breakfast · vegetable

Easy Make-Ahead Breakfast Sandwiches

Meal prepping will never go out of style. Mark my words.

I’ve been meal-prepping for more than 5 years now. I cook all of my lunches and dinners for the week on Sundays and then eat them throughout the workweek.

Sometimes I’ll prep a breakfast to eat throughout the week, like overnight oats or freezer breakfast burritos.

This breakfast sandwich is easy to make-ahead for all of you who are rushing to get out the door before work or school.

I like how this gives you everything you need all in one sandwich: protein, veggies, dairy, whole grains and fruit (cherry tomatoes, technically, are fruit). The best part, though, is how easy it is to make the egg part of this sandwich: just pop it in the oven then cut into circles once it’s done baking!

I wrapped each sandwich (this recipe makes six, with some of the egg mixture leftover that you can eat on its own) in foil then stacked them up in my fridge to grab-and-go every morning before work. Just pop one in the microwave (sans foil) fo 30 seconds and eat.

PS: Each sandwich comes out to around 350 calories.


Easy Make-Ahead Breakfast Sandwiches

  • Servings: 6
  • Difficulty: Easy
  • Print

Health breakfast sandwiches made with spinach, tomato and cheese that are easy to meal prep ahead of the work week.


  • 8 large eggs
  • 1/4 cup grated parmesan
  • 4 cups fresh baby spinach
  • 1.5 cups cherry tomatoes, cut in half
  • salt & pepper
  • 6 slices cheddar cheese
  • 6 whole grain English muffins
  • Directions

    1. Preheat oven to 375 degrees. Spray a 13×9″ baking dish with cooking spray.
    2. In a large skillet, wilt spinach over medium low heat for 3-4 minutes. Remove pan from heat.
    3. In a large bowl, whisk together eggs, parmesan, salt and pepper. Stir in wilted spinach and sliced cherry tomatoes.
    4. Pour egg mixture into prepared baking dish. Bake for 25-30 minutes or until eggs are set. Let pan cool for 10 minutes.
    5. Using a large cup or a circle cookie cutter, cut out eggs into six circles. Refrigerate remaining egg scraps.
    6. Toast English muffins and place a slice of cheese on to each bottom muffin. Add egg circle and top half of the English muffin. Wrap in foil and refrigerate until ready to serve.
    7. To reheat: Discard foil and microwave for 30 seconds, or place in an air fryer for 3 minutes.

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