Do you know what’s great? Having freezer-friendly breakfast already prepared for early mornings when you’re starving but have snoozed one-too-many times to actually have breakfast.
It would be great if we could whip up an epic breakfast bagel sandwich each day, but alas, some days the best breakfast is one we’ve planned ahead. Of course, there’s no shortage of vegetarian breakfast recipe ideas here, but this one is one of my favs — and I’m willing to bet it will become yours, too.
These meal-prep breakfast sandwiches are easy to make and totally customizable. We’re looking at two filling suggestions to keep breakfast exciting and wake up those taste buds!
The Sandwich Base
The base of this vegetarian breakfast recipe is simple: eggs. A little half-and-half to keep things cream, and of course salt and pepper to enhance flavor.
The eggs are whipped up, just as you would whisk them together when making scrambled eggs. From here, the veggie filling is totally customizable, and the cheese will vary depending on the type of sandwich you want to make.
Note: the original method for this recipe was done on the stovetop in a non-stick pan. I’ve since updated the recipe for an easy sheet-pan baked eggs method. This updated method reduces waste and is easier to cut individual servings. If you prefer, get the original recipe method here.
As I mentioned, meal prep breakfast sandwiches are quite customizable. It makes it perfect for using up about-to-go-bad veggies in your crisper drawer, or switching out veggies to suit your preferences!
For the mushroom and spinach version, you’ll need chopped mushrooms, spinach or kale, shallot and garlic, and cheese. I love a good cheddar cheese slice on an egg sandwich, but Gruyere or Swiss – or another variety you love – would be delicious!
The Mediterranean version is loaded with bold flavors from sun-dried tomatoes, kalamata olives, and feta cheese. We’re also using the same aromatics: shallot and garlic, along with spinach or kale. Oh, and a little red pepper flakes (in either version) to kick it up a notch.
The cross-over in ingredients makes this recipe really easy for meal prep because there’s less work involved!
I recommend making both versions so there’s always a variety to choose from in the freezer. Regardless of the vegetables you want to use, the methods are the same as far as sauteeing and baking.
Saute the Vegetables
For the mushroom version, add the mushrooms to a dry pan and allow them to cook and release their liquid. This will ensure that the sandwich is not soggy from the added moisture. Then, proceed by adding a little butter to saute the shallot, then add in the greens to wilt. Shown here is kale, but I often use spinach, too.
For the Mediterranean version, saute shallot in a little butter, add garlic and red pepper flakes, then sun-dried tomatoes and kalamata olive slices. Wilt in kale or spinach here, too.
Add the Veggies & Eggs to a Sheet Pan
To cook the eggs, make sure you have a quarter-sheet pan. They’re great to have on hand for roasting veggies in a small amount or baking *just a few* cookies.
Line the pan with parchment paper, making sure it hangs over the edges for easy removal. I also tested this recipe by simply greasing the pan, and unfortunately, I was left scrubbing and scrubbing the egg residue. I definitely recommend the parchment paper method!
Spread the veggies in the prepared pan as evenly as possible. Then, pour the whisked eggs on top. Don’t pour too quickly or the veggies will disperse and gather in one area. You can also use a fork or spoon to gently spread them back into place.
If you’re making both versions of the sandwich at once, you will want to whisk the eggs separately – unless you’re really good at eyeballing the halfway point. For the Mediterranean version, I now sprinkle on the crumbled feta before baking. This keeps the feta cheese in every bite and keeps the sandwich easier to eat – especially when enjoyed on the go.
Bake the Eggs
Now, carefully transfer the sheet pans to the oven. Bake them for 18-20 minutes until the edges are set and the internal temperature reaches 165°F. The eggs will cook more quickly if you are using a darker-colored sheet pan.
Let the eggs sit in the pan for 5-10 minutes after they’re removed from the oven, to continue setting up. This ensures the centers are solid enough to cut into.
Assemble the Sandwiches
Pull the eggs out of the pan by grabbing the edges of the parchment paper and lifting. Transfer it to a cutting board to cut the individual pieces for a sandwich. Or, just do this in the pan if you’re not worried about scratching it.
You can either use a large biscuit cutter, for perfectly round pieces or cut 6 squares from the sheet pan rectangle.
If you use the 4-inch biscuit cutter, you’ll have minimal leftover egg. Save the leftover pieces for a quick scrambled egg breakfast, or pile them on one of the sandwiches.
