Hello, make ahead breakfast sandwiches! These are protein-rich Meal preparation breakfast sandwich Make the perfect breakfast for your busy life. Easy to make ahead and store in the refrigerator for a healthy last-minute breakfast!
Lately I’ve been working on trying to eat more protein-rich breakfasts. I find that if I start my day with protein, I have fewer blood sugar spikes and crashes throughout the day.
That being said, I have two young children who need a lot of help at breakfast time, so I simply don’t have the ability to prepare a protein-rich breakfast from scratch every morning.
Enter these Pan Breakfast Sandwich. All I need is less than an hour to prep (or freeze) a week’s worth of meals so I have a healthy breakfast waiting for me every morning. I usually double the recipe so I have 12 breakfasts ready.
They’re healthy, packed with protein, and easy to make, which is especially helpful during this particularly chaotic season of life. I have a feeling you’ll love these as much as I do!
Required raw materials
- Egg – I love high-quality eggs from local farms or even Vital Farms (you’ll notice the difference!).
- milk – I personally prefer regular milk and eggs, but if you don’t eat dairy, you can use plant-based milk instead (and omit the cheese)
- salt+pepper – If sodium content is being watched, feel free to reduce the amount of salt used
- cherry tomatoes – Grape tomatoes or even chopped roma tomatoes are good.
- kale – or any other hearty green like collards or beets.
- bacon – You can also add 1/2 pound of ground chicken, turkey or pork sausage.
- sliced cheese – I like cheddar or Monterey Jack cheese
- English muffins – Feel free to use whole grain or gluten-free options if desired.
- avocado – Mash into each breakfast sandwich before serving.
How to Make a Breakfast Sandwich
Step 1: Whisk the eggs
Whisk eggs, milk, salt and pepper in a large bowl. Set aside.
Step 2: Cook Bacon + Kale
Heat a large skillet over medium heat and add bacon. Cook until crispy (5-10 minutes). Remove from pan, pat off grease and chop finely. Add kale to pan and cook in bacon grease until wilted.
Step 3: Bake
Add the cherry tomatoes, cooked kale and bacon slices to the bowl with the whisked eggs. Pour the egg mixture into the pan and cook for 15-20 minutes or until the eggs are completely set. Remove from oven and allow to cool for 5-10 minutes.
Step 4: Assembly
Use a round cutter, mason jar lid, or knife to cut out 12 round eggs. Add a slice of cheese to one side of the English muffin and top with 2 egg rounds. If serving immediately, top with a little avocado puree and any other desired toppings. Skip if ahead. Place English muffin tops on sandwiches and serve immediately or see storage instructions below.
Storage Instructions + Reheating
In the refrigerator: These breakfast-ready sandwiches will keep in the refrigerator for up to 5 days. Heat in microwave for about 1 1/2 minutes. Or preheat the oven to 400 degrees Fahrenheit and place on a baking sheet. Cook for 10-12 minutes or until English muffins are nice and nice.
In the refrigerator: Wrap each sandwich individually in foil. Store them in a ziplock or freezer bag. You can take out prepared breakfast sandwiches the night before and defrost them in the refrigerator overnight, or heat them in the oven or microwave. To microwave, remove foil and microwave for 2-3 minutes or until thawed. Place a baking sheet in the oven (with or without aluminum foil) and cook at 400 degrees Fahrenheit for 30 minutes.
FAQ
Eat it – of course! You can store them in the refrigerator for up to 3 days and then heat them in the microwave. Or freeze them on a sheet pan and transfer to a freezer-safe bag for up to 3 months. Perfect for mornings when you’re running late and need some protein!
Absolutely! I like to use kale and tomatoes because I have a lot of them in my garden, but you can mix in any veggies you like. Any green vegetable (beets, kale, spinach, etc.) is great, but I also make these with bell peppers, zucchini, and eggplant.
Yes! Just use gluten-free English muffins to make these gluten-free breakfast sandwiches.
I wouldn’t recommend it! Avocados don’t freeze well once they’re oxidized, so I recommend setting them aside until you’re ready to eat them. But eggs, cheese and English muffins freeze well!
Absolutely! You can easily double the recipe, but you will need to divide it between two pans.
Don’t worry! You can use the lid of a mason jar or even just a knife to cut out a circle!
delicious toppings
What’s a breakfast sandwich without all the ingredients? I recommend using sliced cheese (cheddar or pepper jack are both great options!) and some mashed avocado, but really, there are no limits to what you can add to a breakfast sandwich. Here are some more ideas:
More Make-Ahead Egg Recipes
Meal preparation breakfast sandwich
Hello, make ahead breakfast sandwiches! These protein-packed meal prep breakfast sandwiches are the perfect breakfast for your running life. Easy to make ahead and store in the refrigerator for a healthy last-minute breakfast!
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- yield: 6 sandwich 1x
- category: breakfast
- method: chef
- gourmet food: American
- 12 big egg
- 1/2 cup Milk (I used whole milk, but you can use any milk you like)
- 1 teaspoon Salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 4 cups kale, Remove stems + roughly chop
- 8 ounces bacon (roughly 8 slice)
- 6 Cheese slices (I like cheddar or Monterey Jack cheese)
- 6 English muffins (optional toasted)
- 1 big avocado, mashed
- Preheat oven to 400 degrees Fahrenheit.
- Grease pan liberally with olive oil, cream, or cooking spray.
- Whisk eggs, milk, salt and pepper in a large bowl. Set aside.
- Heat a large skillet over medium heat and add bacon. Cook until crispy (5-10 minutes). Remove from pan, pat off grease and chop finely.
- Add kale to pan and cook in bacon fat until wilted.
- Add the cherry tomatoes, cooked kale and bacon slices to the bowl with the whisked eggs.
- Pour the egg mixture into the pan and cook for 15-20 minutes or until the eggs are completely set.
- Remove from oven and allow to cool for 5-10 minutes.
- Use a round cutter, mason jar lid, or knife to cut out 12 round eggs.
- Add a slice of cheese to one side of the English muffin and top with 2 egg rounds (double layer!).
- If serving immediately, top with a little avocado puree and any other desired toppings. Skip if ahead.
- Place English muffin tops on sandwiches and serve immediately or see storage instructions below.
notes
Storage + Reheating Instructions
In the refrigerator: These breakfast-ready sandwiches will keep in the refrigerator for up to 5 days. Heat in microwave for about 1 1/2 minutes. Or preheat the oven to 400 degrees Fahrenheit and place on a baking sheet. Cook for 10-12 minutes or until English muffins are nice and nice.
In the refrigerator: Wrap each sandwich individually in foil. Store them in a ziplock or freezer bag. You can take out prepared breakfast sandwiches the night before and defrost them in the refrigerator overnight, or heat them in the oven or microwave. To microwave, remove foil and microwave for 2-3 minutes or until thawed. Place a baking sheet (with or without aluminum foil) in the oven and cook at 400 degrees Fahrenheit for 30 minutes.
