It can be hard to make a protein-rich breakfast in the morning. That’s why I love doing a little meal prep when I have time, so I can have breakfast sandwiches ready-to-go in the freezer. That way, no matter how crazy my morning gets, my family can get a balanced breakfast to eat on the go, or to reheat at the office. Rather than buying ones at the store, I love to make my own, so there are no extra preservatives or filler ingredients. Plus, I can add as many veggies as I want, and use whole-wheat English muffins! Delicious.
PREP TIME:5 min
COOK TIME:20 min
TOTAL TIME:25 min
SERVES:6
Ingredients
Add ingredients to list
Nutrition per serving
480 CALS
24 G
32 G
31 G
SEE MORE
AMOUNT PER SERVING% DAILY VALUE
Calories
480
from fat
280
Total fat
31g
Saturated fat
10g
Cholesterol
260mg
Sodium
870mg
Carbohydrate
32g
dietary fiber
5g
sugar
7g
Protein
24g
Directions
1. Preheat oven to 375°F.
2. Grease a six-tin muffin pan thoroughly, then set aside.
3. In a bowl, whisk together the eggs with the milk. Set aside.
4. In a skillet, sauté the spinach in the olive oil.
5. Once the spinach begins to wilt, season with the spices.
6. Stir the cooked spinach into the eggs.
7. Pour equal amounts of the egg-and-spinach mixture into the muffin tin.
8. Bake for 20 minutes.
9. While the eggs are baking, cook the sausage patties in the pan and toast the English muffins.
10. To assemble, place the sausage patty, then the egg, then cheese slice on top of half of an English muffin.
11. Add the other half of the muffin, then compress. (This makes the eggs flatten to cover the entire sandwich.)
12. Wrap the sandwich in foil, then place in a gallon-sized resealable plastic bag.
13. Repeat with the remaining ingredients.
14. Freeze for busy mornings.
15. To reheat, remove from plastic bag and foil, then microwave for 1 minute.
16. Remove the top half of the English muffin, then microwave for another 1½ minutes. (Cooking times will vary, depending on your microwave.)
Nutrition per serving
480 CALS
24 G
32 G
31 G
SEE MORE
AMOUNT PER SERVING% DAILY VALUE
Calories
480
from fat
280
Total fat
31g
Saturated fat
10g
Cholesterol
260mg
Sodium
870mg
Carbohydrate
32g
dietary fiber
5g
sugar
7g
Protein
24g
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
Discover More
400-500 calories
breakfast
breakfast on the go
breakfast sandwich
eat better
egg
family friendly
healthy eating
high protein
meal prep
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