Meal Prep Breakfast Sandwich

By Rena Awada, nutritionally reviewed by Ella Davar RD

5 from 1 vote

Jan 12, 2025

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Start your day like a total boss with these Meal Prep Breakfast Sandwiches! They’re the perfect blend of convenience and flavor, ensuring breakfast is ready in a snap all week long. Plus, they’re freezer-friendly, so no more excuses for skipping the most important meal of the day.

Five sandwiches with cheese with one on top of another.

These breakfast sandwiches are game-changers for busy mornings, especially during the back-to-school season or around the holidays when life gets hectic. Inspired by my Egg and Veggie Breakfast Skillet, these sandwiches also pair beautifully with a side of Fruit and Oatmeal Bowl for a complete breakfast feast.

You may also like my breakfast burrito meal prep or my breakfast egg sandwich.

Why you’ll love this recipe

Perfect for Make-ahead: Prep once, and enjoy hot, delicious breakfasts all week.
Customizable: Swap out the ingredients to fit your taste buds or dietary needs.
Budget-friendly: A homemade version that’s cheaper (and tastier) than drive-thru options.
Freezer-friendly: Keeps fresh for months—hello, meal prep heaven!
Perfectly portable: Grab one on your way out the door for breakfast on the go.

A hand holding two sandwiches back to back over a cutting board.

Ingredients needed

This recipe uses simple, wholesome ingredients that pack a punch of flavor and nutrition. Below is a list of ingredients you will need. Full measurements are listed further down below in the recipe card.

Eggs: The star of the show, giving these sandwiches protein-packed goodness.
Cottage cheese: Makes the eggs creamy and adds extra protein.
Parmesan cheese: For a touch of savory, cheesy flavor.
Turkey ham: Lean and flavorful, adding texture and protein.
Italian seasoning: A sprinkle of herby goodness.
Salt & pepper: Enhances all the flavors perfectly.
English muffins or mini burger buns: Your sandwich base—soft yet sturdy!
Cheddar cheese: Melty, cheesy deliciousness in every bite.

ingredients to make breakfast meal prep sandwich.

How to make Meal Prep Breakfast Sandwiches

This recipe is so simple, that you’ll have it on repeat. Full instructions are in the recipe card below!

A measuring cup filled with eggs, cheese, and spices.

Step 1: Whisk it up: In a measuring bowl, whisk together the eggs, cottage cheese, turkey ham, parmesan, and seasonings.

Step 2: Bake the eggs: Pour the mixture into the pan and bake for 15 minutes, or until set. Cool completely.

A hand cutting out circles from a sheet pan of cooked eggs.

Step 3: Cut the eggs: With a round cutter, cut circles out of the pan of eggs.

A hand assembling the ingredients to make a sandwich with cheese, eggs, and bread,

Step 4: Assemble: Cut the eggs into rounds, sandwich them with cheese between muffins, and wrap them up.

Tips & Tricks

Let the eggs cool completely before assembling to prevent soggy muffins.
Use a wide cookie cutter or a glass to cut perfect egg rounds.
Wrap each sandwich tightly in parchment paper or foil for easy reheating.

Three sandwiches with cheese on a cutting board.

Variations

Get creative with these fun twists!

Vegetarian: Swap turkey ham for sautéed spinach or mushrooms.
Spicy: Add a dash of hot sauce or sliced jalapeños to the egg mixture.
Gluten-free: Use gluten-free English muffins.
Low-carb: Replace muffins with cloud bread or lettuce wraps.
Classic combo: Sub cheddar for American cheese for that diner-style feel.

Substitutions

Need to tweak the recipe? No problem!

Dairy-free: Use almond-based cheese and skip the parmesan.
Meat-free: Substitute turkey ham with a plant-based protein like tofu crumbles.
Cheese-free: The eggs are flavorful enough to stand on their own.

A hand holding a breakfast sandwich over a cutting board.

Make ahead and storage

These sandwiches are perfect for meal prep.

Make-ahead: Assemble sandwiches and store them in the fridge for up to 5 days.
Freezing: Wrap tightly and freeze for up to 3 months. Thaw overnight in the fridge or microwave directly from frozen.

Breakfast sandwich sitting on aluminum foil.

Frequently Asked Questions

Can I use other types of bread?

Absolutely! Bagels, croissants, English muffins, or even whole-grain sandwich thins work great.

How do I reheat the sandwiches?

The quickest way to reheat these sandwiches is to use the microwave. Microwave for 1-2 minutes or pop in the oven at 350°F for 10-12 minutes.

Can I add veggies?

Yes! Diced bell peppers, spinach, or any other veggies you want to add can be mixed into the egg base.

Can I skip the turkey Ham?

Of course. You do not have to add any meat at all. You can either skip it or make some beef burger patties instead.

Two sandwiches with cheese stacked on top of each other.

If you’re in the mood for more breakfast recipes, check out these favorites from Healthy Fitness Meals!

ebook cover with taco salad bowl in the image.

Thanks for stopping by! If you make this cottage cheese flatbread or any of my other recipes, I would really appreciate you taking the time to comment and rate it. I hope you enjoy it as much as I did.

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