Prep Ahead High-Protein Breakfast Sammies
Let Me Tell You About These Sammies…
So, funny story — the first time I tried to make these prep ahead high-protein breakfast sammies, I dropped half the eggs on the floor and my dog acted like she’d won the lottery. It was one of those mornings I probably should’ve just had coffee and called it good, but you know how it goes. Anyway, now I’ve got the routine down to a lazy science (some might call it expertise, but let’s not get ahead of ourselves). And here’s the deal: whenever my brother visits, he tries to sneak two from the freezer before I’ve even woken up. Every. Single. Time. These sammies are like that friend who somehow makes everything better—even if your coffee’s gone cold again.
Why You’ll Love These (I Swear by ‘Em)
I make these for, honestly, when mornings smack me right between the eyes. You know those days. My family devours them, especially because you can just grab one from the fridge or freezer (if you haven’t already eaten ‘em all at midnight like I have, no judgment). Also, I used to skip breakfast (guilty) until I realized I could pack sausage, cheese, and eggs into a bun and call it healthy. Well, mostly.
And look, no one in my house enjoys washing dishes at 7am so these cut down on mess. Also, you won’t catch me trying to flip six eggs at once while half awake anymore (learned that the hard way). Big plus.
Gather Your Ingredients (Substitution Chaos Encouraged)
- 6 large eggs (sometimes I use egg whites if I’m feeling fancy or guilty—no judgment)
- 1/2 cup milk (I swap in oat milk or even just water if I’m out, and honestly, no one’s noticed)
- Pinch each of salt and pepper (but who hasn’t accidentally gone heavy on the pepper? Me, weekly)
- 6 whole wheat or regular English muffins (my gran swore by Thomas’, I just grab what’s on sale)
- 6 slices of sharp cheddar or Swiss—sometimes I go rogue and use pepper jack for a kick
- 6 turkey sausage patties (or regular sausage, or a veggie patty if I’m not feeling meat, or you could do bacon, honestly, sky’s the limit)
- Handful of baby spinach (I toss this in for color and vitamins, but have also used arugula when it’s the only green left in the fridge)
- Optional: hot sauce, sliced tomato, or whatever else makes you happy
How I (Imperfectly) Do It
- Preheat the oven: 350F should do it. I usually forget to preheat and remember midway through cracking eggs; old habits die hard.
- Egg magic: Crack all the eggs into a mixing bowl, add milk, salt, pepper, and whisk ‘til there are no obvious weird streaks (this is where I usually drop the whisk and scare the cat). Pour the eggs into a well-greased 8-by-8 pan. Bake for about 15-18 minutes, till just set. Don’t freak if it puffs up like a souffle; it’ll chill out once it cools. Actually, if it doesn’t, you did something wild—but it’ll probably still taste good.
- Cook meat (if any): I pan-fry sausage patties till they’re a little crispy, but I’ve also microwaved them in a pinch. No shame.
- Toast your English muffins: If you’ve got a toaster—great. Otherwise, oven works too. Sometimes I skip this to save time and it’s not the end of the world.
- Assembly time: Cut that egg slab into six pieces. Now, stack: muffin bottom, egg square, cheese (it’ll get melty later), sausage, spinach (or whatever veggie magic you’re working with), then the muffin top.
- Wrap up: Wrap each sammie in foil (or parchment if your nonna’s watching). Pop them in the fridge or freezer depending on your morning game plan.
- To eat: Unwrap, microwave for about 60-90 seconds (longer if frozen, but I always check at 60—hot cheese can be a wild ride). Or, re-toast in a skillet if you’re the patient type.
Notes (Stuff I’ve Discovered the Hard Way)
- If you use too much milk, the eggs get a bit wobbly—still good, but harder to wrangle into a sandwich.
- Putting the cheese under the sausage? Melts better. But honestly, does anyone really care except me?
- English muffins freeze REALLY well. But don’t try this with croissants. Soggy city, my friend.
- I always think I want onions in these, but then I remember: raw onion at 7am? Only for the brave.
Variations (And a Confession)
- Swap in bagel thins—works great, but on second thought, regular bagels are too chewy, makes eating these like a full arm workout.
- Add salsa or avocado if you’re feeling Californian. I do this with leftovers sometimes.
