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These Healthy Freezer Breakfast Sandwiches are perfect for mornings on the go. You can make 24 at once, freeze them, and pull them out one at a time to heat.
Featured with this recipe
- Ingredients in Freezer Breakfast Sandwiches
- Tricks of the Trade
- Additional Toppings for Breakfast Sandwiches
- Are Freezer Breakfast Sandwiches Healthy?
- More Breakfast Sandwich Ideas
- Frequently Asked Questions
- More Make Ahead Breakfast Ideas
- How to Make Freezer Breakfast Sandwiches
- Freezer Breakfast Sandwiches Recipe
I have been eating freezer breakfast sandwiches constantly lately, I am more of a savory breakfast person than sweet. I love that they are quick and filling and that you can get the ‘light’ ones now! The only problem is the light ones are so dang expensive! So I decided to make my own light version, which made way more sandwiches, were much less expensive, and actually tasted better than the ones I have been getting in the freezer section at the grocery store. They are only 268 calories per sandwich!
Ingredients in Freezer Breakfast Sandwiches
- Fiber One English muffins – I found mine at Costco
- Turkey breakfast sausage tubes – Jennie-O. You can use chicken sausage if you like
- Eggs and Egg whites – you can use egg whites only, instead of a full egg mixture
- Milk
- Salt and pepper – optional
- Slice of cheese – we used 2% milk American Flavored Kraft Singles
- Sliced tomato – optional
Tricks of the Trade
I love that you can still freeze these little babies and pull them out one at a time for a quick breakfast, just like the frozen breakfast sandwiches that you get at the grocery store. The secret of these breakfast sandwiches is making them in bulk (24 to be exact) and using cookie sheets! See the picture below to see some of the steps I used to make them. It explains it in the recipe, but you can cook both the sausage and eggs on cookie sheets and cut them into 24 equal servings. If you are not crazy about the healthy version of these make-ahead breakfast sandwiches you can still use this same easy method for the regular kind.
Additional Toppings for Breakfast Sandwiches
Change up the flavors and variety of these delicious sandwiches to fit your family’s tastes and lifestyle. Here are some ideas:
- Sliced tomatoes
- Fresh spinach
- Green peppers
- Bacon
- Ham
- Cheddar cheese
- Swiss cheese
- Mushrooms
- Onions
Are Freezer Breakfast Sandwiches Healthy?
When you make them yourself, freezer-friendly breakfast sandwiches can be a very healthy option (with no preservatives)! Because we use a combination of eggs and egg whites, as well as turkey sausage (as opposed to a sausage patty), this healthy breakfast sandwich contains more protein with less fat, as well has being sandwiched between light english muffins– it’s a win-win! Also, because you are doing breakfast meal prep at home, you are eliminating the urge to make a last minute stop at a fast food restaurant, filling up on empty calories and saturated fat. Reheating is simple in the toaster oven, and you are on your way and out the door with a belly full of 15 grams of protein.
More Breakfast Sandwich Ideas
Frequently Asked Questions
You can reheat them in a toaster oven, or wrapped in a paper towel in the microwave which helps prevent sogginess.
When wrapped tightly in plastic freezer wrap, these frozen breakfast sandwiches will stay fresh for up to two months.
After making and cooling the breakfast sandwiches, place each in individual sandwich bags and then place all the sandwiches in a cardboard box in my freezer (the cardboard box helps them from getting freezer burn).
READ NEXT: 33+ Breakfast Ideas
More Make Ahead Breakfast Ideas
We know mornings can be crazy! So take some help from these easy, healthy and absolutely delicious breakfast ideas. Make ahead of time and enjoy on busy weekday mornings.
How to Make Freezer Breakfast Sandwiches
Freezer Breakfast Sandwiches
Video
Ingredients
Makes 24 Sandwiches for freezing!
- 24 Fiber One English Muffins I found these at Costco
- 2 16 ounce tubes Turkey Breakfast Sausage (Jennie-O)
- 9 eggs
- 9 egg whites
- 1 cup milk
- salt and pepper optional
- 24 cheese slices (we used 2% milk American Flavored Kraft Singles – 45 calories per slice)
- sliced tomato optional
Instructions
- Preheat oven to 375 degrees. Press the turkey sausage flat until it is completely covering the bottom of a 13×18 baking sheet. Bake for about 15 minutes. The sausage will pull from the sides and it should look browned.
- While the sausage is baking beat together the eggs and milk, I like to add a little salt and pepper to the eggs but this is optional.
- Pour the eggs in to another 13×18 baking sheet, that has been lined with cooking spray. Carefully place the eggs in the oven and bake for 15 minutes, or until the eggs are no longer runny.
- Cut the sausage and eggs in to 24 equal squares.
