Healthy Meal Prep Breakfast Sandwiches

Healthy Meal Prep Breakfast Sandwiches

These healthy meal prep breakfast sandwiches with spinach, eggs, turkey sausage and whole grain English muffins are the perfect quick, easy and nutritious breakfast to fuel your busy mornings! (freezer-friendly recipe)


  • Olive or avocado oil spray
  • 1 clove garlic, minced
  • 2 cups baby spinach, kale or other leafy green
  • 1/4 tsp freshly cracked black pepper
  • 1/4 tsp kosher salt
  • 6 large eggs, beaten
  • 12 oz turkey or chicken breakfast sausage
  • 6 whole wheat English muffins*
  • 6 slices gouda cheese or other cheese**
  • Any other toppings of choice: avocado slices, spinach, tomato slices, etc.


  1. Heat oven to 350°F. Line two square 8-inch baking dishes with parchment. Spray with oil.
  2. Lightly coat a nonstick skillet with oil spray. Add garlic and cook over low heat, stirring, until fragrant. Add spinach or other greens and cook until wilted. Spread greens evenly in the bottom of one of the baking dishes.
  3. Pour eggs over the top of greens and sprinkle with salt and pepper.
  4. Press sausage evenly into the bottom of the other baking dish. Bake eggs and sausage 15-20 minutes or until set. Remove from oven and let cool before handling.
  5. Use parchment to lift eggs and sausage out of the pans. Cut each into 6 pieces and store in separate containers in the refrigerator until ready to use. You can use a small biscuit cutter to make eggs and sausage round, if you'd like.
  6. To assemble, cut an English muffin in half and toast. Heat an egg and sausage piece in a small skillet or in the microwave (covered). Place on the bottom of the English muffin. Top with cheese and any other toppings desired.


*Use gf English muffins for gluten-free
**Omit for dairy-free

Keywords: healthy breakfast sandwich, breakfast sandwich