Healthy Breakfast Sandwich Recipe (Freezer Option)
Makes: 9 Serving
Per Serving: 35g Protein | 405 Cal
Mornings can be hectic. And if you’ve ever stared longingly into the fridge in the morning, wishing you had something healthy and delicious ready and waiting for you, it’s time to make your wish come true. My healthy breakfast sandwich recipe is packed with protein, easy to meal prep, perfect for stashing in your freezer, and—most importantly—completely delicious.
I offer you two different options in this recipe: one version made with whole grain English muffins for a dose of fiber and carbs, and one low-carb option for whenever you just don’t want to bother with a bun. The best part? You can make nine of these healthy breakfast sandwiches in an hour or less, wrap and freeze them, and then spend just a few minutes reheating them when you’re ready to eat for a hot, high-protein breakfast whenever you need one.
Why You’ll Love This Healthy Breakfast Sandwich Recipe
Freezer-friendly: Because these breakfast sandwiches freeze well, you can stock your freezer with enough to ensure no more stressful mornings. Just reheat and eat!
Packed with plenty of protein: I’m sure this comes as no surprise, but these breakfast sandwiches are high in protein, helping to keep you feeling fuller for longer.
They’re versatile: Swap out the meats for your favorites, add different veggies, try a new cheese, or make your sandwich with or without bread.
Healthier than hitting the drive-thru: You’ll save money and ensure a healthier breakfast if you make them at home.
Nutrition Info (Per Serving - Makes 9 Servings)
Low-Carb Option (no muffin)
Calories: 265
Protein: 28g
Carbs: 3g
Fat: 16g
With English Muffin
Calories: 405
Protein: 35g
Carbs: 30g
Fat: 17g
How to Store and Reheat This Healthy Breakfast Sandwich
If you’re not going to eat your sandwiches right away, it’s best to store them in the freezer! Wrap each individual sandwich tightly in aluminum foil and place in an airtight container or freezer bag. Your sandwiches will stay fresh for up to 1 month when stored in the freezer.
Ready to eat? Reheat your sandwiches in either the microwave or oven. If you’re using the microwave, remove the foil, place the sandwich on a plate, and heat on high for 1-2 minutes until the sandwich is warmed through. If you’re using the oven, leave the foil on and pop in a 350-degree oven for about 5-8 minutes or until warmed through. Enjoy!
My Favorite Freezer Breakfast Sandwich Meal Prep Tip
Instead of just making tons of the same sandwich, try switching things up! Make one beef-based batch and one version with ground turkey or chicken (or without meat and add cottage cheese to the egg mixture to amp up the protein). Swap out the cheddar cheese for another favorite: goat cheese, Pepper Jack, mozzarella, whatever you like best. Use a fried egg instead of making the egg squares (just cook it in a hot skillet). You can also add different veggies or seasonings. Try spinach, mushrooms, bell pepper, or red onions for a bit of a twist. Spread avocado mash or light cream cheese over your English muffin. Add hot sauce! The options are endless—no need to stick with these specific ingredients. Just stick labels on them so that you can tell them apart and pop them in the freezer!
FAQs
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If you’re storing your prepared sandwiches in the freezer, make sure you have them tightly wrapped in foil and stored in an airtight container or freezer-safe plastic baggie. That will best protect them and keep them fresher for longer. For best results, eat your breakfast sandwiches within a month of freezing.
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You sure can! If you’d like, you can add a little bit of your favorite milk of choice or even some cottage cheese to add some of the richness lost from only using egg whites.
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If you’re looking for a crisp English muffin that can stand up to your sandwich fillings, make sure you toast it to your desired doneness before assembling your sandwich. For ultimate crispness, reheat frozen sandwiches in the oven instead of the microwave.
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Don’t tolerate dairy? No problem! Leave the cheese off your sandwich or swap in your favorite dairy-free cheese instead.
These healthy, high-protein breakfast sandwiches make morning meal prep a snap. They’re hearty, wholesome, and so easy to make your own based on whatever ingredients you have on hand. Whether you’re grabbing one on the way out the door or sitting down for a leisurely weekend brunch, these healthy breakfast sandwiches will be your new favorite breakfast.
Healthy Breakfast Sandwiches
This easy, healthy breakfast sandwich recipe is perfect for meal prep, ensuring you always have a stash in the freezer.
Ingredients
- 6 Dave’s Killer Bread English muffins
- 9 eggs
- 1 cup egg whites
- 1 lb 96% lean ground beef (or ground chicken/turkey)
- 1 cup cooked broccoli, chopped
- 9 turkey bacon strips
- 9 slices sharp cheddar cheese (you could also use medium or mild cheddar if you'd prefer)
- 2 tablespoons apple cider vinegar
- 2 tablespoons paprika (smoked or a mix)
- 1 tablespoon chili powder or ancho chile powder
- 1 tablespoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1 teaspoon black pepper
Instructions
- Cook the bacon: Preheat the oven to 350 degrees F. Place the bacon on a baking sheet in a single layer and cook for about 20 minutes, or until the bacon is crispy.
- Cook the ground beef: While the bacon is cooking, you can keep moving on with the rest of the preparation. Heat a large skillet over medium heat. Add the ground beef and taco seasoning (homemade or store-bought) and cook, breaking up the meat and stirring occasionally, until it’s browned and cooked through.
- Make the eggs: Crack the eggs into a large bowl and whisk well. Add the egg whites, salt, and pepper and whisk again to combine. Grease an 8x8-inch baking dish well with cooking spray or a thin layer of butter. Pour in the egg mixture and add the chopped broccoli and cooked beef. Transfer the baking dish to the oven and bake for 25 minutes, or until the eggs are cooked through. Cool slightly, then slice into 9 even squares.
- Assemble the sandos: For an English muffin sandwich, toast the English muffins and then layer the egg square, a slice of cheddar cheese, and crispy bacon (cut in half) on the toasted English muffin. Then, top with the top piece of muffin. Wrap your sandwich in foil or enjoy immediately. For a low-carb egg sandwich, skip the English muffins and stack the egg, a slice of cheddar, and bacon, then wrap in foil or enjoy immediately.
Nutrition Facts
Calories
405Fat
17 gCarbs
30 gProtein
35 g