To enjoy the sandwiches immediately, I recommend toasting the English muffin and slathering on a little butter before adding the egg slices.
Once the egg is added to the bread, place slices of cheddar cheese (or really, your cheese of choice!) on top. Since the Mediterranean-inspired sandwich already has the feta cheese baked on top, there’s no need to add it there unless your heart desires it.
How to Meal Prep & Freeze Breakfast Sandwiches
If you want to enjoy the sandwiches over the next few days, wrap them in plastic wrap or foil and place them in the fridge. See below for tips on reheating from the fridge.
Let the sandwiches cool completely before freezing to avoid freezer burn!
To freeze, wrap the sandwiches well in foil. If you’re worried about freezer burn, you can wrap them in plastic wrap as well, but eliminating this makes reheating the sandwiches from frozen much easier. I place the foil-wrapped sandwiches in a freezer-safe bag instead.
Be sure to label the bag or the individual sandwiches so you know which variety they are!
Thawing & Reheating Tips
It’s easiest to reheat freezable breakfast sandwiches if you thaw them because the bread and the frozen egg will heat at different temperatures. You can either place the frozen sandwich in the fridge the night before or let it thaw on your commute to work before reheating.
If thawed, microwave the sandwich wrapped in a paper towel until just heated through. To avoid rubbery bread as mentioned below, reduce the power of the microwave to 30-50%. You can also reheat in an air fryer (300°F) or oven (425°F) until heated through. See notes in the recipe card for details.
Reheating from Frozen
You can reheat egg and cheese sandwiches straight from frozen, too, just be sure to defrost on low to avoid rubbery bread. You can also remove the bread from the sandwich once it’s warm enough to do so, and continue heating the egg.
- From Frozen in Air Fryer: place the foil-wrapped sandwich in an air fryer set to 300°F. Cook for about 25 minutes. Unwrap and open the sandwich to allow the inside of the English muffin to toast up. This method will create the crispiest English muffin!
- From Frozen in Microwave: remove the sandwich from foil/plastic wrap and wrap it in a paper towel. Defrost it at 30% power for 3-4 minutes, flipping halfway through.
- From Frozen in Oven: Place the foil-wrapped sandwich into a cold oven. Begin heating oven to 425°F and let the sandwich heat for approximately 25-30 minutes. I like to open the foil to toast the top and melt the cheese more for a few minutes before removing it from the oven.
If you’re making these to feed a crowd and enjoy immediately, put out some smashed avocado and hot sauce to enjoy as garnishes. You know, that hot sauce comes in handy when enjoying them on your own, too.
You can add some tempeh bacon for another savory addition, or a plant-based sausage patty.
Serve it alongside some crispy potatoes, the most gorgeous fruit platter you ever did see, or a tall pitcher of refreshing cold brew coffee.
Did you make this recipe? Please leave a star rating and review in the form below. I appreciate your feedback, and it helps others, too!
Get the Recipe Vegetarian English Muffin Breakfast Sandwiches
Egg Base (double to make both versions)
- 10 eggs
- ¼ cup half-and-half
- ½ teaspoon fine sea salt
- ⅛-¼ teaspoon freshly ground black pepper
- 6 English muffins
Spinach & Mushroom Filling
- 8 ounces baby bella or button mushrooms, small dice
- 2 Tablespoons unsalted butter
- ¼ cup shallot, or yellow onion, finely diced
- 1 clove garlic, minced, optional
- 1 cup spinach or kale, tightly packed, roughly chopped
- 6 slices cheddar cheese
- 2 Tablespoons unsalted butter
- ¼ cup shallot, or yellow onion, finely diced
- 2 cloves garlic, minced or pressed
- Dash red pepper flakes, optional
- ¼ cup sun-dried tomatoes*, chopped
- ¼ cup kalamata olives, chopped or sliced
- ⅓ cup feta cheese crumbles
- Egg Base: the amounts listed are for one version of the sandwiches. If making both versions, double the base, but do so in two separate bowls for easy assembly.10 eggs, ¼ cup half-and-half, ½ teaspoon fine sea salt, ⅛-¼ teaspoon freshly ground black pepper
- Whisk together the eggs, half-and-half, salt, and pepper until light and fluffy and completely combined. Set aside.
- Prepare a quarter sheet pan (or two if making both varieties) by spraying with cooking oil and then lining with parchment paper, ensuring it hangs over the edges for easy removal. The cooking spray will help it stick to the pan.
