Make-Ahead Freezer Breakfast Sandwiches

These Make-Ahead Freezer Breakfast Sandwiches are easy to make, healthy, and perfect as a grab and go breakfast during busy mornings.

Make-Ahead Freezer Breakfast Sandwiches | Easy to make, healthy and delicious, these Make-Ahead Freezer Breakfast Sandwiches will make your busy mornings easier and tastier | A Sweet Pea Chef

You know how much I love my make ahead meals. They save me a lot of time and they allow me to eat healthy all the time. However, when I say make ahead meals, most people think I’m talking about dinner. They couldn’t be more wrong, my friends. I love to meal prep every single meal. Yeah, and that includes lunch and breakfast.

I actually believe that breakfast meal prepping is more important than dinner meal prepping. Before you label me as weird, hear me out.

People are more tempted to skip breakfast than to skip dinner. You know that’s true. This usually happens because no one has the time or the right mood to prep breakfast every single morning.

Are you with me so far?


A mixing small mixing bowl that contains 1 egg seasoned with salt and pepper. A person's hand can be seen whisking the egg while in the background there are other eggs that will be used to make the Make-Ahead Freezer Breakfast Sandwiches.

That’s why I believe it’s important to have a trusty list of healthy breakfast recipes that can be made ahead. The healthy breakfast is not a question mark anymore IF you take the time to prep your breakfast ahead of time.

There are plenty of healthy breakfast recipes you can try to make your mornings easier and tastier. Today, I want to share one of those recipes with you. A breakfast sandwich recipe I’m sure you’ll like because it includes only breakfast-perfect ingredients. I’m talking about English muffins, scrambled eggs, ham, and cheese. YUMMY!

These homemade frozen breakfast sandwiches are better than the English egg muffins you sometimes buy from McDonald’s on your way to work. They are also tastier and they contain none of the processed and unhealthy ingredients like the ones from McDonald’s. Rather, they are healthy breakfast sandwiches.  And you’re not gonna believe how easy they are to prep ahead and freeze.

I hope you’ll add these frozen breakfast sandwiches to your list of freezer breakfast meals because they truly deserve their spot on that list.


If you don’t plan your meals ahead of time and you’re counting on the fact that you can make any sandwich in less than 5 minutes, you’ll be tempted to make some bad decisions. Like throwing random ingredients you find in your fridge on a slice of bread and call it a day. Or trying breakfast sandwich recipes that are not very good for you. You don’t want that, right?

Close up of the scrambled egg being poured in a small pan. In the pan there can be seen some olive oil that was heated prior to adding the egg to the pan.

I know you don’t. So here’s how to make a breakfast sandwich:

  •          Make sure you have the right type of bread. Yes, this is super important.  Look for bread with the first ingredient being whole grains or whole wheat. Say NO to anything that says “bleached,” “enriched,” or “enhanced.”  Also look for a minimum of 3g of fiber per serving.
  •          Most breakfast sandwich recipes require eggs. But you don’t want your eggs to be runny no matter how much you love a runny egg yolk. Those are just not good for a sandwich. Scrambled eggs are a safer bet. And I’ll teach you how to make eggs for breakfast sandwiches in a minute.
  •         Now it’s time for meat. The classics are sausage and bacon. However, low sodium, sugar free ham or turkey are healthier options so make sure you have some ham on hand. Or at least some uncured and sugar-free bacon.
  •        As far as cheese goes, you need cheese that melts well and that complements all the other flavors of the sandwich.

And that’s it.

If you make these healthy freezer breakfast sandwiches, you won’t be tempted to add unhealthy and unnecessary ingredients.

A step by step image guide that teaches people how to make eggs for breakfast sandwiches from mixing the eggs to folding the cooked eggs for the sandwiches.


I told you how to make a breakfast sandwich and I think it’s time to tell you how to make a healthy breakfast sandwich. It’s still easy. But it makes a whole lot of difference for your health. Here are my tips for transforming a classic breakfast sandwich into a healthy breakfast sandwich:

  •          Use whole wheat bread or whole wheat English muffins as I did
  •          Use only a tiny bit of olive oil for the scrambled eggs
  •          Weigh the ham or the meat you’ve chosen for the meal prep breakfast sandwiches using a food scale. If you do this, you’ll be able to keep track of everything that you’re eating plus you’ll know for sure that all your frozen breakfast sandwiches will taste the same and are not heavy on one ingredient.

Separated ingredients for the Make-Ahead Freezer Breakfast Sandwiches including scrambled eggs, ham, whole wheat English muffins, and cheddar cheese.


