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Spinach and Egg Sandwich on parchment

Spinach Egg Breakfast Sandwiches

With spinach, eggs, and cheese, these freezer-friendly breakfast sandwiches are perfect for meal prep.
Course Breakfast
Cuisine American
Keyword healthy breakfast recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 324kcal


  • 1 tsp extra virgin olive oil
  • 5 ounces fresh spinach
  • 6 eggs
  • ½ cup milk
  • ½ tsp onion powder
  • ½ tsp½ coarse salt
  • ¼ tsp 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.



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If you're using cheese or adding smoked salmon or bacon, the 1/2 teaspoon should work well. If you are not adding cheese, increase the salt as much as 1/4 teaspoon or to your preferred taste! 


To 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.


Use the same directions as above but heat only 15 minutes, or until the center is heated through.

Top the heated sandwiches

These sandwiches are great as is. But you can dash on a little sriracha, some avocado slices, smoked salmon, or add your favorite bacon (regular or vegetarian) for extra crunch and flavor. 


Calories: 324kcal | Carbohydrates: 28g | Protein: 18g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 193mg | Sodium: 522mg | Potassium: 295mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2737IU | Vitamin C: 7mg | Calcium: 282mg | Iron: 2mg