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Meal prep breakfast sandwiches with egg, cheese, and homemade turkey sausage whip up in less than an hour, and pack a whopping 45 grams of protein to keep you energized until your next meal. They’re perfect for keeping stashed in your freezer for a quick and easy breakfast on busy mornings!
Let’s face it, mornings can be hectic. You’re rushing out the door, trying to remember everything from your phone charger to your keys (and maybe, just maybe, you’re forgetting to eat). But what if you could have a delicious, nutritious breakfast waiting for you that’s both filling and easy to grab?
Enter this healthy meal prep breakfast sandwich recipe. With the right ingredients, these sandwiches can keep you full and energized until lunch, and they’re simple to prepare ahead of time. Ready to make weekday mornings a little easier?
With minimal effort, we make fluffy steamed eggs in one pan in the oven. Once the eggs are cooked, we let them cool and then cut them into the perfect size for sandwiches. Homemade deliciously seasoned maple turkey breakfast sausage adds a ton of flavor and cooks on the stovetop while the eggs steam in the oven. Cheddar cheese is a delicious addition to these sandwiches, but you can use any kind of cheese you like or skip it if you prefer.
Why Meal Prep Breakfast Sandwiches?
As busy people, we often skip breakfast; or worse, settle for something sugary that leaves us starving by 10am. But with a bit of weekend meal prep, you can enjoy a balanced, protein-packed breakfast that fuels you throughout the day.
Meal prep breakfast sandwiches are the perfect solution. By making these sandwiches in advance, you can enjoy a hearty homemade breakfast in the morning without the hassle of cooking and cleaning every day.
Protein is the star of the show here. It helps keep you full longer, stabilizes blood sugar, and supports muscle recovery. By building a breakfast sandwich with high-quality ingredients, you’re setting yourself up for success, not just for the morning, but for your whole day.
Additionally, you’ll save money by making a homemade breakfast!
Healthy Meal Prep Breakfast Sandwich Ingredients
To keep you energized and satisfied, we’re aiming for freezer breakfast sandwiches that include a good balance of protein, healthy fats, and fiber from high-quality sources.
In this recipe we make our own turkey maple breakfast sausage. This lets us control the quality of ingredients and customize the flavor to suit our tastes. A variety of spices gives the sausage a classic flavor, and if you have a well-stocked spice cabinet you might have everything on hand. Don’t worry if you don’t have a couple of the herbs or spices; there are so many flavors blending, it’s not a big deal to skip one or two. If you prefer, you can use store-bought breakfast sausage patties instead.
Breaking It Down
Ingredients Explained
In this section I explain the ingredients and give substitution ideas where applicable. For the full recipe (including the ingredient amounts), see the recipe card below.
Breakfast Sandwich Egg Ingredients
- Eggs – Eggs are a great source of protein, which makes them perfect for adding to a breakfast sandwich.
- Heavy whipping cream – Gives the eggs a fluffier texture and adds richness. Or you can use half and half if you prefer.
- Minced fresh chives – For subtle onion flavor.
- Salt and black pepper – To make sure the eggs aren’t bland.
Turkey Breakfast Sausage Ingredients
- Ground turkey – Ground chicken is another good option for breakfast sausage.
- Pure maple syrup – This adds a hint of smoky sweetness because who doesn’t like maple breakfast sausage?!
- Onion powder and garlic powder – To add savory flavor.
- Salt and black pepper – These basic seasonings make sure the sausage isn’t bland.
- Dried marjoram – With woodsy, citrusy, floral notes.
- Dried thyme – Adds an herby flavor with a hint of lemon and mint.
- Ground sage – Whether you’re making Thanksgiving turkey or turkey breakfast sausage, sage and turkey is a classic flavor pairing for good reason! Sage adds a beautiful earthy, musky, woodsy herbal undertone.
- Fennel seeds – Fennel seed has a strong licorice flavor that’s similar to anise. It’s a classic ingredient in sausage that helps create a breakfast sausage profile. However, if you don’t like the flavor of licorice you might want to omit the fennel seeds because its flavor will come through.
- Smoked paprika – Adds a subtle underlying smoky flavor.
- Nutmeg – A classic spice in breakfast sausage, nutmeg is used sparingly but adds a subtle earthy, peppery, citrusy note.
