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I think one of the biggest keys to sticking to a healthy diet is planning ahead and getting into a meal prep routine. Anyone can eat healthily with a full day free to prepare meals. The real test comes when you have to work a full day, then go to the dentist, then run the kids to soccer, then do the laundry, and then clean the kitchen. The best way to set yourself up for success on days like that? Meal prepping healthy convenience foods ahead of time.
Each week, I like to meal prep just one item for breakfast, one for lunch, and a snack. It’s not so much cooking that I spend my entire weekend tethered to the stove—but it is just enough to take some of the pressure off of cooking during the work week. It means that there is always an option in the fridge or freezer for any given meal. And during those crazy swamped days, it’s a total lifesaver.
These meal prep breakfast sandwiches have been one of my go-to healthy breakfast preps for years. They feature a whole wheat English muffin (how Mickey D’s of me) with an egg, onion, spinach, and mushroom patty. On top of that, I put a piece of bacon and a slice of cheddar cheese.
I put them together assembly-line style, and then into the freezer they go, ready to be called upon whenever my morning gets a little too hectic. Pair one of these with a serving of yogurt or a piece of fruit and that’s one heck of a nutritionally awesome breakfast. And it comes together in less than a minute. Now that is convenience food I can get behind!
If you aren’t a fan of the mushroom and spinach combo, feel free to sub in whatever you tend to like with your eggs. Smoked salmon and dill would be amazing! I also think a version with feta cheese and tomatoes would be delicious. Be creative! Just whatever you choose, make sure the water is cooked out before adding the eggs. Watery eggs do not make for a happy reheated sandwich.
You can also feel free to sub in your favorite breakfast meat for the bacon. Breakfast sausage patties, ham, or nothing at all would all be equally delicious. Happy meal prepping!
Yield: 12 sandwiches
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
These veggie, bacon, and cheese Meal Prep Breakfast Sandwiches reheat in the microwave in no time, so they’re perfect for starting busy days off right.
Ingredients
- 2 tablespoons unsalted butter
- 1 medium onion, diced
- 8 ounces button mushrooms, trimmed and thinly sliced
- 2 tablespoons olive oil
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 1 (10-ounce) package frozen chopped spinach, defrosted and squeezed dry
- 10 large eggs
- 1 1/2 cups milk of choice
- 12 whole-wheat English muffins, split
- 12 slices bacon, cooked and cut in half
- 12 slices sharp cheddar cheese
Instructions
Preheat the oven to 350° and coat a 9x13” baking dish with cooking spray. In a large skillet, melt the butter over medium-low heat. Add the onions and cook for 2-3 minutes, or until somewhat softened.
Add the mushrooms and olive oil and season with salt and pepper. Cook for 8-10 minutes, or until the mushrooms have released all of their liquid, the liquid has evaporated, and the pan appears dry.
Stir in the spinach and cook for 2-3 more minutes, until any liquid from the spinach has cooked off. Make sure to cook as much moisture as possible out of the vegetables—you want them to appear dry. The freezing and reheating process will add moisture to the egg patty.
Transfer the vegetables to the prepared baking dish and spread them out into an even layer.
Whisk the eggs and milk in a large bowl until frothy. Carefully pour the egg mixture evenly over the vegetables.
Bake for 15-20 minutes, or until the eggs are completely set and begin to look a bit dry. Remove from the oven and cool completely.
When ready to assemble sandwiches, cut the egg and veggie “cake” into 12 even squares (or use a biscuit cutter or glass if you want round patties).
Assemble each sandwich by placing one patty on the bottom of one English muffin half. Top with two half-slices of bacon and one slice of cheese. Top with remaining half of muffin.
To freeze, wrap each sandwich tightly in plastic wrap and then store in a gallon freezer bag.
To reheat, unwrap the sandwich from plastic wrap. Wrap loosely in a paper towel and then heat in a microwave at 70% power for three minutes, until the cheese is melted and the sandwich is heated through. Microwaves can vary, so you may need to adjust the time.
Notes
Use unsweetened almond milk instead of regular milk and omit the cheese for a dairy-free sandwich.
Try adding sliced avocado after you reheat the sandwich.
Nutrition Information:
Yield: 12Serving Size: 1 sandwich
Amount Per Serving:Calories: 405Total Fat: 22gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 196mgSodium: 715mgCarbohydrates: 32gFiber: 5gSugar: 6gProtein: 23g
At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.
FAQs
A: Breakfast sandwich choices vary widely nutritionally, but you can find healthful options that don't take a toll on your waistline and your health. To get the benefits of long-lasting energy and fullness from these sandwiches look for those made with English muffins, flatbread or tortillas instead of biscuits.
