Delicious breakfast sandwiches need to be part of your weekly meal prep! Make our sheet pan eggs and then add a slice to an English muffin with some sausage, cheese and sauce and then wrap them up to stash in the freezer. Meal Prep Breakfast Sandwiches are so easy to adapt and the ultimate breakfast time saver.
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We are loving a meal prep breakfast at the moment. As a busy family, anything that is going to save us time in the morning is a small win and a breakfast sandwich always goes down well.
These make ahead breakfast sandwiches heat up in just 1 minute and they are perfect for a hot breakfast on the go.
These are kind of like McDonald's egg and sausage McMuffins, but healthier and with added vegetables. A really filling and comforting breakfast, but only 399 calories and 27g of protein per sandwich.
Breakfast sandwich meal prep happens every Sunday in our house. Wrap them all up individually and stash them in the freezer.
Looking for some more meal prep breakfast ideas? Why not try our quick Air Fryer Breakfast Bagels, versatile Overnight Oats (10 Ways), freezer friendly Breakfast Burritos or our easy Breakfast Egg Muffins?
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Muffins - We used standard English muffins for this. But you could make them more nutritious by using wholewheat English muffins if you can find them.
- Eggs - We used slices of our Sheet Pan Eggs, but you can use fried eggs in these freezer breakfast sandwiches if you prefer.
- Sausages - An easy way to add some extra protein. We did some with chicken sausage cooked in the air fryer (which the nutritional info is for) and some with pork sausage. You could use Air Fryer Bacon instead.
- Cheese - The eggs we used already had cheese in them, but you can't have too much cheese, right? We added a slice of mature cheddar, and once melted when reheated, it stops it all being too dry.
- Sauce - You don't have to add sauce, but we like to. Either our Healthy Tomato Ketchup or Healthy BBQ Sauce.
Variations
The great thing about this meal prep breakfast is that it is SO easy to adapt. We make them a different way every time, so we never get bored.
Bread - We used English muffins for these breakfast egg sandwiches. However, you could use Homemade Bagels or bagel thins, ciabatta, wraps or even just some slices of bread.
Egg - We used slices of our sheet pan eggs, as they are packed full of vegetables and really help to make this a healthy breakfast sandwich. You could just add some fried eggs, or even make our Egg Muffins to squash down and add.
Cheese - We used mature cheddar, as it has a strong flavour, so a little goes a long way. But you could use mozzarella or Swiss if you prefer.
Sauce - This is option, but I find it helps when reheating as it keeps the breakfast egg sandwiches moist. Ketchup, BBQ Sauce or hot sauce all work well, or some Homemade Salsa. I wouldn't recommend a creamy sauce though.
Meat - We added some sausages (chicken for me and pork for my husband). But you could add some cooked bacon or some chicken patties which I have a recipe for coming very soon.
Vegetarian - You could make a vegetarian breakfast sandwich by leaving our the sausage, or using your favourite brand of veggie sausage.
How to Meal Prep Breakfast Sandwiches - Step by Step
- Step 1: Slice the muffins in half and lightly toast them. Spread your choice of sauce over four of the halves.
- Step 2: On top of the sauce, add a slice of sheet pan eggs, a slice of cheese and two sausages.
- Step 3: Add the top half of the muffin and enjoy.
Serving Suggestions
These frozen breakfast sandwiches are a meal all by themselves, so we don't usually serve them with anything else, except a big cup of coffee.
However, if you were making these up to serve a few people, you could make our Breakfast Hash to go alongside it, or a Fruit Platter to help balance it out a bit.
Storage
Store: This is breakfast meal prep so there is going to be detailed instructions on how to store, defrost and reheat these. If you are just making them for the next couple of days, then you can wrap them up and store them in the fridge for up to 3 days.
Freeze: We always freeze some of these make ahead breakfast sandwiches. The key to freezing them is wrapping them up very very well. We try to be as environmentally conscious as we can, but unfortunately we haven't found anything that works as well as cling film (saran wrap) for freezing these meal prep breakfast sandwiches.
