Make-ahead sandwiches are the perfect breakfast solution for busy mornings. With a reheat time of under two minutes, you can have a warm, filling meal and still make it out the door on time. No judgment if your family eats them in the car!

A simple egg bake packed with healthy vegetables transforms into a flavorful filling for a dozen freezer-friendly sandwiches. Topped with an optional slice of cheddar cheese and sandwiched between English muffins, this on-the-go breakfast will keep you satisfied until lunch. Stash these delicious sandwiches in your freezer; your future self will thank you.

Choose English muffins that are whole grain, whole wheat or high fiber. To keep the cholesterol even lower, replace several whole eggs with an equivalent amount of liquid egg whites. Experiment with different vegetables: Add sautéed mushrooms, hot peppers, different greens or even substitute greens with chopped cooked broccoli. If using cheese, look for options that are reduced fat and sodium.

Pro tip: After reheating sandwiches, re-wrap in parchment paper for a grab-and-go breakfast.


1 10 ounce package frozen, chopped spinach
2 teaspoons extra virgin olive oil
1 onion, diced
1 red pepper, seeds removed, diced
3-4 cloves of garlic, minced
8 eggs
¾ cup 2% milk
Freshly ground black pepper
12 English muffins, light multi-grain
Optional: 12 slices deli-style cheddar, reduced fat
Parchment paper for wrapping


  1. Preheat oven to 350° and prepare a 13×9 glass or ceramic baking dish with non-stick cooking spray or a thin coating of olive oil.
  2. Defrost spinach and squeeze or wring out any liquid. It is important to get the spinach as dry as possible so the baked eggs do not end up watery. Set spinach aside.

  1. Heat olive oil in a large sauté pan over medium heat. Add onions and sauté for four minutes. Add diced pepper and cook for an additional four minutes. Add minced garlic and chopped spinach and cook for another two minutes. Set pan aside to cool. Note: Hot vegetables added to egg mixture will result in scrambled eggs.

  1. In a large bowl, combine eggs, milk, and several grinds of cracked black pepper; whisk well. Add cooled vegetable mixture to the eggs and stir to combine. Pour mixture into prepared baking pan and bake until just set in the middle, about 20 to 25 minutes.

  1. Remove cooked egg mixture from oven and cool completely either on a rack or, once slightly cooled, in the refrigerator to speed up the process. Cut cold egg mixture into 12 even squares. If desired, English muffins can be toasted before assembly. If they are toasted be sure to cool completely before building the sandwiches. Place one cold square of egg mixture on the bottom half of a cold English muffin. Top with a slice of cheese, if using, and the rest of the English muffin. Repeat until all sandwiches are assembled. Wrap sandwiches in parchment paper and store in a zip-top bag in the refrigerator or freezer.

Reheating Directions

  • From the refrigerator: Unwrap sandwich and place on a microwave-safe dish. Microwave for about 1 minute or until the sandwich is heated through.
  • From the freezer: Unwrap sandwich and place on a microwave-safe dish. Microwave for about 1 ½ minutes or until the sandwich is heated through.
  • Alternatively, sandwiches can be reheated in a toaster oven or conventional oven. Remove parchment paper before reheating.

Serves 12
Serving size: 1 sandwich

Nutrition for sandwich on light multi-grain English muffins without cheese


Calories 171 Total Fat 5 g
Saturated Fat 1 g Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g Trans Fat 0 g
Cholesterol 125 mg Sodium 263 mg
Potassium 105 mg Total Carbohydrate 29 g
Dietary Fiber 9 g Sugars 3 g
Protein 9 g