How to eat vegetables for breakfast?! This Spinach and Egg Meal Prep Breakfast Sandwich is an EASY breakfast meal prep idea that’s high in protein and fiber, and the most delicious way to eat kale and spinach for breakfast (in my opinion). I originally made this breakfast sandwich recipe to stock my freezer for maternity leave, but I haven’t stopped eating them since.
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When I polled Instagram asking what you wanted to see more of on the blog, several of you requested more simple, healthy recipes. I agree, quick and easy recipes are right up my alley, especially as we transition to life with two kids.
ENTER THIS BREAKFAST MEAL PREP SANDWICH RECIPE that has personally made my morning routine a bit easier since Bella was born.
I fell in love with the ease of grabbing this breakfast sandwich from the freezer for an easy, protein-packed and veggie loaded breakfast option (or lunch, or nursing snack). So I kept making them week after week.
My daughter Bella is almost 4 months old now, and I’ve been eating variations of these meal prep breakfast sandwiches every day since she was born.
And this Spinach and Egg version is my favorite because it’s the EASIEST to make and meal prep in bulk!
Not to mention, the most delicious way to eat kale and spinach for breakfast.
Oh, and I’m going to show you how to make this breakfast sandwich satisfy both your sweet and savory breakfast cravings below…
How to Eat Vegetables for Breakfast?
When people ask me for nutrition advice one of my first responses is eat real, nutrient-dense food.
My second response, try and eat vegetables at every meal.
Which is often followed by the response, ‘but how do you eat vegetables for breakfast?’
AND did I mention that you can easily eat these breakfast sandwiches one-handed! So whether you’re running out the door with kids in tow, feeding a baby, or simply trying to sip coffee while it’s hot and eat at the same time; you can do ALL the things while enjoying this meal prep breakfast sandwich.
How to Make this Egg Sandwich a Sweet and Savory Breakfast Recipe
This spinach and egg sandwich recipe may appear to be geared towards savory breakfast lovers, but in fact it can be both sweet and savory.
Here’s how I personally eat these egg sandwiches to satisfy both my sweet and savory breakfast cravings:
Toast the top half of the English muffin and slather it with nut butter.
Then re-heat the bottom half of the English muffin topped with the spinach and kale egg bake.
Enjoy them side by side (as pictured below), it’s the best of both worlds!
Spinach and Egg Meal Prep Breakfast Sandwich Recipe
My go-to breakfast meal prep -- EASY Spinach + Egg Breakfast Sandwiches! Meal pre in bulk and store them in the freezer for an easy, protein-packed and veggie loaded breakfast on the go!
Author: Lindsey Bomgren, Nourish Move Love
Recipe type: Breakfast
Serves: 6 servings
12 whole eggs, beaten
Two large handfuls of baby spinach, sautéed
6 kale leaves, de-stemmed and sautéed
6 English muffins (whole wheat or sprouted grain)
Avocado Oil or Olive Oil to brush English muffins with
Salt and pepper or seasonings of choice (I personally prefer oregano or fresh herbs like thyme)
*Optional: ½ cup shredded cheese of choice to top egg bake
Preheat oven to 350 degrees. Thoroughly oil a rimmed sheet pan (around the size of 13″ x 18″ sheet pan) and set aside. OR line the sheet pan with parchment paper for an easier clean up since the egg bake can tend to stick to pans.
Over medium heat, sauté/wilt spinach and de-stemmed kale.
Mix together beaten eggs, wilted spinach and kale and seasonings of choice.
*Option to add grated cheddar cheese, or cheese of choice, on top of egg bake prior to baking if you want to make this an egg and cheese sandwich.
Pour egg mixture into the sheet pan (well greased or lined with parchment paper), and bake at 350 degrees for 25 minutes or until the egg is set in the middle and browning on the edges.
Let the egg bake cool completely.
Use the lid from a mason jar or a round cookie cutter to cut the egg bake into rounds.
Brush the bottom of the English Muffin with oil of choice.
Assemble breakfast sandwich — English Muffin with oil topped with egg bake round, topped with the top of the English Muffin.
Wrap the meal prep breakfast sandwich in aluminum foil.
Store in the fridge for up to 5 days or store in the freezer for up to 3 months.
TO REHEAT: Remove from aluminum foil. Use toaster to toast English muffin if desired (or top of English muffin), or microwave sandwich for 45-60 seconds if thawed, and 2-3 minutes if from frozen.
*When making the egg bake I’ve found that no matter how much oil I use to grease the pan, the egg bake still sticks to the pan. So I’ve started placing my Silicone Baking Mats on the sheet pan prior to pouring the egg bake to make for an easier clean up. Or you can line the sheet pan with parchment paper and pour egg bake on top of the parchment paper to prevent the egg bake from sticking to the pan; it makes for a much easier clean up. **Reference the video at the top of this post for a full recipe + freezer storage tutorial.
How to Meal Prep Breakfast Sandwiches + Store Them in the Freezer
Reference the video at the top of this post to see exactly how I make these breakfast sandwiches and store them in the freezer for up to three months. I’ve included my notes and favorite freezer-storage supplies below as well.
Supplies: Aluminum foil and plastic freezer storage bags, glass storage containers, or silicone reusable food storage bags (I personally love these Stasher bags). I personally like to wrap each sandwich individually in aluminum foil to avoid freezer burn. And then I store 6 wrapped breakfast sandwiches in a gallon plastic freezer storage bag. You can always use a glass Tupperware instead. But I use freezer bags because I have limited freezer space and this is the most efficient way to stock my small freezer.
ALSO: when making the egg bake, I’ve found that no matter how much cooking oil I use to grease the pan, the egg bake still sticks to the pan. So I’ve started placing my Silicone Amazon Basics Cooking Mats on the sheet pan prior to pouring the egg bake to make for an easier clean up. You can also lay down a sheet of parchment paper to prevent sticking.
Recipe Notes + Pro Tips: Make sure the egg bake has cooled completely before assembling the egg sandwiches to avoid soggy English muffins when you freeze and reheat. Also, I personally prefer to use Ezekiel sprouted grain English muffins (found in the freezer section at the grocery store). It’s a heartier English muffins that holds up well in the freezer. Whereas, some ‘softer’ whole grain English muffins can easily get soggy.
Storage + Reheating: These breakfast sandwiches keep in the fridge for up to 5 days, and in the freezer for up to 3 months. I personally like to grab one frozen egg sandwich from the freezer and let thaw overnight in fridge. Then I reheat half of the English Muffin with egg bake in the microwave for 45 seconds, while I toast the top half of the English muffin in the toaster. So I can make my sweet and savory English muffin combo described above.
Mix up the ingredients: You can vary the base recipe to mix things up week to week, like adding Sun Dried Tomato + Feta per this recipe! It’s a pretty forgiving recipe, so use whatever veggies your family likes.
Video Tutorial: See exactly how I meal prep and pack these egg sandwiches for the freezer by watching the video at the top of this post.