Meal Prep Breakfast Sandwiches Recipe

Meal Prep Breakfast Sandwiches

In the early hours of the morning, when the world is just beginning to stir and the sunlight peeks shyly through the curtains, there’s a certain magic in the air. It’s in these precious, serene moments that I find myself in the kitchen, embarking on a culinary journey that transforms the mundane task of breakfast preparation into an art form. The culmination of countless mornings spent perfecting a dish that has become not just a staple in my household, but a beloved ritual the Meal Prep Breakfast Sandwich.

Imagine, if you will, a breakfast that encapsulates the essence of comfort, convenience, and nourishment, all wrapped in a delightful package. Each layer of this sandwich tells a story a tender, fluffy egg whispering secrets of protein and sustenance, a slice of melt in your mouth cheese adding a creamy, comforting note, and the choice of bread bringing it all together like the perfect frame to a masterpiece.

Recipe Ingredients

  • Whole-grain English muffins, freshly baked, offering a hearty and fibrous foundation.
  • Organic eggs, the emblem of morning nourishment, ready to be whisked into fluffy perfection.
  • Patties, made from lean turkey or chicken sausage, seasoned and cooked to deliver a lean, protein-packed punch.
  • Avocado, perfectly ripe, its buttery texture and rich nutrients waiting to be sliced or mashed.
  • Tender baby spinach leaves, a green splash of vitamins and minerals.
  • Fresh tomato slices, juicy and ripe, adding a touch of sweetness and vibrant color.
  • A sprinkle of feta cheese, its crumbly texture and tangy flavor to elevate the ensemble.
  • Olive oil for cooking, a heart-healthy choice that adds a subtle, fruity note.
  • Salt and pepper, the essential duo for seasoning, ready to enhance and balance the flavors.

How to Make This Meal Prep Breakfast Sandwiches Recipe

1. Sautéing the Patties

  • Begin by heating a drizzle of olive oil in a non-stick skillet over medium heat.
  • Cook the lean turkey or chicken sausage patties according to their thickness and your preference for doneness, usually about 2-3 minutes per side until they’re fully cooked and have a nice golden-brown crust.
  • Once cooked, set the patties aside on a plate lined with paper towels to absorb any excess oil.

2. Scrambling the Eggs

  • In the same skillet, add a touch more olive oil if needed. Crack the organic eggs into a bowl, season with salt and pepper, and whisk them until well combined.
  • Pour the eggs into the skillet, reducing the heat to low. Gently push the eggs around with a spatula, letting them slowly cook and scramble. Aim for a soft, slightly runny texture, as they will continue to cook slightly after being removed from the heat.

3. Toasting the English Muffins

  • While the eggs are cooking, slice your whole-grain English muffins in half and pop them into a toaster or under a broiler. Toast them to your desired level of crunchiness.

4. Slicing the Avocado and Tomato

  • Slice the avocado and tomato while your eggs and muffins are cooking. For the avocado, you might opt for thin slices or a smash, depending on your texture preference.

5. The Foundation

  • Lay the bottom half of the toasted English muffins on a clean surface.

6. Building Flavors

  • Start by spreading the avocado on the bottom half of each muffin. The creamy avocado not only adds flavor but also acts as a ‘glue’ to hold the sandwich together.
  • Add a layer of baby spinach leaves over the avocado. The spinach doesn’t need to be cooked; its freshness and slight crunch will add another layer of texture.

7. The Main Act

  • Place the cooked sausage patty on top of the spinach. The warmth from the patty will slightly wilt the spinach, marrying the flavors beautifully.
  • Carefully place your scrambled eggs on top of the sausage patty. The eggs are the heart of this sandwich, so be generous.

8. The Final Touches

  • Add tomato slices atop the eggs for a fresh, juicy contrast.
  • Sprinkle with feta cheese for a tangy kick that complements the creamy avocado and earthy spinach.
  • Season with a little more salt and pepper, to taste.

9. The Grand Finale

  • Cap off your masterpiece with the top half of the English muffin. Press down gently to secure the layers.