The best thing about breakfast sandwiches is that you can add or remove ingredients to make them suit your taste. That said, this recipe is one of those breakfast sandwich recipes that require eggs. Unless you have dietary restrictions that prevent you from eating eggs, here’s how to make eggs for breakfast sandwiches:

  1. Add one egg to a bowl, season with sea salt and pepper and whisk well.
  2. Heat a little bit of olive oil in a small pan.
  3. Pour in the egg mixture.
  4. Allow the egg to cook for a few seconds.
  5. Gently tilt the pan so the egg will spread forming a circle.
  6. Let the egg cook. There is no need to flip or scramble the egg.
  7. When the egg is cooked, lift one corner and fold it in half. Then fold it in half another time.
  8. Transfer the egg to a plate to cool.

By the way, if you want to make these healthy breakfast sandwiches extra healthy and less fat, you can use just egg whites. It will be a bit harder to fold them, though.

Step by step picture guide that teaches you how to wrap assemble and wrap the breakfast sandwiches.


Ok, you know how a proper breakfast sandwich looks like. It’s time for you to learn how to meal prep breakfast sandwiches.

  1. The first thing you want to do is to prep all the ingredients.
  2. Divide the ingredients into portions to make the assembling of the freezer sandwiches easier.
  3. Lay a sheet of aluminum foil and on top of that place a sheet of plastic wrap.
  4. Add a slice of bread or bottom half of the English muffin.
  5. Add the ingredients for the frozen breakfast sandwiches in the following order: ham, scrambled eggs, cheese.
  6. Add spices, veggies or other ingredients now if you want.
  7. Top with another slice of bread or the other half of the English muffins.
  8. Wrap the breakfast sandwich tightly in plastic wrap.
  9. Wrap again in aluminum foil
  10. Repeat with the remaining ingredients until all your freezer breakfast sandwiches are ready.

Make-Ahead Freezer Breakfast Sandwiches wraped in plastic foil and aluminum foil placed in a gallon-freezer bag. I the background are other breakfast sandwiches that have to be wrapped in plastic and aluminum foil before being placed in the freezer bag.


After you prepped all your breakfast sandwiches, it is time to freeze them. Learning how to freeze breakfast sandwiches is super easy.

You just have to…

  1. Place the healthy breakfast sandwiches into 1-gallon size freezer bags or in an airtight storage container
  2. Place the freezer bag or container in the freezer.
  3. Store the freezer breakfast sandwiches in the freezer for up to 3 months.

Now you can enjoy a make ahead egg sandwich whenever you feel like it.


Close up of a hand holding one breakfast sandwich.Side view of 3 Make-Ahead Freezer Breakfast Sandwiches.


Before I move on to other healthy breakfast recipes, I have one more thing to tell you.

I have to tell you how to reheat the frozen breakfast sandwiches.

You have 2 options:

  1. Reheat the frozen breakfast sandwiches in the microwave. Microwave for 1 1/2 minutes on high until the sandwich is hot all the way through and the cheese is melted.
  2. Reheat the frozen breakfast sandwich in the oven – place the breakfast sandwiches in the oven for up to 15 minutes at 350 degrees F. Check to see if the cheese is melted and the sandwiches are warmed through.

Super important – don’t forget to unwrap the sandwich from the aluminum foil and the plastic wrap when you’re reheating.

A tower made of 3 Make-Ahead Freezer Breakfast Sandwiches place on top of each other.


That’s it for these freezer breakfast sandwiches but don’t go anywhere because I have more healthy breakfast recipes for you. All of these breakfast recipes are great for meal prep, healthy, delicious, and very easy to make so you really have to stick around for a couple more minutes.


These Frozen Breakfast Burritos are high in protein and fiber and they will give you energy for the entire day. Ok, maybe just until lunch but they are still super amazing.

Make Ahead Frozen Breakfast Burritos | Looking for a healthy make ahead breakfast? I’ve got you covered with these healthy frozen breakfast burritos! Each burrito contains 13 grams protein, 5 grams of fiber, and is just 350 calories, making it a high protein, filling, and healthy make ahead breakfast option for your busy mornings! | A Sweet Pea Chef

As for the ingredients used in these Frozen Breakfast Burritos, I have to say that you will love the roasted veggies and scrambled eggs wrapped in a delicious tortilla. What’s not to love about that? Get the recipe.


Healthy Egg Muffin Cups – another healthy breakfast option that is great for meal prep. And another egg-based breakfast that is delicious and anything but boring.

Three baked egg muffin cups, stacked on top of eachother, ready to enjoy for a quick egg muffin cup on the go breakfast.

