Macro Friendly Meal Prep Breakfast Sandwiches (24g of Protein)

Meal prepping breakfast sandwiches is a great idea for a busy morning, and it doesn't have to be complicated. Start by picking your favorite ingredients and sandwich them between your choice of bread. This meal prep option is perfect to pop in the fridge until you're ready to grab-and-go in the morning. The convenience of having a filling breakfast already made means all that's left to do is heat them up briefly in the microwave before you head out the door. With mornings always being hectic, having breakfast ready is the perfect start to the day!

I’ll be honest.. I was in a habit of spoiling myself and grabbing Dunkin on the way to work at least twice a week. I just love the turkey sausage, egg, and cheese on an English muffin for a healthy fast food option but what I don’t love is the price. For 1 sandwich at Dunkin, it will cost you about $4.99, while this recipe comes out to be $2.14 per sandwich! Cost isn’t the only pro to making your own breakfast sandwiches.

Our DIY breakfast sandwiches have ⅓ less calories and half the fat vs Dunkin’s option. See a nutrition comparison below.

So with all that said, why not try whipping up some meal prep breakfast sandwiches right at home? Not only will you save some bucks and calories by ditching Dunkin', but you'll also be able to experiment with a variety of fillings and cater your sandwiches to your own tastes. So, next time when you're tempted by the sight of a nearby Dunkin', give your very own homemade meal prep breakfast sandwiches a try instead—your wallet, taste buds, and body will thank you!

3 Reasons Why You Will Love This High-Protein Meal Prep Breakfast Sandwiches Recipe

1. Cost effective: Making your own breakfast sandwiches is easier on your wallet! This recipe will cost you about $2.14 per sandwich vs $4.99 per sandwich at Dunkin! 
2. Macro friendly: While there are healthy fast foods options, most still tend to be higher in calories and fat. Compared to Dunkin’s option, this recipe is ⅓ of the calories and half of the fat, making it a macro friendly option! 
3. Customizable for the whole family: This is the perfect recipe for families that have different preferences. You can easily switch up the proteins, type of cheeses, or add veggies to some with completely making a separate recipe!

You may also love our meal prep macro-friendly breakfast burritos recipe!

Ingredients

• English muffins: I used Thomas Light Multi Grain English muffins. You can use any variety (white, sourdough, cinnamon raisin, etc.). 
• Turkey sausage: I used Simple Truth turkey sausage formed into patties and cooked. You can limit your prep work and use Jimmy Dean pre-made turkey sausage patties. 
• Egg beaters: I opted for egg beaters vs eggs for convenience, plus I find the egg beaters bake up perfectly in the pan. You may also use egg whites if you would like to lower the fat content. 
• Cheese slices: I like using sharp cheddar or pepper jack cheese for a kick. Use your favorite variety!
• Salt & Black pepper: These are used to season the eggs!
• Condiments: This is completely optional, but feel free to use your favorite condiments for added flavor such as mustard, hot sauce, jam, etc.!

Kitchen Tools Required

• Measuring cup, glass 
• 9×9 baking dish 
• Whisk 
• Large cooking pan 
• Spatula 
• Aluminum foil 

How to Make Meal Prep Breakfast Sandwiches

1. Preheat the oven to 350 degrees F. Spray a 9×9 pan with cooking spray. 
2. Measure out eggs in a measuring glass and sprinkle with salt and pepper. Whisk eggs then pour into the pan. Bake for 15-20 minutes or until eggs are done. The middle of the eggs should not jiggle when moved. Let cool for 10 minutes.
3. Divide the turkey sausage into 6 even patties. Cook patties in a large skillet on medium heat until no longer pink. Set patties aside until ready to assemble. 
4. Cut English muffins in half and toast before assembling. If you are using condiments, spread onto half of the muffin now. Layer bottom muffin with turkey sausage patty, egg, and cheese. Top with the other half of the muffin.
5. Wrap each sandwich individually in tinfoil. You may label each if you customized the ingredients. 
6. When ready to enjoy, remove the tin foil and wrap the sandwich in a paper towel. Place the sandwich on a plate and microwave for 30-60 seconds. You may flip the sandwich and cook for another 30 seconds until the middle is warm.

Swaps or Alternatives

These sandwiches are completely customizable, meaning you can sway each ingredient for you preferred preference! If you have a gluten allergy, swap the English muffin for a gluten free alternative. Same goes for the cheese- dairy free cheese would work great on top of these sandwiches. 

There are tons of protein options if you don’t like turkey sausage. Some ideas may be bacon, Canadian bacon, or deli turkey or ham. 

Quick Tip(s)

These are the perfect sandwiches to add into your meal prep rotation. Prepare this recipe in advance to make breakfast time a breeze! 

FAQ’S

What extra things can I add to this sandwich? 

SO. MANY. THINGS. To add more flavor and nutrition to these sandwiches, some options you can add include: 

• Sun dried tomatoes 
• Onions
• Spinach
• Pickled onions
• Salsa 
• Tomato slices 
• Mashed avocado 

Can I freeze these sandwiches? 

That is a wonderful idea! You can freeze these sandwiches to keep on hand without wondering if they’ve been in the fridge for too long. 

How do I heat these sandwiches from frozen? 

When ready to eat, remove the breakfast sandwich from the freezer and “thaw” on defrost in the microwave for 3-5 minutes, flipping every minute. You may also pull from the freezer the night before and thaw overnight in the fridge. Then, microwave for 30-60 seconds until warm in the middle. 

Macros & Nutrition Information

Serving size: 1 sandwich

Macro-Friendly Meal Prep Breakfast Sandwiches

Jessie Hulsey

Start your morning off by biting into a warm, delicious meal prep breakfast sandwich packed with juicy turkey sausage, fluffy egg, a tender English muffin, and a gooey cheese. This no-fuss recipe will leave you satisfied and fueled for your busy day ahead!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Breakfast

Cuisine American

Servings 6

Calories 295 kcal

Equipment

• 1 Measuring cup, glass
• 1 9×9 baking dish
• 1 whisk
• 1 Large cooking pan
• 1 Spatula
• 1 Aluminum foil

Ingredients

  

1x2x3x

• 6 english muffins
• 14 oz turkey sausage
• 1½ cup egg beaters
• 6 slices cheese
• salt
• black pepper
• cooking spray
• Condiments (optional)

Instructions

 

• Preheat the oven to 350 degrees F. Spray a 9×9 pan with cooking spray.
• Measure out eggs in a measuring glass and sprinkle with salt and pepper. Whisk eggs then pour into the pan. Bake for 15-20 minutes or until eggs are done. The middle of the eggs should not jiggle when moved. Let cool for 10 minutes.
• Divide the turkey sausage into 6 even patties. Cook patties in a large skillet on medium heat until no longer pink. Set patties aside until ready to assemble.
• Cut English muffins in half and toast before assembling. If you are using condiments, spread onto half of the muffin now. Layer bottom muffin with turkey sausage patty, egg, and cheese. Top with the other half of the muffin.
• Wrap each sandwich individually in tinfoil. You may label each if you customized the ingredients.
• When ready to enjoy, remove the tin foil and wrap the sandwich in a paper towel. Place the sandwich on a plate and microwave for 30-60 seconds. You may flip the sandwich and cook for another 30 seconds until the middle is warm.

Notes

• Cooking times may vary depending on microwave power.
• Nutrition information may vary depending on brands used.

Nutrition

Calories: 295kcalCarbohydrates: 27.5gProtein: 24gFat: 12.5g

Keyword breakfast sandwich, meal prep

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