January 21, 2022

by Alyssa

Spinach & Egg Meal Prep Breakfast Sandwiches

Jump To Recipe

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!

stack of egg and cheese breakfast sandwiches

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 breakfast sandwiches with eggs, spinach, muffins, cheese and butter

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.
  • Eggs
  • 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.

spreading butter on english muffins for breakfast sandwich

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.

stack of wrapped breakfast sandwiches

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!

stack of melted egg and cheese breakfast sandwiches

Can I Freeze Egg Breakfast Sandwiches?

Yes! You can absolutely freeze egg breakfast sandwiches.

To freeze these sandwiches for meal prep:

  1. let them cool fully
  2. wrap the sandwiches in several layers of plastic wrap
  3. 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!

bitten into breakfast sandwich

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

Make easy meal prep breakfast sandwiches with eggs and spinach for a healthy on-the-go meal to start your day! Freeze for up to 3 months and simply reheat in the morning for a quick and easy healthy breakfast option.
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 2 sandwiches
Calories 407kcal
Print Pin
stack of egg and cheese breakfast sandwiches
5 from 5 votes


  • 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.
    toaster with english muffin
  • Heat a non-stick pan over medium heat and add the spinach. Cook until spinach has wilted.
    skillet with kale
  • Meanwhile, beat together the eggs. Add in the cream cheese, salt and pepper and mix until combined.
    whisking eggs and seasonings in a bowl
  • Pour the eggs over the wilted spinach and swirl around so that the eggs cover the bottom of the pan.
    pouring whisked eggs into skillet with cooked kale
  • Cook the eggs until moslty set. Use a spatula to fold the eggs over in half.
    omelet with eggs and kale in a skillet
  • 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.
    cutting omelet into circles for breakfast sandwiches
  • 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.
    assembling breakfast sandwiches with eggs, kale and english muffins
  • 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.
    packaging english muffins with eggs and kale


Want to make more than just two sandwiches?
Scale up the recipe ingredients accordingly. When ready to cook, simply spray a muffin tin with cooking spray. Heat the oven to 375ºF and fill the muffin tins with your egg mixture (aim for 2 eggs per tin). Cook for 15 - 20 minutes until the eggs have set.
Serve the same way you see here and enjoy!


Serving: 1sandwich | Calories: 407kcal | Carbohydrates: 25g | Protein: 24g | Fat: 24g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 373mg | Sodium: 565mg | Potassium: 372mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2360IU | Vitamin C: 4mg | Calcium: 431mg | Iron: 4mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!


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  1. Can’t wait to try these! Is the recipe for 2 or 3 sandwiches? The pictures show 3 but the recipe says 2 servings.


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