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meal prep breakfast sandwiches

Vegetarian Meal Prep Breakfast Sandwiches

Make-ahead breakfast sandwiches that are fridge and freezer friendly and loaded with veggies!
Course Breakfast
Cuisine American
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 sandwiches
Calories 386kcal


  • 1 tablespoon olive oil
  • ½ yellow onion diced
  • 1 bell pepper diced
  • 5 cups spinach loosely packed
  • 10 eggs
  • 1 cup milk of choice, I used almond but any kind would work
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 6 whole wheat English muffins I used Rudi's brand
  • 6 slices pepper jack cheese


  • Preheat the oven to 375 degrees F. Grease an 8x8 baking dish. You can also use a 9x13 dish.
  • In a large skillet, heat olive oil over medium heat and add the onion, pepper, and spinach. Saute for 5 to 7 minutes or until tender.
  • While the veggies are cooking, whisk together the eggs, milk, salt, and pepper in a large mixing bowl. Add the veggies and stir. 
  • Pour the egg and veggie mixture into the baking dish. Bake for 25 to 30 minutes or until the eggs are baked through.
  • While the eggs are baking, slice the English muffins and toast them for 6 to 8 minutes in the oven on a baking sheet. You can brush them with olive oil before putting them in to make them crispier. Slice the cheese if it didn't come pre-sliced.
  • Set up an assembly line of the muffins, cheese, 6 damp paper towels (completely rung out), and plastic wrap or foil.
  • When the eggs are finished, slice them into 6 pieces. Add a piece to an English muffin and top with a slice of cheese and the muffin top. Wrap each sandwich in a damp paper towel followed by plastic wrap or foil. Label and date if desired. If you are planning to eat the sandwiches within a few days, keep them in the fridge, but otherwise put them in the freezer.
  • To reheat from the fridge, remove the plastic wrap and put the sandwich on a microwave-safe plate. Heat on high for 60 to 90 seconds or until heated through. If you are reheating from frozen, keep the paper towel wrapped loosely around the sandwich to absorb any water from ice crystals that may have formed. Heat on high for 90 seconds, check to see if it's done, and then heat for another 30-60 seconds if needed. Enjoy warm!


To make more servings, you can cook the eggs in a larger baking dish and get more English muffins and cheese. You can also eat these sandwiches right away if you are making them for a group of people. Put them in the oven for a few minutes to melt the cheese before serving. 


Serving: 1sandwich | Calories: 386kcal | Carbohydrates: 29g | Protein: 23g | Fat: 20g | Saturated Fat: 9g | Cholesterol: 302mg | Sodium: 597mg | Potassium: 492mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3642IU | Vitamin C: 33mg | Calcium: 474mg | Iron: 4mg