Extra points – the muffins are really cute and kids adore them. Get the recipe.


And lastly, I have to teach you How to Make Protein Pancakes because everybody loves pancakes but not everybody can tell you how to make them healthy and packed with protein.

An overhead image of a kitchen counter with 4 different kinds of Protein Pancakes, including Banana Protein Pancakes, Chocolate Protein Pancakes, Sweet Potato Protein Pancakes and Oatmeal Protein Pancakes.

Besides the tips that will teach you How To Make Perfect Pancakes, I also have 4 Easy Protein Pancake Recipes to get you started. Get the recipes.

Make-Ahead Freezer Breakfast Sandwiches

4.67 from 3 votes
Make-Ahead Freezer Breakfast Sandwiches | Easy to make, healthy and delicious, these Make-Ahead Freezer Breakfast Sandwiches will make your busy mornings easier and tastier | A Sweet Pea Chef
Make-Ahead Freezer Breakfast Sandwiches
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
These Make-Ahead Freezer Breakfast Sandwiches are easy to make, healthy, and perfect as a grab and go breakfast during busy mornings.
Categories: Breakfast, Budget, Grab n Go, Meal Prep, Sandwich
Difficulty: Easy
Keyword: breakfast sandwiches, freezer breakfast sandwiches, make ahead breakfast sandwiches
Servings: 12 sandwiches
Calories: 309 kcal
Author: Lacey Baier
  • 12 whole wheat english muffins, split
  • 1 1/2 lbs low sodium ham, sliced thick
  • 12 eggs, divided
  • 1 1/2 tsp sea salt, divided
  • 1 1/2 tsp pepper, divided
  • 6 oz. cheddar, divided
  • 1 tbsp olive oil, divided
  1. Toast the english muffins, then set aside.

  2. For each sandwich, I make one scrambled egg and then fold it into a small omelet shape. To do this, I add one egg to a small bowl, followed by a little sea salt and black pepper and then I whisk it really well, just like you would an omelet.
  3. Heat just a tiny bit of oil over medium heat in a small pan, and then pour in the scrambled egg. Allow it to sit for a second, and then gently till the pan so the scrambled egg spreads all across the bottom of the pan, forming a circle. Then, let the egg cook completely - no need to flip it or scramble it.

  4. Once the egg is no longer giggle or shiny, carefully lift up a corner of the egg and fold it in half, then fold it in half once again. Transfer this egg to cool and repeat with the remaining eggs.
  5. To assemble the sandwiches, lay out a square sheet of aluminum foil and then layer on top of that a sheet of plastic wrap.

  6. Lay down the bottom half of the toasted whole wheat english muffin, followed by the sliced ham (divided into roughly 2 oz. portions), folded fried egg, and then the sliced cheese (divided out into roughly 1/2 oz. portions). Top it all off with the other half of the english muffin and then wrap the sandwich tightly in the plastic wrap, then again tightly in the foil.

  7. Then, repeat with the remaining ingredients.
  8. Place the sandwiches into a 1-gallon size freezer safe bag or storage container, and then place into the freezer for up to 3 months, making them an awesome make ahead breakfast option.

Recipe Video

Recipe Notes

When you’re ready to eat, just remove from the freezer, unwrap the sandwich from the foil and plastic wrap and microwave on high for 1 to 2 minutes, until it’s warmed through and the cheese is melted, or you could heat them up in the oven at 350°F for about 12 to 15 minutes.

Nutrition Facts
Make-Ahead Freezer Breakfast Sandwiches
Amount Per Serving (1 sandwich)
Calories 309 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 8g40%
Cholesterol 213mg71%
Sodium 1321mg55%
Potassium 359mg10%
Carbohydrates 23g8%
Fiber 6g24%
Sugar 4g4%
Protein 26g52%
Vitamin A 380IU8%
Calcium 283mg28%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

5 thoughts on “Make-Ahead Freezer Breakfast Sandwiches

  1. Just found your website. All the recipes look delicious! Also, I appreciate your kind and informative demeanor in your videos and in your writing. I’m making breakfast sandwiches today. Thank you!

  2. 5 stars
    Loved these! I just started meal prepping and find it easier then what I was doing before. I would make suppers for the week but when I got home I did not feel like putting them altogether. Now I just decide what I want grab the prep bowl (which I got from your site and love them) and heat in the oven on warm for 30 minutes so I can do other things. Now meal prepping breakfast and lunch! Game changer and these were fun to make!

  3. Do you wrap the sandwiches in a paper towel before heating in microwave? How about the breakfast burritos, wrap in paper towel too? Thank you. I’m planning on doing these this weekend.

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