Perfect for busy mornings—make a batch with eggs, turkey, cheese, sausage, or spinach, wrap them individually, and freeze for an easy grab-and-go breakfast.
Ingredients — 8 Sandwiches
Base
- 8 whole-wheat English muffins
- 8 large eggs
- ½ cup egg whites
- 8 slices reduced-fat cheddar cheese
Choose your fillings
- 4 oz turkey sausage, cooked and crumbled
- 4 oz lean turkey or deli turkey
- 1 cup fresh spinach
- ½ cup diced bell peppers
- ¼ cup diced onion
- Salt and black pepper, to taste
Instructions
- Preheat oven to 350°F (175°C).
- Whisk eggs and egg whites with salt and pepper.
- Pour into a greased baking dish and bake for 12–15 minutes, until set.
- Cool slightly, then cut the eggs into 8 portions.
- Toast the English muffins lightly.
- Assemble each sandwich with egg, cheese, and your choice of turkey, sausage, spinach, peppers, or onion.
- Wrap each sandwich individually in parchment paper or foil.
- Place wrapped sandwiches in a freezer-safe bag or container.
Freezing & Reheating
Freeze: Up to 2–3 months.
From frozen: Remove wrapping and microwave for 1½–3 minutes, flipping halfway through. Let stand for 1 minute before eating.
From refrigerated: Microwave for about 45–90 seconds.
Nutrition Facts
Approximate per sandwich, depending on fillings:
- Calories: 280–330
- Protein: 22–27 g
- Carbohydrates: 25–30 g
- Fat: 10–14 g
- Fiber: 3–5 g
Storage
Refrigerate assembled sandwiches for up to 4 days, or freeze individually for 2–3 months.
Tip: Let the egg mixture cool before assembling and freezing. This helps prevent soggy English muffins.
