Healthy, easy, meal prep breakfast egg sandwiches that taste better than anything from a coffee shop! These sandwiches are my go-to staple when I crave a savory, warm breakfast thats low in calories yet super filling! 399 calories, 16g protein, 26g fat, and 28g carbs.
I got a total craving for homemade breakfast egg sandwiches after seeing so many ads for pre-made ones on TV (guess those ads didn’t do their job too well. oops). So I went looking around the internet to see If I could make them homemade and do the the whole yard, assembling them completely, freezing them, and thawing them in the microwave in the morning.
What I found was that you can’t, at least not without seriously compromising the flavor and texture of the sandwich. So many people online were complaining about eggs that tasted spongey after freezing+reheating, soggy buns, greasy/odd cheese, etc. So I set out to create a sandwich that takes a bit more time than just hitting a number on a microwave but that gives you so much more in flavor and texture.
To make these sandwiches you need to do the following:
- make my meal prep baked eggs.
- toast or heat up a english muffin
- heat up a slice of the baked eggs with cheese
- add cheese, mayo, and hot sauce and any other toppings you want!
- EAT!!!
It’s only 5 very easy steps! and yes, eating does count as a step! I toast my english muffin in the oven (325 degrees for 5-7 minutes) because I absolutely refuse to add another appliance to my kitchen, so that takes me longer. Sometimes though, I’ll just add the muffin the the microwave for a bit with the eggs just to get it a bit warm. You do not have to melt the cheese, you can leave it cold like I did in the photos and it’ll slightly melt from the residual heat of the eggs. Hot sauce is not optional! It spices it up perfectly. My favorite brand is Cholula, although I use Tapatio as well.
As you can see this is a very simple (and monotone) sandwich because honestly flavor overrides the aesthetic of it looking perfectly composed. Yes I could have adding something green but then I would be lying because I do not eat it like that. However, I think if you had time for a more leisurely breakfast, this would go great with some bacon and avocado in lieu of mayonnaise. I can’t believe I just said that last part, but in this I do think avocado would work to replace mayo.
I hope you try this sandwich soon! It is healthy, adaptable, and is tasty no matter the season. This savory sandwich is a nice change of pace from the more traditional sweet breakfasts that people eat.
Meal Prep Baked Egg Breakfast Sandwich
Ingredients
- 1 slice meal prep baked eggs
- 1 ounce/slice cheddar cheese
- 1 english muffin toasted
- 1 tbs mayo optional
- 1-3 dashes hot sauce optional
Instructions
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Top sliced egg bake with cheese and heat up in the microwave in 30 second intervals at reduced power. Cheese should be melted and egg should be heated through. On a toasted english muffin, spread mayonnaise and hot sauce. Add egg and enjoy it hot!
Recipe Notes
To lower the fat you can omit the mayonnaise or replace it with nonfat greek yogurt.
I do not make these sandwiches ahead of time because I find that it does not heat up well (i.e. the bread is soggy, the egg becomes overcooked)
