Low calorie meal prep recipes

Breakfast English Muffin Sandwiches

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Breakfast English Muffin Sandwiches

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I love breakfast sandwiches. I often make them on mornings when I have time to prepare breakfast even though I could easily prep them ahead of time. This is one of the easier meal prep recipes I make and yet, its one I rarely do! Usually, I fry an egg and a couple slices of bacon. Then, add little cheese, toast some bread or an english muffin and spread some butter or mayo on it and assemble. Its super easy and even easier if you do 6 at once and then freeze the rest.

To avoid frying 6 individual eggs I just whisk the egg with a little mustard powder, and lemon juice (to keep the eggs from turning green during baking) and then bake the eggs in a deep baking dish sprayed well with cooking spray. You could use some parchment paper instead of the cooking spray but it can be a little tricky to get the eggs to spread evenly in the dish.

breakfast sandwich on a plate

Breakfast English Muffin Sandwich Variations

You could mix other things into the eggs like some chopped onion and peppers or maybe some wilted spinach to sneak in some extra vegetables. Try swapping out the bacon for sausage if you need to up the calories. Alternatively, to lower the calories, you could bake egg whites only.



Have you ever made breakfast sandwiches? What alternatives do you like in yours? let me know in the comments below!

For more breakfast ideas head over here!


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Breakfast English Muffin Sandwiches

Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Breakfast
Cuisine: Breakfast, Egg Dishes
Keyword: breakfast meal prep, breakfast meal prep recipe, breakfast sandwiches meal prep, easy low calorie recipe, easy meal prep recipe
Servings: 6
Calories: 360kcal

Ingredients

  • 6 large eggs
  • 1/4 tsp lemon juice
  • 1 tsp mustard powder
  • cooking spray
  • 6 strips bacon
  • 6 english muffins
  • 6 oz cheddar cheese sliced

Instructions

  • preheat oven to 350F.
  • In a mixing bowl crack the eggs and whisk until smooth. Add the mustard powder and lemon juice and whisk just to combine.
  • Spray a square baking pan with cooking spray and pour in the egg mixture. Bake for about 20 minutes. Remove from oven and allow to cool before cutting into 6 equal pieces.
  • While the eggs bake, fry the bacon slices in a frying pan over medium heat. Turn frequently and cook until crisp. Set aside on a paper towel lined plate. when cool break each piece in half.
  • Split the English muffins and lay each on a piece of parchment, large enough to wrap the sandwich in. Lay a piece of cheddar cheese on one half of each English muffin. When the eggs and bacon are cool you may add them to the sandwiches. 
  • Wrap each sandwich in the parchment and then wrap each sandwich in a piece of foil as well. 
  • Reheating: Remove the foil and loosen the sides of the parchment so steam can escape. Heat in the microwave on half power for 45 seconds. Turn the sandwich over and heat on half power for another 30 seconds.  

Notes

NUTRITION INFORMATION Yield: 6 servings
Calories: 360 Total Fat: 20.1g Saturated Fat: 8.8g Cholesterol: 248.9mg Sodium: 502.6mg Carbohydrates: 24.4g Fiber: 1g Sugar: 1.1g Protein: 20.3g


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