Do you only have five minutes and one hand to get breakfast in the morning? Same. Between getting everyone ready and a million micro-requests from the kids’ breakfast table, most moms agree, breakfast is one of the hardest meals for us to actually eat. That’s exactly why these Make-Ahead Veggie Breakfast Sandwiches are my weekday breakfast lifesaver.
They’re balanced, high in protein, and full of veggies — but most importantly, realistic. I actually look forward to breakfast again knowing these are in my freezer.
They take just about 45 minutes to prep, reheat perfectly, and keep you fueled through the morning rush. Double the recipe in a larger baking dish for even more efficient meal prep (future you will thank you).
Want to fold the parchment paper like I did? Check out this tutorial I used.
Ingredients for Veggie Breakfast Sandwiches (makes 6 sandwiches)
- 6 eggs
- ½ tsp salt
- ½ tsp garlic powder
- ¼ tsp onion powder
- ⅓ cup cottage cheese
- 4 oz fresh or frozen spinach, sautéed and chopped
- ½ cup finely diced red bell pepper
- 6 whole wheat English muffins
- 6 slices cheese (any kind you like)
- Parchment paper, for wrapping
Instructions
- Prep the eggs: Preheat oven to 375°F. Blend eggs, salt, garlic powder, onion powder, and cottage cheese until smooth.
- Bake the egg base: Grease an 8×8-inch baking dish, pour in the egg mixture, and stir in spinach and bell pepper. Bake for 20–25 minutes, until the center is mostly set but still slightly jiggly.
- Assemble and store: Slice the egg bake into six squares, layer each with a slice of cheese on a toasted English muffin, and wrap tightly in parchment paper. Store in the fridge for up to 4 days or freeze for up to 2 months. To reheat from frozen, microwave directly in parchment for 1–2 minutes until warm.
Make-Ahead Veggie Breakfast Sandwiches (Freezer-Friendly & High-Protein)
Ingredients
Method
- Prep the eggs: Preheat oven to 375°F. Blend eggs, salt, garlic powder, onion powder, and cottage cheese until smooth.
- Bake the egg base: Grease an 8×8-inch baking dish, pour in the egg mixture, and stir in spinach and bell pepper. Bake for 20–25 minutes, until the center is mostly set but still slightly jiggly.
- Assemble and store: Slice the egg bake into six squares, layer each with a slice of cheese on a toasted English muffin, and wrap tightly in parchment paper. Store in the fridge for up to 4 days or freeze for up to 2 months. To reheat from frozen, microwave directly in parchment for 1–2 minutes until warm.
Notes
Nutrition Info (per sandwich):
~300 calories, 14 g fat (6 g saturated), 24 g carbs (4 g fiber, 0 g added sugar), 20 g protein
Why You’ll Love These Veggie Breakfast Sandwiches
- Ready in 45 minutes for a week of easy breakfasts
- 20 grams of protein to keep you full
- Freezer-friendly and reheat beautifully
- Full of veggies and flavor
- Kid- and husband-approved!
FAQs
Can I make these vegetarian or dairy-free?
They’re already vegetarian! For dairy-free, simply skip the cheese or use a plant-based option, and swap cottage cheese for silken tofu or a dairy-free yogurt alternative.
Can I use egg whites or liquid eggs?
Yes — substitute 1½ cups liquid egg whites or about 9 egg whites for the 6 whole eggs.
How long do they last in the freezer?
Up to 2 months! Reheat in the microwave in 60–90 second intervals until hot.
Can I add other veggies?
Absolutely. Try mushrooms, zucchini, or diced tomatoes — just sauté first to remove excess moisture.
How do I make a double batch?
Bake the eggs in a 9×13-inch dish and double the other ingredients. You’ll get 12 sandwiches for about the same amount of effort!
More Make-Ahead Breakfasts You’ll Love
- Slow Cooker Apple Pie Overnight Oats (Vegan + Gluten-Free)
- Make-Ahead High-Fiber Breakfast Burritos (No Chop, 30 Minutes)
- Morning Glory Baked Oatmeal (High-Protein, Fiber-Packed Breakfast)
- Mango Chia Seed Pudding (High-Protein, Meal Prep Friendly)
Affiliate disclosure
This post may contain affiliate links. If you click through and make a purchase, I may earn a small commission at no extra cost to you. I only share products I truly use and love. Thank you for supporting my work and helping me continue to share easy, plant-forward recipes!