- One time I tried feta and sundried tomatoes—good if you like things a bit tangy, but not for everyone (my youngest took one bite, made a face, and fed it to the dog).
- Tried using hashbrowns as buns once. Mmmm… not my best idea. Mess galore.
Equipment – But Don’t Stress if You Don’t Have It
- Mixing bowl (or honestly, any decent-sized bowl. One time I used a measuring jug. Bit precarious but it worked.)
- Oven and 8×8 baking dish (rigid, but I’ve also managed with a nonstick skillet on the stovetop—just cut your egg into rough squares, rustic-style)
- Frying pan for sausage. Or a trusty old microwave. I won’t tell.
- Toaster or oven for muffins is ideal—but skipping is fine in a pinch.
- Foil or parchment for wrapping. If you don’t have either, a zip bag works though the sammie will get a bit sweaty after microwaving.
How to Store ’Em (If You Can)
So. Officially: in the fridge, they keep up to 4 days (I think they taste better after a day, weirdly). Toss in the freezer for up to a month. But—truth? In my house they barely make it through the night without someone coming back for seconds at 10 pm. If you freeze ’em, just wrap snug in foil or slide ’em into a reusable container. No freezer burn, thanks.
Serving Suggestions (My Favorite Part!)
You know, my kids want ketchup. I go for Cholula. My spouse eats theirs still half-frozen with Greek yogurt? It’s chaos. Best with strong coffee, or—hear me out—a cold glass of chocolate milk. Perfect sleepy Saturday food, or tailgate breakfast if you’re into that sort of thing.
Some Pro Tips I’ve Earned (Usually the Hard Way)
- Don’t stack fresh, hot sammies in the freezer. Let them cool, or you’ll get soggy muffins and a sad breakfast. Trust me, I’ve tried. Not pretty.
- DO wrap tightly; air is the enemy here.
- Resist the urge to over-microwave. I once did 3 minutes—egg turned into a hockey puck.
Breakfast Sammie FAQs (Because People Actually Ask!)
- Can I make these without dairy?
- Yep! Skip the cheese or use your favorite non-dairy slice. Oat milk or soy for the eggs, too. Actually, I think the non-dairy versions still taste dreamy, if a tad less gooey.
- How long do they really last in the freezer?
- Officially a month (maybe longer), but I always label them just to keep myself honest. Never had one last longer than two weeks at my place; someone snags it.
- Can I add veggies inside?
- Oh totally! Bell peppers, spinach, tomatoes—go wild. Just, maybe skip mushrooms unless you cook ’em first or they’ll go weird and watery. Learned that form experience.
- My eggs are rubbery—help?
- Sounds like they overcooked or microwaved too long. Try less time next round. Or make them stovetop—gives you a bit more control, honestly.
- Can I bake everything together?
- You CAN. But you’ll end up with cheese stuck to the pan and impossible to get out. Stick to assembly-line style, saves you from scraping cheese off the dish at 7am. Again, ask me how I know…
Anyway, try these. Tweak them. Tell me if you come up with a genius new combo. Or just enjoy the rare moment of having breakfast basically finish itself for you. It’s a little life hack, and in my book, those never go out of style. Oh, and if you drop a muffin face-down, join the club (five second rule applies).
Ingredients
- 6 whole grain English muffins, split
- 6 large eggs
- 6 slices low-fat cheddar cheese
- 6 slices lean turkey breast or turkey bacon
- 1/4 cup low-fat milk
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil or cooking spray
- Optional: baby spinach leaves, sliced tomatoes
Instructions
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1Preheat oven to 350°F (175°C) and lightly grease a baking dish or sheet with olive oil or cooking spray.
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2In a bowl, whisk together eggs, milk, salt, and black pepper. Pour the mixture into the prepared baking dish and bake for 15-18 minutes, until set. Let cool slightly, then cut into 6 squares.
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3While eggs bake, toast the English muffins until lightly golden.
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4Cook turkey bacon or slices in a skillet over medium heat for 2-3 minutes per side, until browned.
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5Assemble each sammie: Layer an egg slice, turkey, cheese, and optional veggies onto a muffin half. Top with the other half.
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6Wrap sammies individually in foil or parchment for storage. Reheat in the microwave or oven as needed. Enjoy!
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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