These meal prep freezer breakfast sandwiches have saved me on more busy mornings than I can count. Instead of standing in the kitchen trying to figure out breakfast when I'm starving from my morning workout, I pull one from the freezer and move on with my day. They're packed with protein, easy to customize, and reheat beautifully.
Here's The Tea From Brandi
After developing more than 1,000 recipes, I've learned that the best meal prep recipes are the ones you'll actually use. These sandwiches freeze well, reheat well, and taste better than anything store-bought. For more breakfast, check out my Protein Breakfast Pizza, and Meal Prep Breakfast Burritos.
Meal Prep Breakfast Sandwich Ingredients
- Eggs
- Milk: I like whole milk best. It adds just enough richness to keep the eggs soft, fluffy, and creamy without making them heavy. Since you're usually only adding a small amount, it's worth using whole milk if you have it. I've made baked eggs with 2% milk, half-and-half, heavy cream, and even unsweetened almond milk. They all work. If you want extra rich and custardy eggs, use half-and-half or a splash of heavy cream.
- Garlic Powder, Salt, and Pepper
- English Muffins: Bagels, biscuits, or regular bread will work as well.
- Bacon or Sausage: Bacon is my favorite go-to. For sausage, I recommend this.
- Cheese
How to Make Meal Prep Freezer Breakfast Sandwiches
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Prep the Oven and Egg Mixture: Preheat the oven to 350°F. In a large bowl, whisk together the eggs, milk, garlic powder, salt, and pepper until fully combined. You can use a standard whisk, hand blender, or actual blender.
- Step 2: Bake the Eggs: Spray a 9x13 baking dish with cooking oil. Pour the egg mixture into the dish and bake for 18-22 minutes, or until the eggs are set in the center. Remove from the oven and allow them to cool slightly.
- Cook the Breakfast Meat: While the eggs bake, cook the bacon or sausage according to package directions. Transfer to a paper towel-lined plate and allow it to cool. If you are using pre-cooked meat, don't cook it.
- Optional: Toast the English Muffins Split the English muffins and lightly toast them. This helps prevent the sandwiches from becoming soggy after freezing and reheating. If you use eggs and meat that have fully cooled, you can usually skip this step.
- Assemble the Sandwiches: Cut the baked eggs into portions that fit the English muffins. I cut 12 squares. Layer the bottom half of each muffin with bacon or sausage, then eggs, and then and a slice of cheese. Top with the remaining muffin halves.
- Cool Completely: Allow the assembled sandwiches to cool completely before wrapping. This step is important because trapped steam can create excess moisture and lead to soggy sandwiches.
- Wrap and Freeze: Wrap each sandwich individually in plastic wrap, foil, or parchment paper and place them in a freezer-safe bag or container.
- Reheat and Serve: For best results, thaw overnight in the refrigerator. Microwave until heated through or warm in the air fryer or oven until the cheese is melted and the center is hot.
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also grab your FREE ebook with my best 30-minute one-pot meals! Dinner stress stops here.
Meal Prep Freezer Breakfast Sandwiches (Bacon or Sausage)
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also grab your FREE ebook with my best 30-minute one-pot meals! Dinner stress stops here.
Ingredients
- 12 eggs You can also use 3 cups/24 ounces of liquid egg whites
- ¼ cup milk Any milk works, the more fat in the milk, the fluffier the eggs will be. Plant based milk or skim milk will work, but the eggs won't be as fluffy.
- ½-1 teaspoon garlic powder
- salt and pepper to taste
- 24 slices bacon or 12 sausage rounds
- 12 English muffins
- 12 slices cheese
Optional Egg Add-Ins (These can be folded into the egg mixture)
- 2-3 cups sliced fresh spinach
- ½ cup diced bell peppers
- ½ cup diced onions
Instructions
- Preheat the oven to 350°F. In a large bowl, whisk together the eggs, milk, garlic powder, salt, and pepper until fully combined. You can use a standard whisk, hand blender, or standard blender.If you're adding veggies, add them here.12 eggs, ¼ cup milk, ½-1 teaspoon garlic powder, salt and pepper to taste
- Spray a 9x13 baking dish with cooking oil. Pour the egg mixture into the dish and bake for 12 minutes. Open the oven and check the eggs. The edges of the pan will usually set first. Use a spoon or spatula to stir and push the edges of the pan in and push eggs from the middle toward the edges so the eggs cook evenly. Close the oven and bake an additional 8-10 minutes. The eggs are done when the center is set and no longer jiggles when you gently shake the pan. Since oven temperatures vary, I always go by visual cues rather than relying solely on the clock. A metal baking pan will cook faster than a glass or ceramic pan. Keep a watchful eye. You don't want overcooked dry eggs.Remove from the oven and allow them to cool before slicing.
