Make-Ahead High-Protein Breakfast Sandwiches
⏱ 40 min💪 36g protein per sandwich🔥 ~460 cal🍽 6 sandwiches
The drive-through version has 18g of protein and takes ten minutes of your morning. This one has 36g and takes ninety seconds in a microwave. The technique that makes it worth doing is baking the eggs as a slab in a 9x13 pan and cutting them into squares, so you handle eggs once instead of frying twelve rounds. Cool everything completely before wrapping or you will build in sogginess.
Ingredients
- 6 whole wheat English muffins, split
- 8 large eggs
- 1/2 cup liquid egg whites
- 1 lb bulk turkey breakfast sausage
- 6 slices sharp cheddar cheese
- 1/4 cup milk
- 1/2 tsp fine salt
- 1/4 tsp black pepper
- Cooking spray
Instructions
- Heat the oven to 375F, line a 9x13 pan with parchment, and spray it well. Whisk the eggs, egg whites, milk, salt, and pepper and pour them in.
- Bake 18 to 20 minutes until the egg slab is puffed and set, then cool 10 minutes and cut into 6 squares roughly the size of a muffin.
- While the eggs bake, form the sausage into 6 thin patties slightly wider than the muffins and cook them 3 to 4 minutes per side in a skillet over medium-high.
- Toast the split muffins until lightly golden. This creates a dry barrier that keeps them from turning to mush in the freezer.
- Assemble each sandwich with a sausage patty, an egg square, and a slice of cheddar, then let them cool completely to room temperature, about 20 minutes.
- Wrap each sandwich in parchment, bag them, and refrigerate up to 4 days or freeze up to 3 months. Reheat in parchment for 60 to 90 seconds from the fridge, or 2 minutes at 50% power plus 45 seconds on high from frozen.
Tips
- Cooling completely before wrapping is the single most important step. Wrapping warm sandwiches traps steam, and that steam becomes ice, and that ice becomes a wet muffin.
- The parchment wrap is not just packaging. Microwaving in parchment lets steam escape while still trapping enough heat, which is why these reheat better than foil-wrapped ones.
- Swap the sausage for 3 oz of sliced deli turkey or Canadian bacon per sandwich to cut about 120 calories while keeping protein close to 32g.
FAQ
- How long do frozen breakfast sandwiches last?
- Three months wrapped in parchment inside a freezer bag. Squeeze the air out of the bag, since freezer burn hits the exposed muffin edges first.
- How do you reheat a frozen breakfast sandwich without it getting rubbery?
- Two minutes at 50% power first, then 45 seconds on full. The low-power stage thaws the egg evenly instead of blasting the outside while the center is still frozen.
- Can I bake the eggs in a muffin tin instead?
- You can, but round baked eggs dome and slide out of the sandwich. The sheet pan slab cut into squares stacks flat and takes no extra time.
- Can I use an air fryer or oven to reheat these?
- Yes, and the muffin comes out much better. Unwrap, wrap loosely in foil, and heat at 350F for 15 minutes from frozen, opening the foil for the last 3 minutes.
