Hello make-ahead breakfast sandwiches! These protein-packed meal prep breakfast sandwiches are ideal for busy mornings. They’re simple to prepare ahead of time and freeze well, so you’ll have a nutritious, grab-and-go breakfast ready whenever you need it.
Table of Contents
- Ingredients Needed
- How to Make Meal Prep Breakfast Sandwiches
- Storage Instructions + Reheating
- FAQs
- Delicious Toppings
- More Make Ahead Egg Recipes
- Meal Prep Breakfast Sandwiches Recipe
Lately I’ve been prioritizing higher-protein breakfasts because they help keep my blood sugar steadier and prevent mid-morning energy crashes. With two young kids, mornings are hectic, so making a fast, protein-rich breakfast from scratch every day isn’t realistic.
That’s why these sheet pan breakfast sandwiches are so helpful. They take less than an hour to prepare for the week (or the freezer). I often double the batch so I have about 12 ready-to-eat breakfasts. They’re satisfying, high in protein, and simple to put together—perfect for busy households.
Ingredients Needed
- Eggs – Use good-quality eggs from a trusted source for best flavor.
- Milk – Whole milk works well, but use plant-based milk if you prefer (omit cheese if dairy-free).
- Salt + pepper – Adjust to taste or reduce salt if you’re watching sodium.
- Cherry tomatoes – Grape or chopped roma tomatoes are fine substitutes.
- Kale – Any hearty green such as collards or chard will work.
- Bacon – Or substitute 1/2 lb ground chicken, turkey, or pork sausage.
- Sliced cheese – Cheddar or Monterey Jack are tasty choices.
- English muffins – Use whole grain or gluten-free if desired.
- Avocado – Mash and add to sandwiches just before serving for creaminess.
How to Make Meal Prep Breakfast Sandwiches
STEP 1: WHISK EGGS
In a large bowl whisk together the eggs, milk, salt, and pepper. Set the mixture aside while you prepare the other ingredients.
STEP 2: COOK BACON + KALE
Heat a large skillet over medium heat and cook the bacon until crispy, about 5–10 minutes. Remove the bacon, drain excess grease, and chop it finely. Add the kale to the skillet and sauté in the remaining bacon fat until wilted.
STEP 3: BAKE
Combine the whisked eggs with halved cherry tomatoes, the wilted kale, and the chopped bacon. Pour the mixture onto a well-greased sheet pan and bake at 400°F for 15–20 minutes, or until the eggs are fully set. Let the sheet pan cool for 5–10 minutes.
STEP 4: ASSEMBLE
Use a round cutter, mason jar lid, or a knife to cut out 12 egg rounds from the sheet pan. Place a slice of cheese on the bottom half of each English muffin, top with two egg rounds, and add mashed avocado and other toppings if serving immediately. Place the top half of the muffin to close the sandwich. If you’re making these ahead, skip the avocado until serving.
Storage Instructions + Reheating
In the fridge: Store assembled sandwiches in the refrigerator for up to 5 days. Reheat in the microwave for about 1 1/2 minutes, or preheat the oven to 400°F and bake on a sheet pan for 10–12 minutes until the English muffin is toasty.
In the freezer: Wrap each sandwich individually in foil and place them in a freezer-safe bag. Thaw overnight in the fridge, or reheat from frozen. To microwave, remove foil and heat for 2–3 minutes or until warmed through. To use the oven, place wrapped or unwrapped sandwiches on a baking sheet and heat at 400°F for about 30 minutes.
FAQs
Save them in the fridge for up to 3 days and reheat in the microwave, or freeze them on a sheet pan and transfer to a freezer-safe bag for up to 3 months. They make a quick protein boost when you’re short on time.
Yes. Use any vegetables you like—spinach, chard, collards, bell pepper, zucchini, or eggplant all work well. Choose what you have on hand or prefer flavor-wise.
Yes. Swap in gluten-free English muffins to make the sandwiches gluten-free.
It’s best not to. Avocado discolors and becomes watery after freezing. Add mashed avocado fresh when serving. The eggs, cheese, and English muffins freeze and reheat very well.
Absolutely. If doubling, divide the mixture between two sheet pans so it cooks evenly.
No problem. Use a mason jar lid or simply cut circles with a knife to fit your English muffins.
Delicious Toppings
Toppings make these sandwiches even better. I like sliced cheese and mashed avocado, but you can add a variety of flavors. Here are some ideas:
- Hot sauce or a spicy condiment for a kick
- Salsa verde or a fresh corn salsa for brightness
- Pickled jalapeños for tang and heat
- Extra veggies like spinach, sliced tomato, bell pepper, or onions
More Make Ahead Egg Recipes
- Copycat Starbucks Spinach + Feta Egg Wraps
- Easy Vegetarian Egg Bake
- Egg Muffins with Mushrooms + Goat Cheese
- Healthy Portable Egg Cups
- Baked Eggs in Ramekins
- Make Ahead Breakfast Burritos
Meal Prep Breakfast Sandwiches
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Hello make-ahead breakfast sandwiches! These protein-packed meal prep breakfast sandwiches make the perfect breakfast for life on the run. Easy to make in advance and store in the freezer for a healthy last-minute breakfast!
- Author: Davida Lederle
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 sandwiches 1x
- Category: Breakfast
- Method: Cook
- Cuisine: American
Ingredients
Scale
- 12 large eggs
- 1/2 cup milk (use your preferred milk)
- 1 tsp salt
- 1/4 tsp black pepper
- 1 cup cherry tomatoes, halved
- 4 cups kale, destemmed + roughly chopped
- 8 oz bacon (about 8 slices)
- 6 slices cheese (Cheddar or Monterey Jack suggested)
- 6 English muffins (optionally toasted)
- 1 large avocado, mashed
Instructions
- Preheat oven to 400°F.
- Grease a sheet pan well with olive oil, butter, or cooking spray.
- In a large bowl whisk together eggs, milk, salt, and pepper. Set aside.
- Heat a large skillet over medium and cook bacon until crispy (5–10 minutes). Remove, drain, and chop.
- Sauté kale in the skillet using the bacon fat until wilted.
- Stir cherry tomatoes, cooked kale, and bacon into the egg mixture.
- Pour the mixture onto the prepared sheet pan and bake 15–20 minutes, or until set.
- Allow the sheet pan to cool 5–10 minutes.
- Cut out 12 egg rounds using a round cutter, mason jar lid, or a knife.
- Place a slice of cheese on one half of each English muffin and top with two egg rounds.
- If serving immediately, add a little mashed avocado and any other toppings. Omit avocado if making ahead.
- Close each sandwich with the top muffin half and enjoy now or store for later.
Notes
Storage + Reheating Instructions
In the fridge: Store sandwiches up to 5 days. Microwave about 1 1/2 minutes or bake at 400°F for 10–12 minutes until toasty.
In the freezer: Wrap sandwiches individually in foil and place in a freezer-safe bag. Thaw in the fridge overnight or reheat from frozen — microwave 2–3 minutes (remove foil) or bake at 400°F for about 30 minutes.
