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These meal prep breakfast sandwiches are high in protein, easy to make ahead, and perfect for busy mornings. With fluffy eggs blended with cottage cheese, melty cheese, and your choice of meat on whole grain English muffins, they’re a balanced, freezer-friendly breakfast that you can reheat all week.
Having breakfast ready to go makes the week so much easier, especially on busy mornings. Breakfast sandwiches store well in both the fridge and freezer, so you always have something quick, balanced, and satisfying on hand when you need it. They’re one of the best things to keep on hand for a make-ahead meal.
Try my Cottage Cheese Egg Bites and Kodiak Sheet Pan Pancakes for two other freezer friendly breakfast recipes you’ll love!
High Protein Meal Prep Breakfast Sandwiches
This is the kind of breakfast that makes busy mornings feel a lot easier. They’re simple to prep ahead, packed with protein, and easy to reheat, so you always have something filling and balanced ready to go.
Here’s why you’ll love them:
- High protein and filling. These sandwiches pack over 30 grams of protein and are filling enough to keep you full for hours.
- Perfect for meal prep. Make a full batch at once and have breakfast ready for the week with minimal effort.
- Freezer-friendly and reheats well. These sandwiches hold up well in the fridge or freezer and reheat easily without losing texture or flavor.
- Balanced and customizable. Use whole grain English muffins and your choice of meat to fit your preference and keep things balanced.
- Great for busy mornings. Having these ready to go makes it easy to skip the drive-thru and still have a warm and filling breakfast.
Ingredient Notes
These make-ahead breakfast sandwiches use simple ingredients to create a high-protein breakfast that reheats well.
- Eggs: The base of the sandwiches. You’ll bake them in a pan to cut into even portions for meal prep.
- Cottage cheese: Full-fat cottage cheese is best but low-fat cottage cheese also works. You won’t notice the texture at all or taste the cottage cheese once it’s blended.
- Shredded cheddar cheese: Adds flavor and helps the egg mixture bake up slightly creamy. Sharp cheddar works great for flavor, but you can use mild cheddar cheese, pepper jack, mozzarella, or Swiss for a different flavor profile.
- Whole grain English muffins: Provide structure and a source of fiber, making the sandwiches balanced and filling. You can also use regular English muffins or higher-fiber versions depending on your preference.
- Sliced cheddar cheese: Melts into the sandwich for that classic breakfast sandwich flavor.
- Turkey sausage, ham, or turkey: Pre-cooked sausage patties are a great option for a more traditional breakfast sandwich. You can use turkey or chicken sausage patties or sliced turkey or ham. Or even some crispy bacon, if desired.
Variations to Try
- Swap the English muffins. You can also use bagels, croissants, or whole grain bread depending on what you prefer. I also love them with my Breakfast Protein Biscuits, which have 15g of protein per biscuit.
- Make them vegetarian. You can skip the meat or add sautéed vegetables.
- Everything bagel flavor. Sprinkle everything bagel seasoning into the egg mixture or on top before baking.
How to Make Breakfast Sandwiches for Meal Prep
These meal prep breakfast sandwiches come together easily in just a few simple steps and are perfect to make ahead for the week.
- Prepare the eggs: Preheat the oven to 325°F. Line a 9×12 baking dish with parchment paper and light coat with nonstick spray. (You can also use a quarter sheet pan.) In a blender, add the eggs, cottage cheese, shredded cheddar cheese, salt, and pepper. Blend until completely smooth.
- Bake the eggs: Pour the egg mixture into the prepared baking dish or pan. Bake for 25 to 30 minutes, until the eggs are set in the center.
- Cool and slice: Let the eggs cool for 5 minutes, then slice into 12 equal squares.
- Assemble the sandwiches: To each English muffin, add 2 egg squares, 1 cooked turkey sausage patty or 3 slices ham or turkey, and a slice of cheese. You can enjoy these easy meal prep breakfast sandwiches immediately or store in the fridge or freezer. If eating them immediately, you can heat in a 350°F oven for 5 minutes until the cheese is melted.
Jamie’s Tips
Expert Recipe Tips
- Blend the eggs and cottage cheese until smooth. This creates a soft, fluffy, and smooth texture.
- Use parchment paper for easy removal. Lining the pan makes it easier to lift and slice the eggs cleanly into even portions.
- Slice evenly for consistent sandwiches. Cut into equal sized portions so each sandwich reheats evenly.
- Toast the English muffins (optional but recommended). Lightly toasting the sandwiches before assembling creates the best texture.