You need to double wrap them really tightly. We have tried it with parchment paper, but it still gets freezer burn, which you don't want. Once double wrapped, stash the in a freezer bag and they will good for up to 3 months. Make sure you write the date of freezing on them.
Defrost: You can thaw these in the fridge overnight, which is our preferred option, as they thaw slowly. However, if you forget to get them out the night before and want to defrost them quickly, you can do that in the microwave (unwrap them first). They will take about 3-4 minutes, turning over halfway, on the defrost setting in the microwave.
Reheat: These take about 90 seconds to 2 minutes to reheat in the microwave. Unwrap them from the plastic wrap and wrap them loosely in some kitchen paper and reheat.
You can also reheat these in the oven - wrap them in foil and reheat at 190°C/170°C(fan)/375°F/Gas 5 for about 5 minutes. Don't forget the air fryer! You can reheat these in the air fryer at 190°C in a couple of minutes - this will help them stay crispy too.
Extra Tips
- Make sure you have removed all the plastic wrap from these freezer breakfast sandwiches before reheating.
- Don't skip loosely wrapping them in kitchen paper, as this is what helps to keep them soft and moist when reheating.
- Make sure they are hot all the way through before serving. We recommend using a meat thermometer to check the sausages are the correct temperature.
- If you are making our sheet pan eggs just for this recipe, then cook them until they are only just set. They will continue cooking a bit when you reheat them in this sandwich, so you don't want them to be rubbery.
- If you want these to fit a little better in the English muffin, then you could use a cookie cutter or jar lid to cut circles out of the sheet pan eggs and then just snack on all the off cuts. Or, you could use a ciabatta roll and they would be the same shape.
Frequently Asked Questions
I am surprised as you are to see that there isn't any avocado in these make ahead breakfast sandwiches! However, frozen and thawed avocado is not my favourite. But, once these egg and sausage muffins have been reheated, we sometimes open them up and add some slices of avocado in.
No, you don't have to. We like to, as it adds a little extra texture, but you can save time and skip this step.
This can happen when reheating them in the microwave, so don't forget the paper towel to minimise this. For no sogginess, reheat them in the oven or air fryer.
More Breakfast Egg Recipes
If you've tried this meal prep sandwich recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Meal Prep Breakfast Sandwiches
Ingredients
- 4 English muffins
- 2 teaspoon of Ketchup
- 2 teaspoon of Homemade BBQ Sauce
- 4 portion of Sheet pan eggs
- 4 slice of Cheddar cheese
- 8 Chicken chipolatas - cooked
Instructions
- Slice 4 English muffins in half and lightly toast them. Spread 2 tsp of Ketchup and 2 tsp of Homemade BBQ Sauce over four of the halves.
- On top of the sauce, add 4 portion of Sheet pan eggs, 4 slice of Cheddar cheese and 8 Chicken chipolatas.
- Add the top half of the muffin and enjoy.
Recipe Notes
- Make sure you have removed all the plastic wrap from these freezer breakfast sandwiches before reheating.
- Don't skip loosely wrapping them in kitchen paper, as this is what helps to keep them soft and moist when reheating.
- Make sure they are hot all the way through before serving. We recommend using a meat thermometer to check the sausages are the correct temperature.
- If you are making our sheet pan eggs just for this recipe, then cook them until they are only just set. They will continue cooking a bit when you reheat them in this sandwich, so you don't want them to be rubbery.
- If you want these to fit a little better in the English muffin, then you could use a cookie cutter or jar lid to cut circles out of the sheet pan eggs and then just snack on all the off cuts. Or, you could use a ciabatta roll and they would be the same shape.
Nutritional Information
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Where nutritional information is provided, it is approximate and calculated using online tools. Values can vary depending on the ingredients and brands used, but we endeavour to be as accurate as possible.
All timings are a guide and may vary depending on the ingredients, equipment and, where relevant, the appliance used. Changing the serving size may also affect the time needed.
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