Meal Prep Breakfast Sandwich – Healthy Fitness Meals
Start your day like a total boss with these Meal Prep Breakfast Sandwiches! They’re the perfect blend of convenience and flavor, ensuring breakfast is ready in a snap all week long. Plus, they’re freezer-friendly, so no more excuses for skipping the most important meal of the day.
These breakfast sandwiches are game-changers for busy mornings, especially during the back-to-school season or around the holidays when life gets hectic. Inspired by my Egg and Veggie Breakfast Skillet, these sandwiches also pair beautifully with a side of Fruit and Oatmeal Bowl for a complete breakfast feast.
You may also like my breakfast burrito meal prep or my breakfast egg sandwich.
Why you’ll love this recipe
- Perfect for Make-ahead: Prep once, and enjoy hot, delicious breakfasts all week.
- Customizable: Swap out the ingredients to fit your taste buds or dietary needs.
- Budget-friendly: A homemade version that’s cheaper (and tastier) than drive-thru options.
- Freezer-friendly: Keeps fresh for months—hello, meal prep heaven!
- Perfectly portable: Grab one on your way out the door for breakfast on the go.
Ingredients needed
This recipe uses simple, wholesome ingredients that pack a punch of flavor and nutrition. Below is a list of ingredients you will need. Full measurements are listed further down below in the recipe card.
- Eggs: The star of the show, giving these sandwiches protein-packed goodness.
- Cottage cheese: Makes the eggs creamy and adds extra protein.
- Parmesan cheese: For a touch of savory, cheesy flavor.
- Turkey ham: Lean and flavorful, adding texture and protein.
- Italian seasoning: A sprinkle of herby goodness.
- Salt & pepper: Enhances all the flavors perfectly.
- English muffins or mini burger buns: Your sandwich base—soft yet sturdy!
- Cheddar cheese: Melty, cheesy deliciousness in every bite.
How to make Meal Prep Breakfast Sandwiches
This recipe is so simple, that you’ll have it on repeat. Full instructions are in the recipe card below!
Step 1: Whisk it up: In a measuring bowl, whisk together the eggs, cottage cheese, turkey ham, parmesan, and seasonings.
Step 2: Bake the eggs: Pour the mixture into the pan and bake for 15 minutes, or until set. Cool completely.
Step 3: Cut the eggs: With a round cutter, cut circles out of the pan of eggs.
Step 4: Assemble: Cut the eggs into rounds, sandwich them with cheese between muffins, and wrap them up.
Tips & Tricks
- Let the eggs cool completely before assembling to prevent soggy muffins.
- Use a wide cookie cutter or a glass to cut perfect egg rounds.
- Wrap each sandwich tightly in parchment paper or foil for easy reheating.
Variations
Get creative with these fun twists!
- Vegetarian: Swap turkey ham for sautéed spinach or mushrooms.
- Spicy: Add a dash of hot sauce or sliced jalapeños to the egg mixture.
- Gluten-free: Use gluten-free English muffins.
- Low-carb: Replace muffins with cloud bread or lettuce wraps.
- Classic combo: Sub cheddar for American cheese for that diner-style feel.
Substitutions
Need to tweak the recipe? No problem!
- Dairy-free: Use almond-based cheese and skip the parmesan.
- Meat-free: Substitute turkey ham with a plant-based protein like tofu crumbles.
- Cheese-free: The eggs are flavorful enough to stand on their own.
Make ahead and storage
These sandwiches are perfect for meal prep.
- Make-ahead: Assemble sandwiches and store them in the fridge for up to 5 days.
- Freezing: Wrap tightly and freeze for up to 3 months. Thaw overnight in the fridge or microwave directly from frozen.
Frequently Asked Questions
Absolutely! Bagels, croissants, English muffins, or even whole-grain sandwich thins work great.
The quickest way to reheat these sandwiches is to use the microwave. Microwave for 1-2 minutes or pop in the oven at 350°F for 10-12 minutes.
Yes! Diced bell peppers, spinach, or any other veggies you want to add can be mixed into the egg base.
Of course. You do not have to add any meat at all. You can either skip it or make some beef burger patties instead.
If you’re in the mood for more breakfast recipes, check out these favorites from Healthy Fitness Meals!
Thanks for stopping by! If you make this cottage cheese flatbread or any of my other recipes, I would really appreciate you taking the time to comment and rate it. I hope you enjoy it as much as I did.
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Prevent your screen from going dark
- Preheat the oven to 300F and line a 13×18” sheet pan with parchment paper.
- In a jug, whisk the 10 large eggs, 1/2 cup cottage cheese, 6 ounces chopped turkey ham, 1/3 cup ground parmesan cheese, 1 teaspoon Italian seasoning, 1 teaspoon kosher salt, and 1/4 teaspoon ground pepper.
- Pour the egg mixture into your prepared sheet pan and spread it into an even layer. Bake for 15 minutes, or until set.
- Once ready, remove and allow to completely cool. Meanwhile, cut the 8 slices yellow cheddar cheese into small slices to fit the 10 mini burger buns.
- Using a cookie cutter or a wide cup, cut the eggs into rounds.
- Assemble the muffin sandwiches by adding an egg round and a slice of each between each muffin slice. Wrap in parchment paper or aluminum foil and refrigerate for 5 days or freeze for 3 months.
- Reheat before serving and enjoy!
- Serving size: one sandwich
- Let the eggs cool completely before assembling to prevent soggy muffins.
- Use a wide cookie cutter or a glass to cut perfect egg rounds.
- Wrap each sandwich tightly in parchment paper or foil for easy reheating.
- You can use English muffins or whole grain bagel thin
- For a vegetarian option, skip the turkey ham.
Calories: 279kcalCarbohydrates: 18gProtein: 18gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 214mgSodium: 695mgPotassium: 153mgFiber: 1gSugar: 3gVitamin A: 440IUVitamin C: 0.01mgCalcium: 193mgIron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