Spinach and Mushroom Filling
- Heat a large skillet over medium heat and add the mushrooms to the dry pan. Cook for 3-4 minutes as the water begins to evaporate from them. Sprinkle in a little salt, and add the butter. Once melted, saute the shallot (and garlic if using) for 3-4 minutes until tender. Add the greens and stir in until wilted. Remove from heat.8 ounces baby bella or button mushrooms, 2 Tablespoons unsalted butter, ¼ cup shallot, 1 clove garlic, 1 cup spinach or kale
- Heat a large skillet over medium heat and add the shallot; saute for 2-3 minutes with a pinch of salt. Add garlic and red pepper flakes, cooking for an additional 1-2 minutes until fragrant. Add sun-dried tomatoes and kalamata olives for 1-2 minutes. Remove from heat.2 Tablespoons unsalted butter, ¼ cup shallot, 2 cloves garlic, Dash red pepper flakes, ¼ cup sun-dried tomatoes*, ¼ cup kalamata olives
Time to Bake
- Spread the veggies evenly across the prepared quarter sheet pan. Pour in the egg mixture over the veggies, carefully so the veggies aren’t spread into one area. You can also use a utensil to adjust if needed. For the Mediterranean version, sprinkle the eggs with the feta cheese before baking.⅓ cup feta cheese crumbles
- Bake the eggs for 18-21 minutes until set and the international temperature reaches 165°F. Let the eggs cool in the pan for at least 5-10 minutes; if the centers are slightly jiggly still, this will help them set up.
- Grab the edges of the parchment paper to gently lift the eggs from the pan and place on a cutting board. Use a biscuit cutter to cut circle-shaped eggs, or a knife to cut 6 squares.
- If enjoying the sandwiches right away, I recommend toasting the English muffins and giving them a slather of butter. Then, assemble the sandwiches by placing the egg piece on one English muffin piece, then top with cheddar cheese for the mushroom variety, and extra feta as desired for the Mediterranean version.6 English muffins, 6 slices cheddar cheese
- Meal Prep in Fridge: allow the eggs to cool, then wrap the sandwiches in foil, label, and place in the fridge to enjoy throughout the week. They will last for 3-4 days. Reheat in the microwave, air fryer, or oven until heated through.
- To Freeze: cool completely, then wrap the sandwiches in foil. Place wrapped sandwiches in a freezer-safe bag. Label and date the bag and place in the freezer. See notes below for tips on reheating from frozen.
- Sun-Dried Tomatoes: if packed in oil, be sure to pat them dry to reduce excess moisture.
- Cheddar Cheese: feel free to use any variety of cheese you like! Gruyere or Swiss are also delicious with mushrooms and spinach!
- Eating Immediately: If enjoying right away, I recommend toasting the English muffin and spreading on some butter. If you want the cheese extra melty, stick the muffin with cheese under the broiler for a few minutes before adding the egg.
- Reheating from Fridge:
- Oven/Air Fryer: Place the foil-wrapped sandwich straight into the cooled oven or air fryer basket. Begin heating oven to 425° (or 300°F for air fryer) and let the sandwich heat for approximately 15-20 minutes (10 minutes for air fryer). I like to open the foil to toast the top and melt the cheese before removing.
- Microwave: on 50% power, heat wrapped in a paper towel for 1-2 minutes, flipping, until heated through.
- To Thaw from Freezer: Place the sandwich in the fridge the night before and then heat it the next day as described above.
- Directly From Freezer:
- Oven: Place the foil-wrapped sandwich straight into the oven. Begin heating oven to 425° and let the sandwich heat for approximately 25-30 minutes. I like to open the foil to toast the top and melt the cheese more a few minutes before removing from the oven.
- Air Fryer: cook, wrapped,at 300°F for 25 minutes; open the sandwich to toast the inside (optional) for an additional 5 minutes. This method gives the exterior a crisp toast.
- Microwave: Remove the sandwich from foil/plastic wrap and wrap it in a paper towel. Defrost at 30% power for 3-4 minutes, flipping halfway through.
- Note: the original method for this recipe was done on the stovetop in a non-stick pan. I’ve since updated the recipe for an easy sheet-pan baked eggs method. This updated method reduces waste and is easier to cut individual servings. If you prefer, get the original recipe method here.
This is a brilliant idea. Having them frozen so you can warm them up in the morning sounds perfect. Great that they’re full of veg too!
Yes! It works out SO perfectly – get ready while they heat up and voila!