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Home » Recipes » Breakfast » Eggs » Healthy Breakfast Sandwiches Freezer Friendly

Jun 29, 2018(updated June 30, 2022)

Healthy Breakfast Sandwiches Freezer Friendly

4.82 from 27 votes
By Dani Spies
Jump to Recipe Print Recipe

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If you are looking for a quick and convenient breakfast for busy mornings, these DIY Freezer Friendly Breakfast Sammies may be just perfect.

This is a recipe that you can make ahead and then keep in the freezer (or fridge) for a delicious and nutritious breakfast when time is not on your side.

[ytp_video source=”mBOe542Re0A”]

Print Recipe
4.82 from 27 votes

DIY Freezer Friendly Egg Sandwich

Course: BREAKFAST, eggs
Cuisine: American, healthy, meal prep
Author: Dani Spies
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Servings: 6 servings
Calories: 288kcal

Ingredients

  • 6 large eggs
  • 1 teaspoon olive oil
  • 1/2 onion chopped
  • 2 cloves garlic chopped
  • 2 bell peppers chopped
  • 1/2 pound fresh baby spinach chopped
  • Salt and pepper to taste
  • 6 English Muffins I like using sprouted grain muffins
  • 6 slices cheddarcheese or any cheese you like

Instructions

  • Preheat the oven to 350F. Spray an 911 casserole dish with cooking spray or coat with butter or coconut oil.
  • Heat olive oil in a large non-stick saut pan, add onion along with pinch of salt. Saut until onions are translucent. Add in peppers and garlic and cook for another two minutes.
  • Add in chopped spinach with a bit more salt and pepper, stir and cook until spinach has wilted down. Shut off heat and let veggies cool a bit.
  • In a large bowl, whisk together the eggs and then slowly stir the cooled veggie mixture into the eggs.
  • Pour the egg and vegetable mixture into baking dish and bake for about 30 minutes, or until the center is set and the outer edges are slightly browned. Allow the eggs to cool, then slice into six pieces.
  • Build the sandwiches by adding one piece of the baked eggs and one slice of cheese to each English muffin. Wrap each sandwich in plastic wrap and place into the freezer for up to 3 months.

Nutrition

Serving: 1sandwich | Calories: 288kcal | Carbohydrates: 31g | Protein: 14g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 181mg | Sodium: 440mg | Potassium: 250mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1650IU | Vitamin C: 52mg | Calcium: 181mg | Iron: 2mg

Eggs, Meal Prep, Recipes, Video

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Eva says

    June 29, 2018 at 3:36 pm

    5 stars
    looks great! but I don’t have a microwave – is there any reason why I shouldn’t warm these up in a toaster oven, maybe on low heat (275-300 degrees?) for about 8-10 min straight out of the freezer? would the consistency be off in any way? thanks!

    Reply
    • Dani says

      July 6, 2018 at 10:41 am

      5 stars
      That should work just fine!!

      Reply
      • Shanelle says

        September 2, 2019 at 6:40 pm

        Hi,
        Can you make this with any type of bread?

        Reply
        • Dani says

          September 4, 2019 at 12:02 pm

          I would be sure to choose a nice hearty bread that can hold up to the freezer!

          Reply
  2. sue says

    June 29, 2018 at 9:32 pm

    5 stars
    going to make that breakfast Sandwich, omg looks so very good
    i love following Dani, shes the best her recipies are great

    Reply
    • Dani says

      July 6, 2018 at 10:42 am

      5 stars
      Yay!! Enjoy it.

      Reply
  3. sharon woodside says

    July 8, 2018 at 3:37 pm

    5 stars
    Thank you, thank you, thank you!!! You are adorable, down to earth, and sooooo full of great healthy stuff. I have tried to watch other’s similar to you, but no one measures up to you. I just relate to you. Did I mention, how adorable you are? FYI: I am a very overweight, very happy, happy, married person, who is trying to work on my weight so I can enjoy my grandchildren. You are such an inspiration and so fun to watch. I won’t waste my time watching anyone else! I thank God for you. God Bless you and your family.

    Reply
    • Dani says

      July 17, 2018 at 10:32 am

      5 stars
      Wow, Sharon. Thanks for all of the kind words! I really appreciate them and am SO glad you are enjoying my recipes + videos.

      Reply
  4. Mady says

    July 16, 2018 at 10:58 am

    5 stars
    Thank you SO much Dani for teaching how to make these! I bought everything as written and followed recipe exactly…THEY ARE AMAZING!!!! Love them SO much! Will definitely be making more. Hugs!

    Reply
    • Dani says

      July 17, 2018 at 10:29 am

      5 stars
      Yay!! So glad to hear how much you enjoyed them. Sending those hugs right back your way.

      Reply
  5. Erica says

    July 27, 2018 at 9:38 pm

    5 stars
    Just made this. Time saver and my girls and I love this!

    Reply
    • Dani says

      July 28, 2018 at 8:23 am

      5 stars
      Yay!! So glad to hear it. Thanks for the feedback.

      Reply
  6. Ydali says

    September 14, 2018 at 9:33 am

    5 stars
    Thank you! Thank you! Thank you! I am terrible at eating breakfast and have been trying to work on that. These leave me with no excuse not to have it and they’re so flavorful! Looking forward to making more of your recipes!

    Reply
    • Dani says

      September 18, 2018 at 10:57 am

      5 stars
      So glad you enjoyed them!! Thanks for letting me know.

      Reply
  7. Ruth says

    December 17, 2018 at 8:02 am

    5 stars
    Made these for a brunch yesterday and they were delicious. Could not find sprouted English muffins so I used Trader Joe’s whole wheat English muffins. Will be making these often. Thanks for all the delicious recipes

    Reply
    • Dani says

      December 28, 2018 at 4:01 pm

      5 stars
      It’s my pleasure! I am so glad you are enjoying the recipes.

      Reply
  8. Nicole D Edwards says

    January 4, 2019 at 11:11 am

    5 stars
    These look great. What kind of sprouted English muffins do you use and where do you get them? I can’t find them anywhere.
    =Thank you

    Reply
    • Dani says

      January 7, 2019 at 9:46 am

      5 stars
      I use a brand called “Food For Life’ – they are sold at Whole Foods + Trader Joes’ where I love. A lot of other grocery stores carry them as well but often store them in the freezer section so be sure to look there as well.

      Reply
  9. JoAnn Wallace says

    January 15, 2019 at 11:13 am

    5 stars
    Made these today, my husband loved them.

    Reply
    • Dani says

      January 17, 2019 at 10:18 am

      5 stars
      So glad to hear it!! Thanks for letting me know.

      Reply
  10. Christina says

    February 4, 2020 at 3:15 pm

    I made these twice & both times the bread was soggy when heated. Any thoughts what I’m doing wrong?

    Reply
  11. Alex says

    March 21, 2020 at 8:48 pm

    5 stars
    I made this today and it was delicious! The photo makes it look like this is primarily a spinach breakfast sandwich, but I found the flavour of the red peppers was strongest. I ate one, and froze the rest, can’t wait to eat them on busy mornings.

    Reply
  12. Oweka says

    February 11, 2022 at 11:20 am

    I made these yesterday and they are wonderful! I’m going to whip up another batch for the freezer. I didn’t have peppers on hand so I used shredded carrots and broccoli stems (I learned about using broccoli stems from your earlier video on broccoli stem soup!) along with a baby kale and spinach mix, and the onions. So delicious!

    Reply

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