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!

Servings: 12

Difficulty: Easy 

Prep Time:  15 minutes   |   Cook Time: 30 minutes   |   Total Time: 1 hour 10 minutes


  • 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.

Preheat the oven to 350 degrees F and line a large baking tray with parchment paper so that the entire tray is covered.

Beat the eggs in a large bowl with the milk, salt and pepper until no streaks of whites or yolks remain. Pour the egg mixture onto the parchment-lined baking tray and evenly top with the cooked spinach. Carefully place the tray in the oven and bake for 10-12 minutes, or until the eggs are all set and cooked through.

Let the eggs cool completely before slicing into squares that will fit on your English muffins. You should get anywhere fro 12-16 squares from one baking tray.

Next, 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. Flip them all over and toast for another 2-3 minutes. Remove them from the oven and let them cool completely.

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 square, 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!