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Freezer Breakfast Sandwiches

These Freezer Breakfast Sandwiches are the tastiest way to meal prep! They're made with English muffins layered with sheet pan vegetable frittata, cheese, and your choice of meat. These sandwiches are quick, simple, and customizable!
Course: Breakfast
Servings: 12 sandwiches


  • 12 English muffins or bread of choice—gluten free or not!
  • 12 slices bacon, cooked or 12 sausage patties, cooked
  • 12 eggs
  • 1/2 cup milk I use non-dairy milk
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder or granules
  • 12 slices cheese of choice optional
  • 3 cups veggies/cooked breakfast meat your choice! (mixed into sheet pan eggs)


  • Heat oven to 350°F. Rub 13 x 9 (quarter rimmed sheet pan) with avocado oil or olive oil (don't forget to get the sides!). Next, line the baking sheet with parchment paper and push down to press out bubbles. Spray again, yes again!, with cooking spray (I use avocado oil spray with no added ingredients!).
  • Make sausage or bacon as directed and set aside.
  • In a large bowl whisk together eggs, milk, garlic granules, salt and pepper.If adding veggies (see note, ideally pre-cooked veggies!), roast them, then combine any well-chopped ingredients into your egg mixture, and whisk until combined.
  • Pour the mixture into the prepared baking sheet pan and carefully transfer to the oven to avoid eggs spilling!
  • Bake for 15-20 minutes, or until the eggs are set and bit puffy and just set.
  • Let cool before slicing. Cut into squares (or rounds- a wide mason jar lid works great or a round cookie cutter). Spread English muffins with butter (optional) and place an egg round on each one.
  • Add cheese, breakfast meat, then wrap each sandwich separately in foil or parchment paper, place wrapped sandwiches into a ziplock bag, then store in the refrigerator or the freezer. Refrigerate (4-5 days) or freeze (3-6 months ideally!). See notes for how to reheat!


To reheat your breakfast sandwiches, you have a few different options!
  • Oven: Preheat your oven to 350ºF, unwrap the sandwich and place it onto a sheet pan, then bake for 30-35 minutes or until heated through.
  • Microwave: Place the entire parchment bag, unopened, into the microwave. Heat on high for 1 minute, then open the bag and place each layer of the sandwich on top of the bag separately. Microwave for an additional 30 seconds, reassemble, then cool and serve. Do not microwave foil! If you wrapped your sandwiches in foil, just use a paper towel in place of the parchment bag to heat.
  • Air fryer: Remove the wrapping, wrap the sandwich in a paper towel, then heat in the microwave for 45 seconds. Remove the paper towel, transfer to the air fryer, then air fry at 400ºF for 2-3 minutes.
  • Grease, line, then grease again. To prepare your sheet pan for the eggs, start with a layer of oil, a sheet of parchment paper, and then another layer of cooking spray. 
  • Check for doneness. To verify that your eggs are done, insert a knife into the very center of the sheet pan. If it comes out clean, then they're ready to go. 
  • Cool before slicing. For clean cuts and less mess, be sure to let the eggs cool completely before you slice them up and add them to the sandwiches.
  • Wrap individually. I recommend wrapping each sandwich in foil separately so you can easily grab what you need from the freezer.


Serving: 1sandwich | Calories: 357kcal | Carbohydrates: 27g | Protein: 19g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 201mg | Sodium: 796mg | Potassium: 275mg | Fiber: 2g | Sugar: 1g | Vitamin A: 328IU | Vitamin C: 0.3mg | Calcium: 104mg | Iron: 2mg