- Cayenne pepper – For a touch of spicy heat in the background. Note that with just 1/8 teaspoon of cayenne, these sausages aren’t spicy; you can bump it up to 1/2 to 1 teaspoon if you like spicy sausage.
- Duck fat – For cooking the sausage. I like using duck fat for its rich, savory flavor, but you can use any oil you like with a high smoke point, such as coconut oil, ghee, or avocado oil.
Other Ingredients
- English muffins – You don’t have to use English muffins, but be sure to use a sturdier bread that holds up well after freezing and reheating.
- Sliced cheddar cheese – Feel free to omit the cheddar or swap it out for any kind of cheese you like.
Instructions
1: How to Cook Egg For a Breakfast Sandwich (The Easy Way!)
To start, preheat the oven to 300F. Put a kettle of water on to boil (for the water bath to steam the eggs). Line a 7 by 11-inch baking pan with parchment paper (or grease it with butter), and put it into a 9 by 13-inch pan with at least 2-inch sides.
- Add all ingredients to a large bowl, and whisk to combine.
- Transfer the egg mixture to the parchment-lined pan. Carefully pour about 1/2-inch of water into the bottom of the 9 by 13-inch pan.
- Bake (uncovered) until the egg is set, about 20 to 25 minutes.
- Cool, and then cut into 6 equal pieces.
2: How to Make Homemade Maple Turkey Breakfast Sausage
You can work efficiently by making the sausage while the egg cooks.
- Add all ingredients for the sausage (except the duck fat) to a large bowl.
- Combine with your hands.
- Divide the mixture into 6 equal portions; roll each into a ball, and then shape into 4-inch patties.
- Preheat a large skillet (cast-iron works well) over medium to medium-high heat. Add the duck fat, and then add the sausage patties. (You can cook them in batches if necessary to avoid over-crowding.) Cook the patties until they’re golden on the outside and reach an internal temperature of 165F, about 3 minutes per side, adjusting the heat as necessary.
3: Assemble the Sandwiches
- Slice each English muffin in half and arrange them on a large baking tray. Broil until they’re lightly toasted on each side (stay with it, this can happen fast under the broiler).
- Remove 6 halves, arrange the remaining 6 halves cut-side-up on the tray, and top each with a slice of cheese. If you’re serving them right away, broil briefly to melt the cheese. If you’re making them ahead of time, don’t broil to melt the cheese.
- To each cheesed English muffin half, add 1 egg square, 1 sausage patty, and its other English muffin half. (A Note on Assembly Order: I like to layer the sandwich as follows: first English muffin half (or slice of sourdough bread), cheese, egg, sausage patty, and second English muffin half. If you do it this way, you can add a condiment (such as ketchup, spicy mayo, guacamole, etc.) between the sausage patty and the bread right before you eat it.)
- Make sure they’re cooled completely, and then wrap each in a piece of foil or parchment paper. Place them in a freezer-safe plastic bag or an airtight container. Store them in the fridge for up to 4 days or in the freezer for up to 1 month.
Pro Tip: Customize Correctly
Don’t be afraid to take this recipe and make it your own by swapping out ingredients or adding what you like. But take note that not all breakfast sandwich ingredients freeze equally well, so it’s worth being selective.
Ingredients like cheese, bacon, and eggs (either scrambled or baked) freeze great, while things like avocado and fresh tomatoes may not hold up as well. To keep your sandwiches fresh and prevent sogginess, add perishable produce (like avocado, tomato, fresh leafy greens, etc.) after reheating, right before eating.
Variations
- Mushroom and Swiss: Add 2 tablespoons sautéed mushrooms to each sandwich, and use Swiss cheese instead of cheddar.
- Spinach and Sun-Dried Tomato: Finely chop 2 cups of baby spinach and 1/4 cup of sun-dried tomatoes; add it to the eggs instead of the chives (your eggs will be green!). If desired, use mozzarella cheese instead of cheddar, and spread on 1 tablespoon pesto.
- Broccoli and Roasted Red Pepper: Finely chop 2 cups of steamed broccoli florets and 1/4 cup of roasted red pepper; add it to the eggs and omit the chives.
Storage
- Fridge: These sandwiches will keep for up to 4 days in the fridge. Just wrap them tightly to avoid sogginess and keep them fresh.
