“Make-ahead and Freeze” Breakfast Sandwiches

Sep 14th

Research has determined three factors or commonalities among people who are obese. 1, excessive TV watching. 2, eating fast food at least once a week. 3, skipping breakfast. True story.

You might ask, how can NOT eating make you fat? Well, think of your metabolism like a camp fire. You can’t let it go out and then think it will spark into flames when you throw eight logs on at once. You have to keep it going by adding small amounts more frequently. If you are eating every 3 hours, your body will trust that it will always have energy to expend and won’t go into “storing” mode. You kick start this fire by eating within your first 60 minutes of waking. (Click here for my updated healthy version, full of veggies and whole grains.) And click here for the video – some practical how-to for each step. 

I don’t think I’ve ever missed breakfast. Like, ever. I love breakfast. When I had my daughter breakfast presented a challenge at times. The went the same for my “hangry” husband. I’d been seeing commercials for frozen breakfast sandwiches and I realized that making them myself could save money and calories, as well as avoid unpronounceable ingredients. Turns out it’s not so hard – an hour on a Sunday afternoon will ensure almost two weeks worth of breakfasts. The recipe below is what I make for my husband. Click here for my updated version, full of veggies and whole grains. 

“Make-ahead and Freeze” Breakfast Sandwiches

Makes 12

12 English muffins

12 slices cheese (American, Cheddar and Swiss varieties melt the best)

12 eggs (or 3 cups egg substitute)

1/4 c. milk

1 1/2 tsp. salt

1/2 tsp. black pepper

2 tbsp. butter

12 slices meat, cooked (bacon, turkey bacon, ham, turkey, pork roll)

1. Set muffins into rimmed baking sheet and bake in 275 degree oven for 15-20 minutes. We are going to toast before eating – the purpose here is to dehydrate the bread. 

2. Once muffins are toasted, lay them out in a line. Place cheese on the top slice.


3. Place cooked meat on the bottom half of each muffin.

5. Beat eggs and milk with fork. Add salt and pepper.

6. Bring a large nonstick skillet to medium heat and add 1 tbsp. butter.

7. Pour about half of egg mixture into pan. Let it cook, scrambling slightly with spatula until it begins to set.

8. Divide eggs into six sections and flip each section. Once eggs are cooked, put on top of the bacon and close the sandwich.

9. Continue with the second half of the egg mixture and the second tbsp. butter.

10. Once sandwiches are complete, put on a cookie sheet and freeze at least 20 minutes.

11. Wrap each sandwich in a sheet of paper towel and place in a zippered bag. When the bag is full, store in the freezer.

12. When ready to eat, remove sandwich and microwave in paper towel for 30 seconds. Remove muffin/bread slices and place in toaster. Microwave egg/cheese/meat for 2 minutes on 80% power (or 1 minute 30 seconds on full power). Re-assemble sandwich and enjoy!

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