Set yourself up for a week of healthy breakfasts with these Spinach and Egg Meal Prep Breakfast Sandwiches, complete with a crisp English muffin, a fluffy egg omelet, and wilted spinach for extra greens!
If you struggle to find healthy, satisfying breakfast options that also taste great and don't take forever to put together in the morning, this recipe is for you.
These fully-loaded English muffin sandwiches are high in protein, packed to vitamins and minerals and most importantly, store well so you can grab one all week long.
Why you'll love these healthy breakfast sandwiches:
- keep you full and satisfied
- take 5 minutes to make
- can be frozen for 3+ months
- can be customized with other veggies
- make a complete meal with all your essential macronutrients
Ingredients for Meal Prep Breakfast Sandwiches
You might already have everything you need to make these sandwiches on hand. Here are the key ingredients:
- English muffins. I like to use sprouted or whole wheat muffins for added fiber.
- Spinach. Feel free to use kale or another green to make your omelet.
- Cream cheese. I like to use dairy-free cream cheese from Kite Hill, but any kind will work.
- Cheese. You can use dairy-free cheese if necessary or skip the cheese altogether.
- Butter or olive oil to add moisture to the English muffin.
Prepping Egg and Cheese Sandwiches Ahead
To make these sandwiches and pack them for meal prep, you can do most of the work ahead of time. Then all you need to do for breakfast is pop a sandwich into the microwave until the eggs are warm again.
Tips for make-ahead breakfast sandwiches:
- toast your English muffin first to prevent sogginess
- after you make the spinach omelet, you can slice it into perfect rounds to fill your sandwich (note: this step is optional if you don't have a round cutter or you could also use a wide glass)
- to package them, wrap each sandwich in plastic or reusable cling wrap
- pop them into an airtight bag or container
Keep your meal prep sandwiches in the fridge for up to a week or in the freezer for up to 6 months.
And that's it! They're super simple and honestly make having a healthy breakfast SO much easier.
Additional Flavoring Ideas
Again, these meal prep breakfast sandwiches can be customized with whatever veggies you have on hand. Feel free to mix up the flavors and add-ins to your heart's content! Here are some easy swaps or additions to the recipe:
- Add other veggies like diced bell peppers, mushrooms, or onions to the omelet
- Swap the spinach with another green like kale, swiss chard or collards
- Add a dash of soy sauce or tamari to the egg mixture
- Spread spicy mayo on the toasted English muffin
- Use a croissant or bagel instead of an English muffin
- Add pesto or another sauce to the eggs or on the English muffin
And if you're a meat-eater, feel free to add some sausage, bacon, or ham to give yourself an extra dose of protein!
Can I Freeze Egg Breakfast Sandwiches?
Yes! You can absolutely freeze egg breakfast sandwiches.
To freeze these sandwiches for meal prep:
- let them cool fully
- wrap the sandwiches in several layers of plastic wrap
- place them in an airtight bag or container in the freezer
To reheat healthy breakfast sandwiches:
- take one out the night before and defrost it in the fridge
- in the morning, stick the sandwich in the microwave or toaster oven for a minute or two to heat through
And from there…just enjoy!
We can't wait to hear what you think of these breakfast sandwiches. We shared the recipe in an Instagram reel a while ago and everyone loved it. Honestly, they've been one of my favorite healthy breakfast ideas of late.
And if you need more meal prep breakfast ideas, we've got you covered there too!
More Meal Prep Breakfast Recipes
If you make these Spinach and Egg Meal Prep Breakfast Sandwiches, be sure to let me know what you think with a comment below!
Spinach & Egg Meal Prep Breakfast Sandwiches
- 2 whole wheat/gluten-free English muffins
- 1 cup spinach
- 4 eggs
- 2 tablespoons cream cheese (I use Kite Hill dairy-free)
- 2 slices of cheese , optional (I use dairy-free)
- Salt & pepper to taste
- Butter/olive oil
- Hot sauce if desired
- Slice the english muffins in half and pop them in the toaster.
- Heat a non-stick pan over medium heat and add the spinach. Cook until spinach has wilted.
- Meanwhile, beat together the eggs. Add in the cream cheese, salt and pepper and mix until combined.
- Pour the eggs over the wilted spinach and swirl around so that the eggs cover the bottom of the pan.
- Cook the eggs until moslty set. Use a spatula to fold the eggs over in half.
- Once cooked transfer the eggs onto a cutting board (you should have the shape of an omlette). Cut the omlette in half and then trim the corners of each piece so they are somewhat round.
- Butter/olive oil each side of the english muffin. Top with the eggs, cheese if using, sprinkle with additional salt and pepper or add some hot sauce if desired.
- If meal prepping, wrap the sandwiches in foil. Allow to cool completely, then transfer to a plastic ziplock bag and freeze for up to 6 months.