- Open an english muffin and add a slice of sausage, egg, and cheese to each one.
- Put each completed sandwich into a sandwich baggie and freeze. I put all the sandwiches into a cardboard box in my freezer to help prevent freezer burn.
- When ready to eat, remove from freezer and plastic baggie, wrap in a paper towel, and microwave for 1 min 30 seconds on defrost (30%) then turn over and microwave on high for another 1 to 1.5 minutes. (I like to throw one in the fridge the night before so it thaws overnight, then just microwave on high for 1 min 30 seconds).
- I sometimes like to add a slice of tomato to my sandwich for added flavor.
Notes
- Remove from freezer and plastic baggie
- Wrap in a paper towel, and microwave for 1 min 30 seconds on defrost (30%)
- Turn over and microwave on high for another 1 to 1.5 minutes.
I won’t ever buy store bought breakfast sandwiches again! These took roughly 30 minutes in total and I prepped enough sandwiches for the week! I split the recipe in half and it turned out great. Thank you so much for sharing!
So glad you loved them!
I teach piano during the day and don’t have a lot of time to make dinner during the week. I just have to tell you, this has been a LIFESAVER. I can just pop my meal in the Instant Pot between lessons and I can have a hot meal on the table at dinnertime! I love that everything is so simple and easy to follow. We have been ordering takeout far less. My kids have never been happier!
Freezer Meals LIVE has saved me so much time throughout my week. I used to spend an hour or more each evening making meals, but freezer meals have allowed me to cut way down on kitchen time during the week and freed up time to help my kids with their homework. I love that I don’t have to worry about what to make or where to hunt for recipes!
I’ve always dreaded the “what’s for dinner” question. I was skeptical about being able to make so many meals in under an hour, but I did it with Freezer Meals LIVE. I just followed along with the video and it was simple, fast and I even found myself having fun. After a busy day with work and kids, I’m able to make a fast meal with very little cleanup! Total game changer!
I made these to feed 20+ people for a family reunion breakfast. Unfortunately, the sausage mixture that I used shrunk badly so I got fewer squares than I needed. However, I had some cooked bacon available and used that in its place – and when I ran out of bacon I finished up with ham slices. The group liked the fact that they had flavor choices. I pulled the sandwiches out of the freezer the night before and put them into a cooler. In the morning they were defrosted but still very cool. This was a wonderful, easy meal! Thanks so much for sharing it.
Hi Nancy- so glad that these sandwiches worked for your big group! We have noticed that the sausage sometimes shrinks, too. In that case we jut cut the sausage squares a little smaller. I am glad you were able to find a way to make it work out! Thanks for the 5-stars!
Is there a way to make these last longer when stored in the freezer? I am trying to make these before I go into labor and would like a quick and easy breakfast option for recovery afterwards. Have you tried them past the month mark?
You should be fine past the month mark. I just wouldn’t go a full 6+ months. Not because they will go bad necessarily, they just might not taste as fresh and good. Hope this helps!
Where are the nutrition facts? My husband is pre-diabetic and I would like to get all facts before presenting this idea to him.
Hi Laura – we are working on getting the nutrition information on all the recipes but it is a big undertaking. Until we are able to get all the nutrition info on, you can always plug the recipe into a calorie calculator online. Hope this helps!
How many calories are in each one?
Amazing – easy to prepare and convent to eat. Thanks
Salt content (per serving) in these is over the recommended total daily intake! This sandwich calculates out to be 1,514 mg of Sodium in ONE serving! Wowzer!!!
Hi Lou, I calculated the sodium count at around 800. You can cut back even more on the sodium by using a slice of cheddar cheese and using a regular English muffin instead of a Fiber One.
Oh, I have been omitting the milk by accident, could that be it?
Lol my name is Marcella not Matcella!
I’m not a microwave user! Is there any other way of reheating after defrosting? Thanks!
Try wrapping them in foil and baking at 350-degrees for about 20 minutes or until hot 🙂
We have a similar product at the cafe I work at and we wrap them in baking paper and heat them with the sandwich press for a few minutes (Checking your egg temp before eating especially if heating from frozen) 🙂
So excited to try this! Starting my meal prep plan tomorrow! How long do you think these stay in the freezer?
They can stay frozen for up to a month. Good luck on your meal prep plan!
Have you ever tried them with Canadian Bacon?
No, but they would work great with Canadian Bacon or ham. Thanks for asking!
i loved this recipe. thank you 🙂 i would like to make a suggestion, please add a “scroll up” button at the sidebar? it’s a hassle to scroll down and go up up and again 🙁
Thank you for the suggestion. I don’t have a problem scrolling on my computer. I’m not sure what you are asking with the “scroll up” button. Will you please clarify?
a lot of retail websites have scroll up buttons that hover towards the bottom of the page as you scroll down it – when you get to the bottom, rather than having to scroll back up, you hit the button & brings you right to the top. it is convenient when scrolling through a looooong page 🙂
btw – BRILLIANT bfast idea – never considered freezing them, which is silly, since you can buy them frozen! I may also try doing bfast bowls (a-la Jimmy Dean)
Thanks for the great idea, we will run it past the site admins!