Can you meal prep egg sandwiches? ›
Spread English muffins with butter (optional) and place an egg round on each one. Add cheese, wrap in foil, and voila. Refrigerate (4-5 days) or freeze (no limit, lol). To reheat, you can use the oven, microwave, toaster oven, or some combination of all!
Is an egg sandwich healthy for weight loss? ›
Apart from other health benefits, recent research studies on the effects of eggs on our health show that they can also support weight reduction. A boiled egg sandwich is a highly proteinaceous diet that assists in metabolism enhancement. Its thermic effects help your body digest and process all the nutrients faster.
Can I make and freeze my own breakfast sandwiches? ›
Assemble the sandwiches: Lay the bottom halves of the English muffins in a row on your counter. Top each one with an egg round, a slice of cheese, and 2 pieces of bacon (if using). Finish by adding the muffin tops. Wrap the sandwiches for freezing: Wrap each sandwich in a square of aluminum foil.
Is it OK to eat eggs and sausage everyday? ›
Few people know that eating something like sausage and eggs everyday or every two days can actually be harmful to their health. Eating regularly is important for your health since it keeps your blood vessels healthy and keeps your muscles nourished. Staying healthy is much easier when you have a regular, healthy diet.
Is a bacon egg and cheese unhealthy? ›
Despite their benefits, bacon, eggs and cheese on wheat toast should be consumed in moderation. One serving contains 10 grams of saturated fat -- even more if you fry your egg in butter or butter your toast before adding the toppings.
Is it OK to meal prep sandwiches? ›
Yes, you can meal prep sandwiches! This roasted veggie sandwich recipe was made for lunch prepping and it's very customizable. Ingredients include beets, sweet potato, zucchini, micro greens and delicious savory spread between two slices of your favorite sandwich bread.
Can you meal prep eggs for a week? ›
You can meal prep hard-boiled eggs, fried eggs, as well as almost any egg-based dish, like omelettes, quiches, and casseroles with eggs. When properly stored, eggs last up to a week in the fridge and for several months in the freezer.
Is it safe to meal prep scrambled eggs? ›
Yes, you can! Meal prepping eggs is a great way to save time and ensure that you have a healthy and protein-packed breakfast ready to go each morning.
Is sausage and eggs a healthy breakfast? ›
Chicken Sausage
Lean meats, coupled with eggs, can further increase protein and iron content. “Pork sausage is high in calories and unhealthy fats. Chicken sausage is lower in calories and fat, but equally high in protein,” Dr. Galanis and Dr.
Healthy breakfast meals that may aid in weight loss include eggs, oatmeal and whole-wheat bread. Additionally, experts recommend avoiding sugary foods as well as processed meats like bacon, sausage and turkey bacon.
Is a bagel with cream cheese healthy? ›
While bagels with cream cheese are delicious, traditional cream cheese is not necessarily healthy. This popular bagel topping is generally low in protein and high in fat and calories. The good news is that there are healthier cream cheese options, if cream cheese is your favorite bagel spread.
Are Jimmy Dean sandwiches healthy? ›
Worst: Jimmy Dean Sausage, Egg & Cheese Cheddar Biscuit Sandwiches. This breakfast sandwich is made with a cheddar-baked biscuit filled with sausage, eggs, and cheese. Biscuits tend to be made with ingredients that are high in saturated fat, reflected by the 55% of the recommended daily maximum of saturated fat.
Should you toast English muffins before freezing breakfast sandwiches? ›
One tip. I toast the English Muffins ahead for two reasons. First, it dehydrates the bread so it freezes better. Second, you can easily reheat the whole sandwich and be on your way.
What sandwich ingredient should not be frozen? ›
Some ingredients do not freeze well. Hard-cooked egg whites become tough upon freezing. Jelly, jam and honey soak into bread making it soggy. Tomatoes, lettuce, pickles, onions and similar vegetables become limp and watery.
Are breakfast sandwiches junk food? ›
Delicious as it may be, the typical breakfast sandwich doesn't exactly scream health food. “Breakfast sandwiches are notorious for not being a healthy food,” Klamer says. “They tend to be high in calories and saturated fat and low in fiber.” But there's no reason to write them off completely.
What is the healthiest sandwich to eat? ›
Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese. Unsure about serving size?
Is an egg and cheese breakfast sandwich healthy? ›
Eating an egg and cheese sandwich for breakfast each morning can provide a good source of protein and nutrients. However, if the sandwich is high in unhealthy fats and sodium, it could contribute to weight gain and potential health issues. Variety in your diet is key for balanced nutrition.
