Veggie Packed Freezer Breakfast Sandwiches

$7.52 recipe / $1.25 each
by Beth - Budget Bytes
4.80 from 48 votes
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Egg and cheese breakfast sandwiches are one of my favorite meals in the whole world. Luckily, they also freeze quite well, so I can meal prep my favorite breakfast for busy days. With these Freezer Ready Breakfast Sandwiches, I baked some spinach and roasted red peppers right into the eggs to pack in as many good-for-me vegetables as possible.

Close up side view of a Veggie Packed Freezer Breakfast Sandwich reheated with melted cheese.

What Vegetables Can I Use?

I used frozen spinach and jarred roasted red peppers for the vegetable element of my Freezer Ready Breakfast Sandwiches, but you could several vegetable combos like spinach mushroom, onion broccoli, or even corn and zucchini. Just remember, if you’re using fresh vegetables you’ll want to sauté them down a bit to remove some of the moisture before stirring them into the eggs. Soggy breakfast sandwiches are not good breakfast sandwiches. 

How to Reheat Frozen Breakfast Sandwiches

These Freezer Ready Breakfast Sandwiches are meant for quick reheating in the microwave. Every microwave is different, so I can’t give exact microwave times, but I suggest doing a minute or so on the defrost setting first, then adding 30 second intervals at high power until the sandwich is heated through. If you transfer your sandwich from the freezer to the fridge the night before, you can skip the defrost setting and just microwave on high until hot. That’s makes it even faster!

How to Keep Breakfast Sandwiches from Getting Soggy

Defrosting your sandwich overnight will make a big difference in how soggy your reheated sandwich is because they will require less microwave time to heat. The longer you heat your sandwich, the more the eggs proteins will contract and squeeze out water.

Removing the English muffin and toasting that separately in a toaster while the egg and cheese reheat in the microwave is another great option.

And lastly, if you have a toaster oven, reheating the sandwich in the toaster oven will probably yield the best, least soggy results.

A Veggie Packed Freezer Breakfast Sandwich on a plate with a cup of coffee in the background

Want more breakfast meal prep ideas? Check out our Breakfast Meal Prep category!

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Veggie Packed Freezer Breakfast Sandwiches

4.80 from 48 votes
Meal prep six days of breakfast at once with these Veggie Packed Freezer Ready Breakfast Sandwiches to stay on track on those busy mornings!
Servings 6
Prep 1 hour
Cook 30 minutes
Total 1 hour 30 minutes


  • 6 large eggs ($1.50)
  • 1/2 cup milk ($0.19)
  • 1/2 tsp salt ($0.02)
  • 1/8 tsp Freshly cracked black pepper ($0.05)
  • 1/2 lb. frozen cut leaf spinach ($0.80)
  • 1/2 12oz. jar roasted red peppers ($1.25)
  • 6 English Muffins ($1.99)
  • 6 slices cheese ($1.72)


  • Preheat the oven to 350ºF. In a large bowl, whisk together the eggs, milk, salt, and pepper.
  • Thaw the spinach (I used the microwave), then squeeze out the excess moisture. Take the peppers out of the liquid in the jar, then slice into thin strips. Cut the pepper strips crosswise into smaller pieces. Stir the spinach and peppers into the egg mixture.
  • Coat an 8×9 or 8×12 inch casserole dish with nonstick spray. Pour the egg and vegetable mixture into the dish. Bake the eggs for about 30 minutes, or until the center is set and the outer edges are slightly browned. Allow the eggs to cool, then slice into six pieces.
  • Build the sandwiches by adding one piece of the baked eggs and one slice of cheese to each English muffin. Wrap each sandwich in plastic wrap or a fold top sandwich bag, then place all the sandwiches in a gallon sized freezer bag. Freeze for up to 2 months.
  • To reheat, unwrap the sandwich, place on a microwave safe plate, then microwave on the defrost setting for one minute. Following the defrost, heat on high for 30 seconds at a time until heated through. Or, thaw in the refrigerator over night and simply microwave on high until heated through.

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Serving: 1sandwichCalories: 347kcalCarbohydrates: 31gProtein: 20gFat: 16gSodium: 1128mgFiber: 3g
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How to Make Freezer Breakfast Sandwiches – Step by Step Photos

Egg, Milk, Salt, and Pepper in a metal mixing bowl

Begin by preheating the oven to 350ºF. In a large bowl, whisk together 6 large eggs, 1/2 cup milk, 1/2 tsp salt, and some freshly cracked pepper. (one of my yolks broke, which is why it looks like 5 eggs).

Jar of Roasted Red Peppers

I chose to pack my Freezer Ready Breakfast Sandwiches with chopped spinach and roasted red peppers. I used half of this 12oz. jar of roasted red peppers and 1/2 lb. frozen cut spinach (make sure to get “cut” or “chopped” spinach so that you don’t have long stringy pieces of spinach). Thaw the spinach then squeeze out as much moisture as you can. Slice the peppers into thin strips, then cut them crosswise into smaller pieces.