Love these…except the cheese is an issue. When you reheat in microwave, it just melts into liquid. By the time the egg and sausage are warm, the cheese is nonexistent. 🙁
You can always keep the cheese in the fridge, then throw it on after it’s cooked. Or use a slice of real cheddar instead.
Could also add the cheese into the egg mix before cooking
Just wondering how much each sandwich normally (store-bought) costs vs. how much each sandwich in this recipe costs?
thank you for sharing! I think I am going to try these asap … a nice savory hot breakfast in minutes on a busy week day morning is wonderful!
Hi does anyone know the standard cookie sheet measurement? I went to get them and they had three different sizes.
The cookie sheet I used was 12″ x 17″ and it worked perfect.
Do you think you could use 18 whole eggs instead of separating half?
Yes. I have done it before and it works fine! I did 18, as you said
Could eggbeaters be used in place of regular eggs?
Haven’t tried it but I am sure it would be fine!
Great idea! I make breakfast burritos for my hubby, I have found that wrapping them up in a piece of wax paper before bagging and freezing gives you a convenient wrapper to microwave in, and it helps keep the food moist.
That is a great tip about the wax paper! Thank you for sharing! Will definitely try that next time!
This is the best idea! I like spinach in my eggs for these sandwiches sometimes and may try that variation in some of them. Mushrooms too! Oh the possibilities! Thank you so much for an awesome idea and recipe! I can hardly wait to make some.
I love this idea, I only like savory items too for breakfast, thank you for this awesome recipe, I can’t way to make these!!
Can you give is some other options. Turkey breakfast saussage isn’t something that’s available in Australia. These look fab and seem like a good option for my hubby to zap quickly before going to work.
You can use regular sausage or “light” sausage instead
I got this off of skinners.com
I live in australia and had been looking for a light breakfast sausage recipe foe a while because I love McMuffins but hate the fat content.
1 pound lean ground chicken or turkey, I used 93% lean
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1 teaspoon dried sage
1 teaspoon crushed red pepper flakes (more or less to taste)
1 teaspoon dried oregano
Kosher or sea salt to taste
Combine all ingredients and shape into patties or spread onto cookie sheet. Makes nine patties so you might need to double the recipe.
Also coles and woolies have turkey mince available but you could also do a pork mince for lean low fat mince, or as Americans say ground pork/turkey/chicken.
Also sneak in a few veggies on your kids, or yourself and grate some carrot and zucchini into the mixture to get a serve of veggies in your breakfast.
Read more at http://skinnyms.com/skinny-breakfast-sausage/#Fz1Ivucf3LJWdtgm.99
Also sorry about the spelling mistakes I got distracted on Pinterest and it’s now past my bed time and I didn’t read over my reply before posting
Thank you for posting this! What a great alternative to using turkey sausage if it’s not available!
Morning Star Farms makes a great tasting vegetarian sausage patty.
Good to know. Thank you for sharing!
Canadian Bacon slices are even leaner than turkey sausage and taste a lot better.
Just thought of a question…Do you think the eggs would bake up the same if I used the equivalent of the 9 egg whites, but use egg beaters egg whites instead? I hate to lose so many eggs otherwise.
That would probably be just fine!
Is is possible to lightly toast the english muffin first? Also, would a dab of light butter or spread after toasting and before assembling work?
I can say that I’ve made breakfast sandwiches before and i toasted the muffins in the oven before assembly. I’ve found them a bit soggy otherwise. I can’t wait to try this way with the baked sausage and eggs. This will be a huge time saver and i know i will do it more often being so much easier.
And a money saver! I will try lightly toasting first..thanks!
If you defrosted them the night before you could always cook them in a sandwich press to crisp up the muffins and heat the ingredients.
Also what is a standard cookie sheet measurement? I went to the store to get ones with rims and there were three different sizes.
Yes it is i think it gives a better taste to the sandwhich
Love, love, LOVE this idea and may have to try it. PBJ gets a bit boring after a while and I just cannot make them ahead of time to save myself a few extra minutes in the a.m..
I used to buy those breakfast sandwiches before they raised the price on them AND gave you fewer at which time I figured out the savings was no longer enough to waste my money on them.
I am never buying store bought breakfast sandwiches again. This is a wonderful time saver and you can make them with non-processed ingredients. Wonderful. 🙂
How do you toast the muffin?
This sounds so good and it’s a time saver.