With spinach, eggs, and cheese, these freezer-friendly breakfast sandwiches are perfect for meal prep.
These delicious veggie-packed egg sandwiches are a healthy, protein-packed breakfast that you can make-ahead. Keep a stash in the freezer for busy weekday mornings. Read on for all of the ways you can customize these sandwiches for your family. Or check out this veggie-packed breakfast casserole to made in one pan!
You’ll need these ingredients
Oil (I prefer extra virgin olive oil)
Salt and pepper
Cheese (optional but obviously recommended)
Olive oil or olive oil spray
Parchment paper or foil
You’ll need an eighth sheet pan or a square dish for baking as well as a skillet to sauté the spinach.
Cheese for breakfast sandwiches
I prefer Cheddar to top these sandwiches. But Swiss cheese would be delicious as well. American cheese would be a gooey, melty addition if you’re into it and have some in the fridge.
If you’re not a fan of cheese at all, it’s ok to leave it off or use a non-dairy cheese.
Tips for success
Cook the spinach. I’ve tried adding fresh, uncooked spinach directly to the batter. It doesn’t work. The spinach will be dry and crunchy. So, cook the spinach and let it cool before adding to the egg batter.
Toast the English muffins. Though it seems like this wouldn’t make a difference considering that the sandwiches go into the freezer, but it does. Toasting adds flavor, helps the bread keep its shape, and reduces sogginess.
Choose your pan wisely. A larger pan will yield thinner egg patties as the egg mixture spreads out. I’ve tested this recipe with both a metal eighth sheet pan and a square casserole dish.
Both work. You can also use a muffin top pan to achieve round egg patties without any waste. Whatever can you choose…
Grease the pan generously. That’s it. That’s the tip. And it bears repeating. Unless you are using a highly seasoned or true non-stick pan, the eggs will stick. So save yourself some scrubbing and spray the pan well to ensure easy release.
Let the eggs cool. This is critical. If you place the hot egg patties onto the bread, it will become soggy and take on the color of the spinach. Ask me how I know.
Mind the salt. If you’re using cheese or adding smoked salmon or bacon, the ½ teaspoon should work well. If you are not adding cheese, increase the salt as much as ¼ teaspoon or to your preferred taste.
Making a vegan egg sandwich
You can use a plant-based egg alternative to make this sandwich. You might try a liquid one made from mung beans such as Just Egg or Follow Your Heart VeganEgg brands.
You’ll need 3 tablespoons of the vegan egg alternative for each egg in this recipe. Keep in mind, the flavor will be a little different and you might need to adjust the baking time.
Add your favorite vegetables. But keep them small. Spinach is my preferred vegetable for these egg patties. But you can use others such as cooked kale, chard, peppers and onions, or chopped roasted vegetables.
Is cheese required? No. The cheese is optional but I love how it brings the sandwich together and gives the top piece of bread something to hold on to. If you have a dairy allergy, of course you can use a non-dairy, vegan cheese.
Don’t have English muffins? No problem. You can use whole grain, sourdough or regular English muffins, sandwich thins or any of your favorite buns. Brioche would be really good. But most people don’t have those hanging out.
Skip the sandwich altogether and make tacos. My Easy Egg Avocado Breakfast Tacos are ready in about 5 minutes – no prep necessary!
Reheat egg sandwiches
Once you’ve cooked, cooled, wrapped and frozen the breakfast sandwiches, it’s time to pull one out for a meal.
To reheat the sandwiches from frozen:
Unwrap one sandwich, keeping it on the parchment or foil.
Heat in a 350 F oven 20-25 minutes or until the center is heated through. Thawed or refrigerated sandwiches only need about 15 minutes.
For a crispy, toasted effect (which I prefer), open the sandwich and heat under the broiler about 3 minutes, or until the cheese is bubbly.
Consider some toppings
These sandwiches are great as is.
But you can dash on a little sriracha, some mashed avocado, smoked salmon, or add your favorite bacon (regular or vegetarian) for extra crunch and flavor.
Of course, once you start adding avocado, salmon, and bacon you kinda have a different sandwich. But I’m with it!
Ready for other healthy breakfast ideas? Make my 3-Ingredient Breakfast Cookies or Black Bean Breakfast Tacos!
Spinach Egg Breakfast Sandwiches
- 1 teaspoon extra virgin olive oil
- 5 ounces fresh spinach
- 6 eggs
- ½ cup milk
- ½ teaspoon onion powder
- ½ tsp½ coarse salt
- ¼ teaspoon pepper
- 6 English Muffins (plain, whole grain, or homemade sourdough)
- 6 ounces cheddar cheese
- Saute the spinach in oil (or water) in a large skillet over medium heat. Transfer the spinach to a bowl or colander to cool.
- Whisk the eggs, milk, onion powder, salt and pepper in a medium mixing bowl until combined. Add the cooled spinach. (You might drain the spinach to avoid discoloring the egg mixture. But that's just aesthetics)
- Spray a sheet pan generously with olive oil. Pour the egg and spinach mixture into the sheet pan. Bake at 350 F about 20 minutes until the eggs are cooked through.
- Remove the eggs from the oven and cool completely. Cut into 6 equal squares. Split and toast the English muffins.
Assemble the sandwiches
- Cut 6 large pieces of parchment or foil – large enough to cover the sandwiches.
- Place the base of each English muffin on each of the pieces of parchment (or foil). Top each with one egg patty, a cheddar slice, and the top of the English muffin. Wrap the foil around the sandwich. Refrigerate and enjoy within 2 days or place all sandwiches into a freezer-safe bag or container to freeze. Enjoy within about 3 months.
IMPORTANT:This post may include affiliate links – which means I get a commission if you purchase using that link.
SEASONINGSIf you’re using cheese or adding smoked salmon or bacon, the ½ teaspoon should work well. If you are not adding cheese, increase the salt as much as ¼ teaspoon or to your preferred taste!
REHEAT FROZEN EGG SANDWICHESTo reheat the sandwiches:
Unwrap one sandwich, keeping it on the parchment or foil.
Heat in a 350 F oven 20-25 minutes or until the center is heated through. For a crispy, toasted effect (which I prefer), open the sandwich and heat under the broiler for about 3 minutes, or until the cheese is bubbly.
Carla @ Foodie Digital
Made these! Delicious and worth the effort to have them at the ready in the freezer. I think we will make these for the camping cooler to reheat over the campfire for breakfast this summer! Really appreciated the “tips for success” – I think they made all the difference in how they turned out.
Thank you for this recipe, I’m looking forward to trying it, especially for those times when I happen to not be able to use up all of my spinach before it starts to go bad. I am wondering if it would be at all worth it to maintain the integrity of the sandwich to microwave it from frozen? I’m thinking of breakfasts on the go quickly. Since you have not included those reheating instructions, my thought is that no, it wouldn’t work to microwave, but I wondered if you had tried it.
Either way, I’m making a batch this week!
Great question, Bonnie. Reheating eggs is tricky. You can reheat these (particularly from refrigerated not frozen) on medium heat in stages in the microwave and the sandwich will be heated through. But I prefer the toasty goodness from the oven or toaster oven. I usually pop them in the oven while I’m getting dressed and they are more than ready when it’s time to head out the door.
Easy and delicious. I’ll make again for sure.
Thank you for this delicious recipe… Quick comment: 1/2 teaspoon of salt is more than a quarter (1/4) of it… I think you have those backwards in the “Mind the salt” section.