- Freezer: Store sandwiches individually wrapped in foil or parchment paper stashed in in a freezer-safe bag or air-tight container in the freezer for up to 1 month. Reheat them from frozen or thaw in the fridge overnight for a quick breakfast option.
Reheating
Reheating is easy, and you have options – even if you forget to thaw your sandwich the night before!
How to reheat a thawed sandwich:
- Microwave: Wrap the sandwich in a slightly damp paper towel and and microwave at full power until heated through, about 1 to 2 minutes, flipping after 1 minute. If you want, after microwaving pop it into a toaster oven for a couple minutes to re-crisp the outside.
- Oven: Preheat the oven to 350F, wrap the sandwich in foil, and heat it until warm, about 10 to 15 minutes. This helps with a crispy exterior!
- Toaster Oven: A toaster oven is great for reheating without drying out the bread. Just wrap with foil and heat at 350F until warm, about 5 to 10 minutes.
How to reheat a sandwich from frozen:
- Microwave (the fast way): Wrap the sandwich in a dry paper towel and microwave at 50% power for 1 minute, then flip the sandwich over and microwave it at full power in 30-second intervals until warm throughout.
- Microwave + toaster oven (the fast way with a crispy outside): Microwave the sandwich as directed, and then pop it into 350F toaster oven for 1 to 2 minutes to crisp the English muffin.
- Oven (the slow way with a crispy outside): If you have more time in the morning (or if you work from home and don’t have to run out the door), you can use the oven to reheat a breakfast sandwich from frozen. Wrap it with foil and pop it into a 350F oven until warm, about 30 to 35 minutes.
Pro Tip: Choose the Right Bread
Not all breads are created equal here! For a sandwich that holds up well during storage and reheating, opt for bread that’s sturdy, like whole-grain English muffins, sourdough, or a hearty whole-wheat bread. Avoid overly soft breads like regular white sandwich bread, which can become soggy and fall apart more easily after being stored (especially after freezing).
I like to use sprouted grains English muffins to really pack in the protein and fiber!
Meal Prep Tips for Busy Mornings
Here’s where the fun begins! Meal prepping doesn’t have to be a chore. These tips will help make the process easier, and maybe even a little more fun:
- Double the Recipe:
Cook in bulk so you’re set for longer! In the recipe card below, notice that you can easily double or triple the recipe with one click. Sausage, egg, and cheese breakfast sammies freeze and reheat really well! - Mix and Match:
Have fun with your sandwich combinations! Swap out the sausage for your favorite kind of bacon, switch up the herbs in the eggs, or try adding roasted peppers. Don’t be afraid to get creative based on what’s in season or what’s in your fridge. - Use Fun Tools:
Ever tried a sandwich press? It’s like making a panini but for breakfast! Pressing your sandwich gives it a crispy, grilled finish that feels indulgent but is still healthy. It’s an easy way to take your meal prep to the next level. - Make it Colorful:
The more colorful your sandwich, the more nutrients you’re packing in. If you want to get in some greens, baby spinach or arugula are great options!
Frequently Asked Questions
Absolutely! If you’re following a vegan or egg-free diet, you can replace the eggs with tofu or tempeh. Scrambled tofu works as a great egg substitute and can be seasoned to mimic scrambled eggs. You can also try using chickpea flour to create a “vegan egg” patty that holds up well in a sandwich.
Yes! One of the great things about meal prep breakfast sandwiches is that they can easily be made in bulk and stored in the fridge or freezer. Prepare the sandwiches for the week ahead on Sunday, and you’ll have a healthy, protein-packed breakfast ready to go every morning. Just be sure to wrap them tightly to maintain freshness.
Toast the bread: Toasting your bread or English muffin adds a bit of crunch, which helps it hold up against moisture from the eggs or veggies.
Cool the ingredients before assembling: Allow hot ingredients like eggs or sausage to cool slightly before adding them to your sandwich to reduce steam buildup.
Go light on the sauce: If you’re adding condiments like guacamole, ketchup, spicy mayo, or hot sauce, apply them sparingly to avoid excess moisture. You can always serve them on the side!
More Make-Ahead Healthy Breakfast Ideas For Busy Mornings
- Paleo Apple Onion Chicken Breakfast Sausage – you can enjoy protein-packed sweet and savory breakfast sausage on its own, paired with eggs, or in a sandwich
- Strawberry Overnight Oats – a great way to start your day if you like a sweet breakfast
- Healthy Granola with Cashews and Coconut – sweet, crunchy and free of refined sugar!
