15-Minute Meal Prep Breakfast: Egg Sandwiches

ALERT: I just meal prepped breakfast for the next 24 days. YEP, pretty good. Even better - I prepped super tasty, protein-rich English muffin sandwiches. If you don't want to think about what you're going to eat for breakfast until April, keep reading.⁣.⁣.

Here's what you do:⁣
- throw eggs + fun stuff on a sheet pan into the oven⁣
- bake for ~15 minutes, then use a cup to cut the egg mixture into perfectly-sized circles
⁣- assemble your english muffin sandwiches
⁣- wrap in aluminum foil and freeze⁣

The whole meal prep process takes about 15 minutes of active cooking/assembling time. Huge shout out to Lindsay at Pinch of Yum (one of my favorite food blogs) for the original bacon spinach recipe! When I made my 24 sandwiches, I did 1 dozen of her original recipe and 1 dozen with my own twist. My strategy was to cook the bacon first, then use the leftover bacon fat to cook my hot turkey sausage… I’ll give you a second to stop drooling).

Sausage Spinach Egg Sandwiches

Makes 12 sandwiches


  • 12 eggs

  • 1/4 cup milk of choice (I used whole milk)

  • 16 oz. hot turkey sausage

  • 2 cups fresh spinach

  • 12 slices cheddar cheese

  • 12 English muffins


  1. Preheat oven to 300 F. Rub a half sheet pan (13″ x 18″) with oil.

  2. In a large bowl, whisk together the egg and milk.

  3. In a large pan, heat 1-2 tsp. oil on medium high heat. Add hot turkey sausage, breaking up into small crumbles. Stir occasionally until meat is browned.

  4. Add fresh spinach to pan and cook until just wilted.

  5. Use a slotted spoon to add the sausage spinach mixture to the eggs.

  6. Carefully pour mixture onto oiled sheet pan. Bake for 15-18 minutes, or until eggs are just set.

  7. Remove eggs from oven, let cool, and cut into circular patties using a knife, jar lid, or rim of a cup. (I used a large coffee mug for mine.)

  8. Assemble sandwiches: Open the English muffins, and place 1 egg patty and 1 slice of cheese inside.

  9. Wrap each sandwich in aluminum foil. Place in fridge for 4-5 days, and freeze the rest.

To serve from freezer, Lindsay suggests placing the sandwich into the fridge the night before to thaw. Keep wrapped in foil and place the sandwich into a 450 F oven for 10-15 minutes, depending on if the sandwich has been thawed. My method (because mornings are rushed) is to remove the foil, place the sandwich on a plate, and microwave it.

I highly suggest reading the original recipe for additional tips and tricks!

Are you making this recipe right now? Tag me on Instagram, so I can see your results @workinggirlnutrition!