- While the eggs bake, cook the bacon or sausage. I like to slightly undercook these, so they aren't super crisp. The bacon or sausage will get reheated again later, you don't want it to be overcooked later.Transfer to a paper towel-lined plate and allow it to cool. If you are using pre-cooked meat, don't cook it.24 slices bacon
- Optional: Toast the English Muffins: Split the English muffins and lightly toast them. This helps prevent the sandwiches from becoming soggy after freezing and reheating. If you use eggs and meat that have fully cooled when you assemble the sandwiches, you can usually skip this step.12 English muffins
- Cut the baked eggs into portions that fit the English muffins. I cut 12 squares. Layer the bottom half of each muffin with bacon or sausage, then eggs, and then and a slice of cheese. Top with the remaining muffin halves.12 slices cheese
- Allow the assembled sandwiches to cool completely before wrapping. This step is important because trapped steam can create excess moisture and lead to soggy sandwiches.
- Wrap each sandwich individually in plastic wrap, foil, or parchment paper and place them in a freezer-safe bag or container. I like to use parchment paper first, and then wrap them in foil. The paper helps maintain texture and the foil will prevent freezer burn and ice crystals from forming.
- For best results, thaw overnight in the refrigerator. Microwave until heated through or warm in the air fryer or oven until the cheese is melted and the center is hot.
Notes
- Let the eggs, meat, and English muffins cool completely before assembling. Trapped steam is the quickest way to end up with soggy sandwiches.
- Don't overbake the eggs. Remove them from the oven as soon as the center is set. Overcooked eggs can become rubbery after reheating.
- The edges of the eggs will usually cook before the center. Check the middle of the pan for doneness instead of relying on the edges.
- If adding vegetables to the actual sandwich, cook off any excess moisture first. Ingredients like spinach, mushrooms, and tomatoes can release water during freezing and reheating.
- Wrap each sandwich individually before freezing. This prevents freezer burn and makes it easy to grab one at a time.
- Label the sandwiches with the date before freezing so you know when they were made.
- For the best texture, thaw the sandwiches overnight in the refrigerator before reheating.
- Make a double batch while you're at it. The extra effort is minimal, and you'll have breakfast covered for weeks.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Variations and Substitutes
- Ham
- Sautéed bell peppers
- Onions
- Spinach
- Mushrooms
- Egg Whites
- Pepper Jack Cheese
- Gouda Cheese
- Hot Sauce
- Jalapeños
- Croissant
- Biscuit
- Bagel
Frequently Asked Questions and Recipe Pro Tips
Absolutely. That's the whole point of making them ahead. Once the sandwiches have cooled completely, wrap them tightly and store them in the freezer. They're perfect for grabbing on busy mornings when you don't feel like cooking.
For the best flavor and texture, enjoy them within 2-3 months. They'll still be safe beyond that if stored properly. I use the paper wrap+ foil method and they will last beyond that. If you simply storing them inside freezer bags, and not wrapped tightly, the bread can start to dry out and the eggs won't be quite as good.
The air fryer is my go-to method, I use 350 degrees until warm and i like my English muffin a little toasted. I like to thaw them overnight in the fridge and then warm them in the microwave, air fryer, or oven. If you're reheating straight from frozen, use a lower microwave power setting and heat in intervals so the center warms through without making the bread tough.
Yes. English muffins are the classic choice, but biscuits, bagels, croissants, and sandwich thins all work. Just keep in mind thicker breads may need a little extra reheating time.
Most of the time it's because the ingredients were still warm when assembled. Let the eggs, meat, and bread cool completely before wrapping and freezing. Trapped steam is usually the culprit.
Of course. Bell peppers, onions, spinach, mushrooms, and tomatoes are all great options. Just cook off any excess moisture first so your sandwiches don't end up watery.
Use a cheese that melts well. Cheddar, pepper jack, provolone, Swiss, and American are all solid choices. I usually grab whatever I already have in the fridge.
Definitely. Add extra eggs or egg whites and/or use a high protein English muffin or bagel. You can also add extra meat.
No, but it helps. They'll reheat more evenly if thawed overnight in the fridge. If you're pulling one straight from the freezer, just plan on a few extra minutes.
Yes. This is one of my favorite meal prep tricks. Make a big batch, freeze them individually, and you've got breakfast ready to go for weeks.
What to Serve with Breakfast Sandwiches
You will also love my Southern cheese grits, Crockpot hashbrown casserole, fried potatoes and onions, and Southern fried apples.
Leave a Reply