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High Protein Meal Prep Breakfast Sandwich Recipe
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Ingredients
Breakfast Sandwich Egg:
- 8 large eggs
- 1/4 cup heavy whipping cream or half and half
- 1 tablespoon minced fresh chives
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Turkey Breakfast Sausage:
- 1 pound ground turkey
- 1 tablespoon pure maple syrup
- 1 teaspoon dried marjoram
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground sage
- 1/2 teaspoon fennel seeds see Notes
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon cayenne pepper
- 1 tablespoon duck fat for cooking the sausage (or coconut oil, ghee, or avocado oil)
Other Ingredients:
- 6 English muffins see Notes
- 6 ounces cheddar cheese use 6 1-ounce slices; (or any kind of cheese you like)
Instructions
Make the Breakfast Sandwich Egg:
- Preheat the oven to 300F. Put a kettle of water on to boil (for the water bath to steam the eggs). Line a 7 by 11-inch baking pan with parchment paper (or grease it with butter), and put it into a 9 by 13-inch pan with at least 2-inch sides.
- Add all ingredients to a large bowl, and whisk to combine. Transfer the egg mixture to the parchment-lined pan. Carefully pour about 1/2-inch of water into the bottom of the 9 by 13-inch pan.
- Bake (uncovered) until the egg is set, about 20 to 25 minutes. Cool, and then cut into 6 equal pieces.
Make the Maple Turkey Sausage:
- Make the sausage while the egg cooks.
- Add all ingredients (except the duck fat) to a large bowl and combine with your hands. Divide the mixture into 6 equal portions; roll each into a ball, and then shape into 4-inch patties.
- Preheat a large skillet (cast-iron works well) over medium to medium-high heat. Add the duck fat, and then add the sausage patties. (You can cook them in batches if necessary to avoid over-crowding.) Cook the patties until they’re golden on the outside and reach an internal temperature of 165F, about 3 minutes per side, adjusting the heat as necessary.
- Transfer the patties to a paper towel-lined plate and cool.
Toast the English Muffins and Add the Cheese:
- Slice each English muffin in half and arrange them on a large baking tray. Broil until they’re lightly toasted on each side (stay with it, this can happen fast under the broiler).
- Remove 6 halves, arrange the remaining 6 halves cut-side-up on the tray, and top each with a slice of cheese. If you’re serving them right away, broil briefly to melt the cheese. If you’re making them ahead of time, don’t broil to melt the cheese.
Assemble the Sandwiches:
- To each cheesed English muffin half, add 1 egg square, 1 sausage patty, and its other English muffin half. (See Notes on assembly order.)
- Make sure they’re cooled completely, and then wrap each in a piece of foil or parchment paper. Place them in a freezer-safe plastic bag or an airtight container. Store them in the fridge for up to 4 days or in the freezer for up to 1 month.
Notes
- Microwave: Wrap the sandwich in a slightly damp paper towel and and microwave at full power until heated through, about 1 to 2 minutes, flipping after 1 minute. If you want, after microwaving pop it into a toaster oven for a couple minutes to re-crisp the outside.
- Oven: Preheat the oven to 350F, wrap the sandwich in foil, and heat it until warm, about 10 to 15 minutes. This helps with a crispy exterior!
- Toaster Oven: A toaster oven is great for reheating without drying out the bread. Just wrap with foil and heat at 350F until warm, about 5 to 10 minutes.
- Microwave (the fast way): Wrap the sandwich in a dry paper towel and microwave at 50% power for 1 minute, then flip the sandwich over and microwave it at full power in 30-second intervals until warm throughout.
- Microwave + toaster oven (the fast way with a crispy outside): Microwave the sandwich as directed, and then pop it into 350F toaster oven for 1 to 2 minutes to crisp the English muffin.
- Oven (the slow way with a crispy outside): If you have more time in the morning (or if you work from home and don’t have to run out the door), you can use the oven to reheat a breakfast sandwich from frozen. Wrap it with foil and pop it into a 350F oven until warm, about 30 to 35 minutes.
Nutrition
Nutritional information is automatically calculated and should be used as an approximate.
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I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.
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