Freezer protein breakfast sandwiches
38 min · 32 g protein · 297 cals / serving
Six drive-through-style breakfast sandwiches made on a Sunday and reheated straight from the freezer all week: a sheet of fluffy egg and egg white baked with spinach, stacked with Canadian bacon and Swiss cheese in a toasted English muffin. A few minutes in the microwave on a weekday morning.
Ingredients
Sheet-pan eggs
- a light coat cooking spray
- 3 eggs
- 2 cups liquid egg white, from a carton
- 1/2 tsp salt
- 1/2 tsp black pepper
- 3 large handfuls baby spinach, chopped
- 3 stalks green onion, sliced
To build
- 6 english muffin, split
- 6 thick slices canadian bacon
- 6 slices reduced fat Swiss cheese
Steps
- Heat the oven to 350°F. Line a 23 × 33 cm (9 × 13 inch) pan with parchment and spray it lightly. Whisk the eggs, egg whites, salt and pepper until smooth, stir in the spinach and green onion, and pour into the pan.
- Bake 15–18 minutes, until the center springs back and no liquid egg remains; it should read 160°F. Cool 10 minutes, lift it out on the parchment and cut into 6 equal squares.
- Toast the muffins lightly, just enough to dry the cut faces. Build each sandwich: muffin base, a square of egg folded to fit, a slice of Canadian bacon, a slice of cheese, then the lid.
- Cool completely, wrap each one in a paper towel and then in foil or a freezer bag, and freeze for up to 3 months. To reheat, take off the foil, keep the paper towel on and microwave from frozen at half power for 1 1/2 minutes, then turn it over and heat on full power for 45–60 seconds more, until steaming in the middle (165°F). Starting at half power thaws the thick egg layer evenly, so the edges do not turn rubbery and the muffin does not go hard. Rest a minute before eating.
Good to know
Why wrap them in a paper towel?
It soaks up the steam the egg and muffin give off as they heat, so the bread stays soft and bready instead of soggy.
Can I use turkey sausage instead of Canadian bacon?
Yes: cook six thin turkey sausage patties to 165°F and cool them before building. They taste richer and carry more fat, so the score drops to about 57 instead of 63.
Can I reheat them in the oven?
Take off the paper towel, wrap it in foil and bake from frozen for about 25 minutes at 350°F, until hot in the middle (165°F). Or thaw one overnight in the fridge and microwave it for 45–60 seconds.
Per
- Calories
- 132
- Protein
- (44%)
- 14 g
- Fat
- (18%)
- 3 g
- Carbohydrates
- (37%)
- 12 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 431 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1780 kcal goes into the pot and 1406 g of ingredients comes out as about 1350 g of food: 132 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.