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Freezer Breakfast Sandwiches

Servings 6


  • 3 cups fresh spinach chopped
  • 3/4 cup mushrooms diced
  • 1/2 cup green onions chopped (I used green tops only)
  • salt/pepper
  • 5 whole eggs
  • 5 egg whites
  • 1/3 cup milk
  • 6 whole wheat English muffins
  • 6 slices cheese
  • Optional: avocado hot sauce, salsa, tomato


  • Heat oven to 350 degrees.
  • Heat oil in skillet. Add spinach, mushrooms, onions, and dash of salt & pepper. Saute for 3-5 minutes, or until veggies are soft.
  • In a medium bowl, whisk eggs, egg whites, milk, and another dash of salt & pepper.
  • Spray 9×13 inch pan with cooking oil. Place cooked veggies evenly in the pan. Pour egg mixture over.
  • Cook for 16-18 minutes or until eggs are cooked through.
  • Allow to cool slightly. Cut 6 large circles out of eggs (I used a pumpkin shaped cookie cutter. You could also use a food storage lid or free hand cut with a knife. Or cut into 6 squares and use every last bit!)
  • Assemble 6 sandwiches using 1 English muffin, 1 slice of cheese, and 1 egg circle for each. Wrap with plastic wrap and place in freezer safe bag. Keep in the freezer for up to a month. Keep in the refrigerator for 3-4 days.
  • Top with optional toppings, as desired, right before eating and after reheating.
  • To reheat from frozen, remove from plastic wrap. Tent a paper towel over the sandwich. Microwave for approximately 90 seconds. Allow to cool for a couple minutes before enjoying.


How-to-Use Guide:
Athletes: Eat one (or two!) post morning workout to rebuild and repair after a tough one. Looking to up your protein intake? Put two egg slices on each sandwich.
Healthy Eating: I suggest using half eggs and half egg whites to reduce the saturated fat. To reduce this even further, choose reduced fat cheese. It still melts and tastes yummy (no thank you, fat free cheese!) and will cut a few grams of saturated fat to help with heart health.
Kids: Eggs are a great source of protein and fat for young kids. If your kids aren’t a fan of a plain scrambled egg, this is a good way to try it again. Mix it up! Or, stash it under their favorite cheese.
Other Thoughts:
  • So many options to customize these! Skip the milk in the eggs and cheese for dairy free (check your bread choice too). Or, top with a slice of Canadian bacon. Choose gluten free bread, if needed.
  • Use whatever veggies you have on hand! No need to make another trip to the grocery.
    Top with extras after you warm it up – some of them (avocado, salsa, tomato) won’t freeze too well.