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4.5 from 2 votes
Freezer Breakfast Sandwiches
Prep Time
30 mins
Cook Time
18 mins
Servings: 12 sandwiches
Calories per serving: 364 kcal
  • 12 Thomas 100-Calorie Light Multigrain English Muffins (57 grams per muffin)
  • 12 slices Tillamook Sharp Cheddar Cheese (1 oz per slice)
Meat (quantities listed make 4 servings of each type)
  • 4 slices Applegate Hickory Smoked Uncured Thick Cut Bacon (48 grams cooked weight)
  • 4 slices Hormel Black Label Canadian bacon (17 grams per slice = 68 grams)
  • 1 lb Jennie-O Turkey Breakfast Sausage prepared according to package directions
  • 8 large eggs
  • 2 1/2 cups egg whites
  • 1/4 cup whole milk
  • 2 cups baby spinach (2 1/2 oz / 71 grams)
  • 1/2 medium red bell pepper, chopped (54 grams)
  • 1/2 medium shallot, diced (25 grams)
  • 1 tsp olive oil or rendered bacon fat
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  1. Pre-heat oven to 325 degrees. Spray a 13x18" baking sheet with non-stick cooking spray and set aside.

  2. Heat olive oil or rendered bacon fat in a pan over medium high heat. Once hot, add shallot and bell pepper and sauté until softened and fragrant, 3-4 minutes. Add baby spinach and toss with shallot and bell pepper. Sauté for 2-3 minutes, continuously moving around the pan, until spinach is softened and bright green. Dump spinach mixture onto a paper-towel lined plate and set aside.

  3. Add whole eggs into a bowl with milk, salt, and pepper. Whisk until yolks are broken down and combined into the whites. Then add remaining egg whites and cooled spinach mixture and whisk until combined. Pour into greased baking sheet.

  4. Bake at 325 degrees for 18-22 minutes or until the tops of the eggs are no longer jiggly. Set aside to cool.

  1. If using bacon, pre-heat the oven to 400 degrees. Arrange slices of bacon on a smaller baking sheet in a single layer.

  2. Bake for 6 minutes, then rotate the pan in the oven so that the side that was in the front of the oven is now in the back. Continue baking for 8-10 minutes, then remove to a paper towel lined plate to cool. Pat off any excess grease.

  1. *Note: ensure all components are completely cooled before assembling the sandwiches!

  2. Slice the cooled eggs into 12 pieces and break bacon slices in half so they fit onto the sandwiches.

  3. Place the english muffin bottoms on the counter (or onto a large baking sheet for easy cleanup). Add the cooled egg whites, then the cheese slices, then the meats. Add the muffin tops and tightly wrap the sandwiches in wax paper or foil. Freeze for up to 1 month.

Recipe Notes
  • English muffins and cheese: use whatever kinds you like! The nutrition info was calculated using these specific brands.
  • Meat: Try all 3 varieties or pick one. To make all the same variety, you'll need to triple the amount listed above. The nutrition info included in the recipe card is for the bacon variety.
  • Wrapping: I tried wrapping and freezing these sandwiches in plastic wrap, wax paper, and aluminum foil. The ones wrapped in wax paper fared the best in the freezer in the short term, and foil did better over time.
  • Storing: I also tried sticking some wrapped sandwiches in sealed plastic containers or reusable plastic bags. If using foil or using wax paper for short term (<1 week) freezing, the extra container or bag is totally unnecessary. 
  • Reheating: I tested a variety of reheating methods - air fryer, oven, microwave, microwave + toaster. My favorite was letting the sandwich thaw in the fridge overnight, then topless into the air fryer at 200 degrees for 10 minutes. Then replace the top, flip it, and go at 300 degrees for 5 minutes.
Nutrition Facts
Freezer Breakfast Sandwiches
Amount Per Serving (1 sandwich)
Calories 364 Calories from Fat 162
% Daily Value*
Fat 18g28%
Cholesterol 155mg52%
Sodium 734mg32%
Potassium 191mg5%
Carbohydrates 27g9%
Fiber 6g25%
Sugar 2g2%
Protein 27g54%
* Percent Daily Values are based on a 2000 calorie diet.