Meal Prep Freezer Breakfast Sandwiches (Bacon or Sausage)
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 before coffee has kicked in, I pull one from the freezer and move on with my day. They're packed with protein, easy to customize, and reheat beautifully.
12eggsYou can also use 3 cups/24 ounces of liquid egg whites
¼cupmilkAny 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.
Optional Egg Add-Ins (These can be folded into the egg mixture)
2-3cupssliced fresh spinach
½cupdiced bell peppers
½cupdiced 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.
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.