Spinach and Peppers added to whisked Eggs

Stir the spinach and peppers into the egg mixture.

Egg Mixture in Casserole Dish ready to bake

Coat an 8×9 or 8×12 inch casserole dish with nonstick spray, then pour the egg and vegetable mixture into the dish. I meant to use my 8×12 inch dish so that I would have six 4×4 squares of baked egg, but accidentally used my 8×9 dish. Ooops. 

Baked Egg and Vegetable Mix sliced into six pieces, in the casserole dish

Bake the egg mixture for 30 minutes, or until the center is set and the outer edges are just slightly brown. Let the eggs cool, then cut into six pieces.

Vegetable egg patties added to english muffins on a baking sheet

Lay out six English muffins (opened), then top each one with a piece of baked eggs and vegetables.

Cheese slices added to the breakfast sandwiches

Add a slice of cheese to each one…

Top half of English muffins added to freezer breakfast sandwiches

Then close ’em up. :)

Veggie Packed Freezer Breakfast Sandwiches lined up and ready to be frozen, side view

Look at all those veggies! :D :D :D

Freezer breakfast sandwiches wrapped in sandwich bags, ready to freeze

Wrap each sandwich individually first, to keep them held together, separated from the other sandwiches, and to offer an extra layer of protection from the freezer. I used little fold-top sandwich bags, but you can also use plastic wrap.

Freezer Breakfast Sandwiches packed into a gallon-sized freezer bag.

Then pop all the sandwiches in a gallon-size freezer bag. Make sure to label it. They’ll probably stay good for a couple of months or so, but I know mine will be gone within a couple of weeks. :P

A reheated Veggie Packed Freezer Breakfast Sandwich close up, with melted cheese

To reheat, unwrap the sandwich, place it on a microwave-safe plate, then microwave on the defrost setting for one minute. After defrosting, microwave on high for 30 seconds at a time until heated through. Or, you can take the sandwich out of the freezer and place it in the refrigerator the night before to allow it to defrost.

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    1. Our nutrition calculations are based on ingredient databases, which are often not that specific. For things like roasted red peppers from a jar, it’s likely that it’s including all the brine as well. That being said, cheese does also tend to be higher in sodium, as well as some bread products, so the English muffins could also be contributing.

  1. This is both a great option for people who need a quick & filling breakfast, as well as a great sweep-the-fridge meal! This week I had some spinach, mushrooms, and onions left over from other recipes; I sautéed them and added them to the egg mixture – it was AWESOME! And we had some burger buns left over from the 4th of July that were on their way to going stale, so we used those instead of English muffins. This recipe really does it all!

  2. I’m loving the recipes almost as much as I loved Beth’s about me section! These are the people of my people!!!

  3. I’ve made these eggs several times and I love it! I add other veggies, too. Sometimes I’ll add breakfast sausage and use it in breakfast tacos with tater tots. It takes longer than 30 minutes in the oven, but I think that’s because I add other ingredients. Yum!

    1. You can absolutely use fresh, though you’ll need 1 1/2 pounds of it. It’ll take a while longer to cook it down as well. XOXO -Monti

  4. I just had my first one this morning after spending yesterday morning preparing them, and let me say, they are delicious! I ‘reheated ‘ it in my toaster oven. I then spread a bit of organic mayo on one side. (A bit of decadence). The only thing added during preparation was a sprinkle of garlic powder. I’m sure I’ll be making these in the future! Thanks for the recipe. I’ve been making your spinach pie for many years now, among other recipes on your cite.

    1. I’ll have to give these a second try. My main problem is that it’s just way too much spinach, in my opinion.

  5. Thank you for another great and easy recipe! I swapped out spinach and roasted red peppers with kale and grape tomatoes which worked quite well. Also used gluten-free English muffins and dairy-free cheese slices. Everything tasted great after defrosting in the fridge overnight and toasting them up. Also great with the microwave defrost and heating as you prescribed. Now I have a stack of these in my freezer for the work week, and will make more once they run out!

  6. How would these hold up in the fridge for about 4 days, ie, the usual mealprep time?

    Thanks for all your great recipes!

  7. Love this recipe! SO easy to meal prep with. Also easy to make with ingredients I always have on hand <3

    1. Unfortunately, I’ve never tried that so I’m not sure how it would turn out.

  8. sides are overcooked and inside is still raw even after leaving in for 12 extra minutes

  9. um excuse me these are delicious

    watch the salt, the jarred red peppers will have plenty

  10. The combo of the spinach and peppers is great! I’ve subbed in different veggies before to use up leftovers, but this is my favorite for sure. I usually skip the freezer because my family will eat them all within a couple of days! We like it on sour dough bread too. Makes it so easy to fit breakfast into a hectic morning.