Healthy Meal Prep Breakfast Sandwiches | Wholefully (2024)

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I think one of the biggest keys to sticking to a healthy diet is planning ahead and getting into a meal prep routine. Anyone can eat healthily with a full day free to prepare meals. The real test comes when you have to work a full day, then go to the dentist, then run the kids to soccer, then do the laundry, and then clean the kitchen. The best way to set yourself up for success on days like that? Meal prepping healthy convenience foods ahead of time.

Each week, I like to meal prep just one item for breakfast, one for lunch, and a snack. It’s not so much cooking that I spend my entire weekend tethered to the stove—but it is just enough to take some of the pressure off of cooking during the work week. It means that there is always an option in the fridge or freezer for any given meal. And during those crazy swamped days, it’s a total lifesaver.

Healthy Meal Prep Breakfast Sandwiches | Wholefully (1)

Healthy Meal Prep Breakfast Sandwiches | Wholefully (2)

These meal prep breakfast sandwiches have been one of my go-to healthy breakfast preps for years. They feature a whole wheat English muffin (how Mickey D’s of me) with an egg, onion, spinach, and mushroom patty. On top of that, I put a piece of bacon and a slice of cheddar cheese.

I put them together assembly-line style, and then into the freezer they go, ready to be called upon whenever my morning gets a little too hectic. Pair one of these with a serving of yogurt or a piece of fruit and that’s one heck of a nutritionally awesome breakfast. And it comes together in less than a minute. Now that is convenience food I can get behind!

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If you aren’t a fan of the mushroom and spinach combo, feel free to sub in whatever you tend to like with your eggs. Smoked salmon and dill would be amazing! I also think a version with feta cheese and tomatoes would be delicious. Be creative! Just whatever you choose, make sure the water is cooked out before adding the eggs. Watery eggs do not make for a happy reheated sandwich.

You can also feel free to sub in your favorite breakfast meat for the bacon. Breakfast sausage patties, ham, or nothing at all would all be equally delicious. Happy meal prepping!

Healthy Meal Prep Breakfast Sandwiches | Wholefully (4)

Yield: 12 sandwiches

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

These veggie, bacon, and cheese Meal Prep Breakfast Sandwiches reheat in the microwave in no time, so they’re perfect for starting busy days off right.


  • 2 tablespoons unsalted butter
  • 1 medium onion, diced
  • 8 ounces button mushrooms, trimmed and thinly sliced
  • 2 tablespoons olive oil
  • Kosher salt, to taste
  • Freshly ground black pepper, to taste
  • 1 (10-ounce) package frozen chopped spinach, defrosted and squeezed dry
  • 10 large eggs
  • 1 1/2 cups milk of choice
  • 12 whole-wheat English muffins, split
  • 12 slices bacon, cooked and cut in half
  • 12 slices sharp cheddar cheese


  1. Preheat the oven to 350° and coat a 9x13” baking dish with cooking spray. In a large skillet, melt the butter over medium-low heat. Add the onions and cook for 2-3 minutes, or until somewhat softened.

  2. Add the mushrooms and olive oil and season with salt and pepper. Cook for 8-10 minutes, or until the mushrooms have released all of their liquid, the liquid has evaporated, and the pan appears dry.

  3. Stir in the spinach and cook for 2-3 more minutes, until any liquid from the spinach has cooked off. Make sure to cook as much moisture as possible out of the vegetables—you want them to appear dry. The freezing and reheating process will add moisture to the egg patty.

  4. Transfer the vegetables to the prepared baking dish and spread them out into an even layer.

  5. Whisk the eggs and milk in a large bowl until frothy. Carefully pour the egg mixture evenly over the vegetables.

  6. Bake for 15-20 minutes, or until the eggs are completely set and begin to look a bit dry. Remove from the oven and cool completely.

  7. When ready to assemble sandwiches, cut the egg and veggie “cake” into 12 even squares (or use a biscuit cutter or glass if you want round patties).

  8. Assemble each sandwich by placing one patty on the bottom of one English muffin half. Top with two half-slices of bacon and one slice of cheese. Top with remaining half of muffin.

  9. To freeze, wrap each sandwich tightly in plastic wrap and then store in a gallon freezer bag.

  10. To reheat, unwrap the sandwich from plastic wrap. Wrap loosely in a paper towel and then heat in a microwave at 70% power for three minutes, until the cheese is melted and the sandwich is heated through. Microwaves can vary, so you may need to adjust the time.


Use unsweetened almond milk instead of regular milk and omit the cheese for a dairy-free sandwich.

Try adding sliced avocado after you reheat the sandwich.

Nutrition Information:

Yield: 12Serving Size: 1 sandwich
Amount Per Serving:Calories: 405Total Fat: 22gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 196mgSodium: 715mgCarbohydrates: 32gFiber: 5gSugar: 6gProtein: 23g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Healthy Meal Prep Breakfast Sandwiches | Wholefully (2024)
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