This spinach and egg meal prep breakfast sandwich is an easy meal that’s high in protein and fiber. The most delicious way to eat veggies for breakfast. Make these in bulk and stock your freezer, or add them to your weekly meal prep routine.
I strive to get protein and produce at every meal, and have found that I have better energy when I start my day with a protein-packed, fiber-rich breakfast.
I’ve been making these spinach and egg breakfast sandwiches for years. You can easily make these in bulk and stock your freezer with them so you always have an easy, protein-packed and veggie-loaded breakfast option (also great for lunch!).
These quick and easy breakfast sandwiches are also a great (and sneaky) way to add some vegetables to your breakfast.
And if you’re someone who needs a little sweet and savory at breakfast, I’ll share my favorite way to get the best of both worlds with these simple sandwiches!
My go-to breakfast meal prep are these easy spinach and egg breakfast sandwiches! Prep them in bulk and store them in the freezer for an easy, protein-packed and veggie-loaded breakfast.
Ingredients
Scale
12 whole eggs, beaten
Two large handfuls of baby spinach, sautéed
6 kale leaves, de-stemmed and sautéed
6 English muffins (whole wheat or sprouted grain)
Avocado oil or olive oil to brush English muffins
Salt and pepper or seasonings of choice (I prefer oregano or fresh herbs like thyme)
*Optional: 1/2 cup shredded cheese of choice to top egg bake
Instructions
Preheat oven to 350 degrees. Thoroughly oil a rimmed sheet pan (13″ x 18″) and set aside. OR line the sheet pan with parchment paper for an easier clean up (the egg bake tends to stick to pans).
Over medium heat, sauté/wilt spinach and de-stemmed kale.
Mix together beaten eggs, wilted spinach, kale and seasonings of choice.
*Option to add grated cheddar cheese, or cheese of choice, on top of egg bake prior to baking if you want to make this an egg and cheese sandwich.
Pour egg mixture into the sheet pan (well greased or lined with parchment paper), and bake at 350 degrees for 25 minutes or until the egg is set in the middle and browning on the edges.
Let the egg bake cool completely.
Use the lid from a mason jar or a round cookie cutter to cut the egg bake into rounds.
Brush the bottom of the English muffin with oil of choice.
Assemble breakfast sandwich — English muffin with oil topped with egg bake round, topped with the top of the English muffin.
Wrap the meal prep breakfast sandwich in aluminum foil.
Store in the fridge for up to 5 days or store in the freezer for up to 3 months.
TO REHEAT: Remove from aluminum foil. Use toaster to toast English muffin if desired (or top of English muffin), or microwave sandwich for 45-60 seconds (from thawed) or 2-3 minutes (from frozen).
Notes
*When making the egg bake, I’ve found that no matter how much oil I use to grease the pan, the egg bake still sticks to the pan. So I’ve started placing silicone baking mats on the sheet pan prior to pouring the egg bake to make for an easier clean up. Or you can line the sheet pan with parchment paper and pour the egg bake on top of the parchment paper to prevent the egg bake from sticking to the pan (this makes for a much easier clean up). **Reference the video at the top of this post for a full recipe and freezer storage tutorial.
Prep Time:10 mins
Cook Time:25 mins
Category:Breakfast
Cuisine:breakfast sandwich
Meal Prep Breakfast Sandwich FAQs
Can I Meal Prep An Egg Sandwich?
Breakfast egg sandwiches are a great addition to your weekly meal prep. Bake your eggs on a sheet pan with your choice of veggies, tuck them into an english muffin with some cheese, and stash them in the freezer for the week. I use Caraway Cookware for this recipe (the egg bake doesn’t stick to these pans!) but you can also place a silicon cooking mat or parchment paper on your sheet pan.
How Long Do Breakfast Sandwiches Last In The Fridge?
These breakfast sandwiches keep in the fridge for up to 5 days, and in the freezer for up to 3 months. I personally prefer to freeze them. I grab one frozen egg sandwich from the freezer and let it thaw in the fridge overnight before reheating it in the morning.
How Do You Reheat Meal Prepped Breakfast Sandwiches?
To reheat, use the oven, microwave, toaster oven, or some combination of all! I recommend toasting the English muffin and microwaving the egg portion. Microwave for 45-60 seconds (from thawed) or 2-3 minutes (from frozen). You can also microwave the entire sandwich (including the English muffin), though I prefer to toast the English muffin to keep it from getting soggy in the microwave.
How To Make Meal Prep Breakfast Sandwiches (Sweet and Savory Breakfast Recipe)
This breakfast sandwich recipe can easily be both sweet and savory.
Here’s how I personally eat these egg sandwiches to satisfy both my sweet and savory breakfast cravings:
Toast the top half of the English muffin and slather it with nut butter.
Reheat the bottom half of the English muffin topped with the spinach and kale egg bake.
Enjoy them side by side (as pictured below), it’s the best of both worlds!
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