Meal Prep Breakfast Sandwiches

I am back again with another great recipe for my #BackToSchool series. If you are returning to school, or are just trying to get back into your work routine, then these recipes will really help you out! They are quick, simple and can be enjoyed by both adults and children.

If you follow me on Instagram, you will know from my stories that I have recently begun meal prepping my food for the week. I have never done meal prep before, but I have been fairly busy lately and have found myself struggling to eat well-balanced meals throughout the week. Plus, having to clean up after every meal is a bit of a slag, so I wanted to test out this concept of meal prep.

I can say that from just being two weeks into it, I am in LOVE! Don’t get me wrong, I love cooking, I just find that during the week it’s a bit too much work! The prep, the cooking and the clean up? No thanks. I’d rather be out gardening, going to the gym, or out for a beach walk, especially while the weather is still gorgeous.

Out of the few recipes I’ve tried, these Breakfast Sandwiches are truly delicious and will save you time in the morning!

meal prep breakfast sandwich

Meal Prep: Not only for Dinner

If I had to choose between meal prepping breakfast or dinner, I would choose breakfast…hands down! Not only can you guarantee that you will have a healthy breakfast, you also get to sleep in a bit longer! You can see where my priorities lie 😛

I love these Breakfast Sandwiches since they are healthy and packed full of protein. They really keep me full until lunch time, which is a big change from our old breakfast of smoothies or fruit and granola parfaits.

Simple Breakfast Ingredients

I added some eggs cooked with spinach, a slice a Black Forest ham, a slice of jalapeño havarti cheese, and a small squeeze of mayonnaise to these breakfast sandwiches. Even though these ingredients are pretty typical, sometimes you just want the classics!

But if course, there are many flavour combinations of breakfast sandwiches out there so try experimenting and coming up with your version! If you’re vegetarian, try an egg, spinach, sundried tomato and feta breakfast sandwich! Or go for a gourmet version of bacon, egg and caramelized onion sandwich! Just keep in mind that these Breakfast sandwiches get frozen, so you don’t want any ingredient that won’t freeze and reheat well (sorry lettuce and tomato 🙁 ).

meal prep breakfast sandwich

Two Minutes to a Piping Hot Breakfast

The beauty of this sandwich is that you are less than two minutes away from enjoying it at any time. Even though these sandwiches are frozen, you don’t need to thaw them before re-heating them. Simply pull one from the freezer, place on a plate and heat in the microwave for 1 1/2 to 2 minutes. That’s it!

The English muffin stays moist and fluffy while the egg and ham get nice and warm, and weirdly not over cooked. The cheese is probably my favourite part since it oozes out all over the sandwich and gets into the little holes and crevasses within the English muffin!

meal prep breakfast sandwich

These Breakfast Sandwiches have been a lifesaver so far and are great way to get a healthy breakfast in! Give this recipe a try and let me know how you like it!

What other breakfast sandwich flavour combinations can you think of? Let me know in the comments below!

For the full recipe for my Meal Prep Breakfast Sandwiches, scroll on down below!

Get the Recipe!

Meal Prep Breakfast Sandwiches

Breakfast sandwiches are a healthy, protein-packed way to start your day. Make a big batch of these as part of your Sunday meal prep and simply microwave as needed. I made mine with ham and cheese, but feel free to add any toppings that you would like!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast
Cuisine American
Servings 12


  • 12 English muffins
  • 6 cups fresh spinach
  • 12 eggs
  • 1/4 cup milk
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 12 slices ham I used black forest ham
  • 12 slices cheese I used jalapeno havarti
  • 12 teaspoons mayonnaise
  • Olive oil for frying


  • Add one teaspoon of olive oil to a frying pan over medium-high heat. Once hot, add the spinach and cook until wilted. Once cooked, drain the spinach under cold water until cool to the touch. Squeeze all the water out of the spinach and place on a cutting board. Roughly chop the spinach and set aside.
  • Beat the eggs in a large bowl with the milk, salt and pepper until no streaks of whites or yolks remain. Add two teaspoons of olive oil to a frying pan over medium heat. Add half the egg mixture and then sprinkle on half of the spinach. Fry until the bottom of the omelette is golden brown, flip, then fry for another minute, or until fully cooked.
  • Once cooked, set aside and cut into sixths. Repeat this process for the remaining egg mixture. Let the eggs cool completely before assembling the sandwiches.
  • Preheat the broiler to 500 degrees F. Arrange the English muffins cut-side up on a baking tray. Broil in the oven for 2-3 minutes, or until they are toasted and golden brown.
  • Next assemble the sandwiches. Add a teaspoon of mayonnaise to one side of the toasted English muffin. Top with a slice of the egg and spinach omelette, followed by a slice of ham, then a spice of cheese. Add the other half of the English muffin and press down gently. Repeat for the rest of the breakfast sandwiches.
  • Once all the sandwiches are assembled, wrap each sandwich individually in parchment paper. Once all the sandwiches are wrapped, place 6-8 sandwiches into a large freezer bag. Let freeze completely overnight.
  • When you want to cook a breakfast sandwich, simply remove it from the freezer, and place on a microwave-safe plate (still in it's parchment wrapper). Heat in the microwave for 1 minute and 30 seconds, or until warmed through.
  • Enjoy straight away with your morning tea or coffee!
Keyword breakfast recipe, breakfast sandwich, meal prep recipes
Tried this recipe?Let us know how it was!

meal prep breakfast sandwich


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