual appeal. A little drizzle of sriracha or avocado crema on the side can make them even more photogenic.

Perfect Cut for the Photo: For that classic Instagram-worthy shot, cut the sandwich in half to show the layers of egg, cheese, bacon, and spinach peeking out.

Conclusion

These Meal Prep Breakfast Sandwiches offer a simple yet satisfying solution for busy mornings. With their customizable ingredients and easy storage options, they ensure you start your day with a nutritious and delicious meal. Whether enjoyed at home or on the go, these sandwiches are perfect for anyone looking to simplify their breakfast routine while still enjoying great flavors. Prepare a batch today and savor the convenience throughout the week!