- Wrap sandwiches individually. Wrap tightly in foil or parchment paper to keep them fresh and easy for grab-and-go.
FAQs
Yes! Breakfast sandwiches are great for meal prep and can be made ahead, then stored in the fridge or freezer. They reheat quickly, making them a convenient option for busy mornings.
Lightly toasting the English muffins and letting the eggs cool before assembling helps prevent sogginess. Wrapping the sandwiches tightly and reheating properly also helps maintain the best texture.
Yes, you can skip the meat or replace it with sautéed vegetables for a vegetarian version.
English muffins work well because they hold up to freezing and reheating, but you can also use bagels, croissants, or slices of toasted bread.
How to Store & Reheat Make Ahead Breakfast Sandwiches
These healthy breakfast sandwiches are designed for meal prep and hold up well in both the fridge and freezer.
Refrigerator: Wrap each sandwich individually in foil, parchment, or plastic wrap and store in an airtight container for up to 4 days.
Freezer: Wrap each sandwich tightly and store in a freezer-safe bag or container for up to 2 months. For best results, wrap in parchment or foil first, then place in a bag to prevent freezer burn.
To reheat from the fridge: Microwave for 45-60 seconds until heated through. For more even heating, separate the sandwich and heat the bottom half (English muffin, egg, meat) first, then add the top half with the cheese and heat for an additional 20-30 seconds.
Avoid overheating to keep the eggs soft and not rubbery.
To reheat from the freezer: For the best texture, thaw overnight in the fridge, then reheat as above.
Oven method (best texture): Wrap the sandwich in foil and bake at 350°F for 20 to 25 minutes until heated through.
More Meal Prep Breakfast Ideas
If you’ve made and loved these Make Ahead Breakfast Sandwiches or any other recipe on my blog, please leave a 🌟 star rating and comments below!
High Protein Meal Prep Breakfast Sandwiches
Ingredients
For the eggs:
- 12 large eggs
- 1 1/4 cups cottage cheese, 2% or full-fat recommended
- 3/4 cup cheddar cheese, shredded
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
For the breakfast sandwiches:
- 6 whole grain English muffins
- 6 slices sharp cheddar cheese
- 6 turkey sausage patties, or 18 slices ham or turkey
Instructions
- Cook the eggs: Preheat the oven to 325°F. Line a 9×12 baking dish with parchment paper and lightly coat with nonstick spray.
- In a blender, add the eggs, cottage cheese, shredded cheddar cheese, salt, and pepper. Blend until completely smooth.
- Pour the egg mixture into the prepared baking dish.
- Bake 25 to 30 minutes until the eggs are set in the center. Let them cool for at least 5 minutes before slicing. Cut into 12 equal squares.
- Assemble the sandwiches: To each English muffin, add 2 egg squares, 1 cooked turkey sausage patty or 3 slices of ham or turkey, and a slice of cheddar cheese.
- If you are consuming the sandwiches right away, heat at 350°F for 5 minutes until the cheese is melted. Or heat in the microwave for 15-30 seconds. Or wrap them individually and store in the fridge for up to 4 days.
To freeze:
- Wrap the sandwiches individually and freeze for up to 2 months.
To reheat:
- From the fridge: Microwave for 45-60 seconds until heated through. Heat for an additional 10-20 seconds as needed. For more even heating, I like to sometimes take the sandwich apart and microwave the bottom half (bottom English muffin, egg, turkey sausage) for 45-60 seconds until heated through. Then microwave the top (top English muffin + cheese) for about 30 seconds until the cheese is melted.
- From the freezer: Thaw in the fridge overnight and microwave for 45-60 seconds until heated through. Heat for an additional 10-20 seconds as needed.
- Oven method: Preheat the oven to 350°F. Wrap each sandwich in aluminum foil and bake for 20 to 25 minutes until heated through.
- You can also finish the sandwich in a toaster oven after microwaving for a crispier, more toasted sandwich.
Notes
- Let eggs cool slightly before slicing. This helps them set fully and makes it easier to cut into even portions.
- Toast English muffins (optional). Lightly toasting the English muffins helps prevent sogginess and improves the texture after reheating.
- Wrap the sandwiches individual. Wrap tightly for easy grab-and-go meals and better storage.
- Storage. Wrap sandwiches individually and store in the refrigerator for up to 4 days or freeze for up to 2 months. Reheat in the microwave until warm.
Nutrition
Nutrition information is automatically calculated and should only be used as an estimate.
