Make your own Frozen Breakfast Sandwiches

Chances are, your life is busy, and you struggle day to day to eat healthy.  There is a fine line between convenience in your busy life and doing what’s best for your body.  More often than we would like, convenience wins out, because we are tired or we don’t have the time it takes to properly nourish our bodies.  Eating healthy also takes a little preparation, and sometimes that’s the farthest thing from our minds as we rush to the day’s next activity.  Preparation doesn’t have to take up as much time as you may think it does.  This recipe only takes about 15 minutes to make a week’s worth of good-for-you breakfast sandwiches.  It saves you a little money too, because you’re not paying for the “convenience” of buying them pre-made from the frozen section of the grocery store.

I am very excited about the recipe we have for you today!  I have been wanting to create a homemade frozen breakfast sandwich for a long time.  I love frozen breakfast sandwiches, because they are very convenient, especially if you have a microwave at work.  You can heat them up and then eat them on the go if need be.  They are packed with protein, which keeps you feeling full longer.  What I don’t like about buying the sandwiches from the freezer section is that they are also packed with a ton of preservatives, loaded with way too much sodium, and chemicals.  Making your own sandwiches lets you control the type of fats, salts, and chemicals you are putting into your body.  You can whip up a week’s worth of breakfast in about 15 minutes.

Total time:  about 15-20 minutes.

Ingredients for 5 sandwiches:

5 English Muffins

1lb low sodium deli-sliced honey ham

5 slices medium or mild cheddar cheese

5 eggs

Milk (a splash for each egg)

Serving size one sandwich.  453 calories, 22.4g fat, 29.3g carbohydrates,  32.6g protein

1.  Separate the English muffins and set aside.

English MuffinsAssemble the sandwich

2.  Spray a medium-sized microwave-safe bowl with non-stick spray.   Add one egg to the bowl, a splash of milk, salt, and pepper.  Beat with a small whisk or fork.  Cook in the microwave for 45 seconds.  As the egg cooks, it will start to expand in the bowl.  Don’t cook it longer than 45 seconds, as it may explode and create a big mess.

Cook the eggCook the eggCook the eggCook the eggCook the egg

3.  Add two or three slices of ham to the sandwich.

Assemble the sandwich

4.  Place the egg on top of the ham.

Assemble the sandwich

5.  Place a slice of cheese on top of the ham.

Assemble the sandwich

6.  Add the top of the English muffin.

Assemble the sandwich

7.  Wrap each sandwich in plastic wrap.

Wrap the sandwich

8.  Wrap each sandwich in tin foil to protect if from freezer burn.

Wrap the sandwich

9.  Store in the freezer for 1 –  3 months.

How to Reheat:

Place your sandwich on a folded paper towel and heat on 50% power (not defrost) for about 1:30 to 1:45.  Then heat for an additional 30 seconds to a minute, or until the sandwich is hot.  Let sit in the microwave for about 30 seconds to 1 minute.  Keep in mind that the egg whites can sometimes trap water, so you may have to heat the sandwich a little longer if that happens, especially if the white is in the middle of the sandwich.

Now that you know how easy this is, you can experiment with your own combinations once you get the hang of it!

What’s your favorite kind of breakfast sandwich?  Let us know in the comments!

11 thoughts on “Make your own Frozen Breakfast Sandwiches”

  • These look like a great idea. But I am vegetarian. I am getting more and more into freezing food for the very reason you state, so I would LOVE if you could come up with instructions for a vegetarian breakfast sandwich or wrap. Rice, beans, eggs, potatoes, whatnot. 🙂

    • I’m actually just about to start writing a new editorial calendar. I want to focus more on creating dishes that make eating healthy on a busy schedule more doable, like the frozen breakfast sandwiches. I would be happy to start adding vegetarian options. 🙂 For this sandwich, you could add an extra egg. I would say add both eggs to the microwave safe bowl and cook for 1:30, but watch very closely, checking the egg at about 1 minute. Or, cook some beans in with the egg mixture! That way, they won’t fall out of the sandwich. Inspiration for more ideas! 🙂

  • What a great idea – this is so similar to what you see at Starbucks of Dunkin Donuts or whatever your local coffee shop is. Definitely better to make at home, where you can control sodium. If you wanted to boost the nutrition a little you could switch to a whole grain English muffin, and reduce fat by using just 1 piece of ham, reduced-fat cheddar, and maybe even just egg whites if that is your preference or a cardiac issue requires it! Crystal – have you ever tried to add spinach to it? I haven’t yet, but wondering how they handle being frozen then reheated. I know tomatoes wouldn’t stand up well to that, but I wonder. Adding greens would really boost the nutrients! Thanks for the idea 🙂

    • Absolutely! I love whole grain English muffins. I would reduce the cooking time on the egg whites and try 30 seconds first, since they seemed to cook faster. I have not tried spinach. I’m not sure how it would handle the reheat either, but this is a pretty fast recipe to make if you’re a morning person. (I am not, but my husband made one this morning before work.) Or, you could reheat the sandwich and then add fresh spinach and tomato to it once it’s hot. Lots of great ideas! Thanks Julia!

  • Okay, this is officially brilliant!

    I am in Paris for a few months, so have had the luxury of walking to the local bakery for a croissant, but once I’m back in Seattle these will come in perfectly handy for the busy, busy crazy worklife that awaits.

    Thank you!

    • Thank you!! Obviously, this recipe is very versatile, and can be modified to use whatever you like. Please let me know what you think. 🙂

  • I’m impressed! I really want to give this recipe a try! I love the fact that the sandwiches can keep in the freezer for a couple months. Thanks for sharing Crystal!

    • Thanks Tim! It’s also a super quick way to make a breakfast sandwich if you’re in a hurry, instead of getting out a pan to cook the egg. (A lot less clean up too.) 🙂

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