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+ servings
stack of egg and cheese breakfast sandwiches

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.
Course Breakfast
Cuisine American
Keyword breakfast sandwich, egg sandwich, meal prep breakfast
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 2 sandwiches
Calories 407kcal


  • 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