Categories
Recipes

Healthy Breakfast Sandwich Meal Prep

Homemade Egg McMuffins incoming! This breakfast sandwich recipe is great for meal prep because you can make lots at once, and they can be frozen with no issues.

Healthy Breakfast Sandwich Meal Prep

Homemade Egg McMuffins incoming! This breakfast sandwich recipe is great for meal prep because you can make lots at once, and they can be frozen with no issues.
Prep Time30 mins
Cook Time40 mins
Total Time1 hr 10 mins
Course: Breakfast
Cuisine: American
Keyword: budget meals, meal prep
Servings: 12 breakfast sandwiches
Calories: 359kcal
Cost: $0.61 per sandwich

Ingredients

  • 1 package bacon 375–400 g
  • 9–10 eggs
  • 1 tsp fine salt
  • 1/2 tsp black pepper
  • 2–3 onions optional
  • 12 English muffins store-bought or homemade; see recipe notes for homemade recipe
  • butter or margarine to spread on muffins

Instructions

  • Cook bacon. The best way is to lay an entire package's worth of bacon on a lined pan. Preheat the Bake or Roast setting on your oven to 400 °F, then leave the bacon in there for 18 min (24 min if thick-cut).
  • When the bacon is done, take it out and turn the oven temp down to 350 °F. Transfer the bacon onto paper towels, and drain some of the bacon grease from the pan (you can save it for other cooking purposes).
  • Crack eggs into a bowl and whisk with salt and black pepper.
  • Pour the eggs mixture into the same baking pan. Leave them in the oven for 15–20 minutes or until the top looks set (it will still look kinda wet, that's okay).
  • Remove eggs from oven. After the eggs have cooled completely, slice them into 12 English muffin-sized squares. Remove them from the pan slowly to avoid tearing.
  • Optional step: make some grilled onions with your leftover bacon grease! All you need are 2–3 onions, sliced into strips, and some more s&p. Put it all in a skillet on low heat and stir occasionally. You can start this step while the eggs are baking in the oven. Make sure to cook low and slow so the onions don't burn.
  • Slice English muffins in half, butter them, and toast.
  • When everything has cooled to room temperature, assemble each breakfast sandwich with a few pieces of bacon, one egg square, onions, and whatever else you want to add. Sandwiching them tightly together, wrap each breakfast sandwich securely in plastic wrap. (Or wrap two together, depending on how big your appetite is.)

Recipe notes

You can use store-bought or homemade English muffins; I made my own and recommend this recipe.

english muffin breakfast sandwiches meal prep

Breakfast sandwiches can be kept in the fridge for a week. If you’ll be keeping them around longer than that, freeze them and defrost as needed. They can be reheated in the microwave.

The key to a good breakfast sandwich that will taste good a week from now or a month from now, is letting all the components cool down before assembling. This prevents the steam from the warm food from making the breakfast sandwiches soggy, especially when you reheat from frozen. I also find that the texture of eggs is much better if you let them cool down fully before putting them in the fridge or freezer.

Other things you can add to your breakfast sandwiches: breakfast sausage, sliced cheese, and additional condiments of your choosing. Actually if you are planning to get a full meal out of each egg mcmuffin, I definitely recommend the breakfast sausage to make it more filling.

Nutrition information

Each sandwich is 359 cal, full recipe is 4,313 cal. Specific nutrients breakdown can be viewed here.

Step-by-step guide to making breakfast sandwiches

bacon meal prep for breakfast sandwiches

First, cook your bacon. The best way is to use the oven, this way you can cook a whole package all at once, you don’t get any splatter, and you won’t get the issue of unevenly cooked bacon.

Lay the entire package’s worth of bacon on a lined pan.

Preheat the Bake or Roast setting on your oven to 400 °F, then leave the bacon in there for 18 min (24 min if thick-cut). Way better than cooking it on the stove (where I manage to get myself splattered with grease every time). I learned this trick from The Kitchn and it’s a gamechanger!

When the bacon is done, take it out and turn the oven temp down to 350 °F. Transfer the bacon onto paper towels, and drain some of the bacon grease from the pan (you can save it for other cooking purposes).

Meanwhile, crack 9–10 eggs into a bowl and whisk with 1 tsp salt and 1/2 tsp black pepper. You can also add up to a cup of milk, we didn’t have any on hand though.

Pour the eggs mixture into the same baking pan. Leave them in the oven for 15–20 minutes or until the top looks firm (it will still look kinda wet, that’s okay). Then take them out of the oven. After the eggs have fully cooled, slice them into 12 English muffin-sized squares.

Optional: make some grilled onions with your leftover bacon grease! It adds some extra savoury deliciousness to your breakfast sandwich.

All you need are 2–3 onions, sliced into strips, and some more salt & pepper. Put it all in a skillet on low heat and stir occasionally. You can start this step while the eggs are baking in the oven. Make sure to cook low and slow so the onions don’t burn.

Slice your English muffins in half (I made my own), toast, and butter them. Then, again, let them cool down. It seems counter-intuitive to toast them only to let them cool down again, but the toasting step helps get them crispy so that later, even if you reheat them in the microwave, they will still have some crunch to them.

When everything is room temp, assemble each breakfast sandwich with a few pieces of bacon (you can slice or cut the bacon to fit but I just tore them with my hands LOL), one egg square, onions, and whatever else you want to add. Sandwiching them tightly together, wrap each breakfast sandwich securely in plastic wrap. (Or wrap two together, depending on how big your appetite is.)

And that’s a wrap! Or should I say—that’s a sandwich!

One reply on “Healthy Breakfast Sandwich Meal Prep”

Leave a Reply

Your email address will not be published.

Recipe Rating