Serving Instructions

  • Direct from the Kitchen: If serving immediately after cooking, let the sandwich rest for a minute or two after assembly. This brief pause allows the flavors to meld together and ensures that the cheese has a moment to melt slightly from the warmth of the eggs and sausage.
  • Accompaniments: Consider pairing the sandwich with a side of fresh fruit or a light salad for a more rounded meal. A cup of your favorite coffee or tea complements the rich flavors of the sandwich perfectly.

Storage and Freezing Instructions


  • For short-term storage, wrap each sandwich individually in parchment paper or aluminum foil after it has cooled to room temperature. Then, place them in an airtight container or a resealable plastic bag. Stored in the refrigerator, these sandwiches will keep for up to 3-4 days.


  • Meal Prep Breakfast Sandwiches are ideal for freezing, allowing you to have a quick and nutritious breakfast option readily available. After the sandwiches have cooled completely, wrap each one tightly in aluminum foil or freezer-safe wrap. Label each sandwich with the date, and store them in the freezer.

Reheating from Frozen

  • There’s no need to thaw the sandwiches before reheating. Unwrap the sandwich and discard the foil. Place it on a microwave-safe plate and cover it with a paper towel. Microwave on high for 2-3 minutes, flipping halfway through, or until heated thoroughly. For a crisper finish, you can then toast the sandwich in a toaster oven for a few minutes after microwaving.
Meal Prep Breakfast Sandwiches

Related Breakfast:


Do I need to toast the English muffins before freezing?

It’s not necessary to pre-toast the English muffins before assembling and freezing the sandwiches. The toasting can happen after reheating the sandwich, ensuring the muffin is crispy and not soggy.

Can I make breakfast sandwiches the night before?

Yes, absolutely! Meal prep breakfast sandwiches can be made in advance and stored in the fridge for up to a week or frozen for up to 3 months. Just ensure all components have cooled before wrapping and storing them.

Can these sandwiches be made with a fried egg?

Yes, you can customize your sandwich with a fried egg if you prefer. Whether you like a runny yolk or a firmer egg, simply cook it to your liking in a skillet, then add it to your sandwich.

Are egg sandwiches healthy?

While not all breakfast sandwiches are created equal, by choosing wholesome ingredients and mindful preparations, they can be part of a balanced diet. For example, using whole grain English muffins, lean proteins like turkey or chicken sausage, and adding vegetables can make for a nutritious meal.

How should I reheat frozen breakfast sandwiches?

For best results, thaw your sandwich in the refrigerator overnight or at room temperature for about 30 minutes in the morning. Then, unwrap and microwave for around 45 seconds to 1 minute. To achieve a toasty finish, further heat it in a toaster oven, conventional oven, or air fryer at 375ºF to 400ºF for a couple of minutes, keeping a close eye on it.

Meal Prep Breakfast Sandwiches

The delightful symphony of sizzling ingredients, the aroma wafting through the kitchen, and the promise of a perfect morning bite – welcome to the world of Meal Prep Breakfast Sandwiches!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 267 kcal


  • Freshly baked whole-grain English muffins
  • Organic eggs
  • Lean turkey or chicken sausage patties
  • Avocado, perfectly ripe
  • Baby spinach leaves
  • Tomato slices
  • A sprinkle of feta cheese
  • Olive oil for cooking
  • Salt and pepper for seasoning


  • Begin by assembling your ingredients. Toast the whole-grain English muffins until they reach a delightful golden brown. Slice the avocado, tomato, and any other veggies you'd like to include. Having everything prepped makes the process seamless.
  • In a skillet over medium heat, add a touch of olive oil. Sear the lean turkey or chicken sausage patties until they're browned on both sides and cooked through. This step infuses the sandwich with savory goodness.
  • Using the same skillet, crack the organic eggs and cook them to your desired doneness. Season with salt and pepper, allowing the natural flavors to shine through.
  • Assemble your masterpiece by layering the toasted English muffins with the sausage patties, eggs, sliced avocado, tomato, and any additional veggies you've chosen. Building the sandwich with care ensures an even distribution of flavors.
Keyword Easy breakfast ideas, Healthy breakfast sandwich, Meal prep recipes, Quick morning meals
Hey there! I'm Betty Spangler. I love food, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple.