Meal Prep Breakfast Sandwiches 3 Ways

 
Breakfast sandwiches for meal prep

Breakfast sandwiches are a regular part of my life. I surprise people all the time when I tell them I eat fast food for breakfast several times per week. It’s not that I grab a #6 with a large fry and drink, it’s that I choose macro-balanced options (and skip the hashbrown and orange juice.) There are a handful of outstanding grab-and-go options out there. My favorites are:

  • The Egg White Grilled sandwich from Chic Fil A

  • The Egg White Delight from McDonalds (add an extra round egg on top)

  • The Turkey Bacon Breakfast Sandwich or Sous Vide Egg Bites from Starbucks

But here’s the thing: The drive-thru can get expensive. These options are between $4 – $5. I wanted to challenge myself to eat at home for breakfast, so that’s when I began dabbling in my own breakfast sandwiches.

The Game Changer is This Pan

This is called a whoopie pie pan but it should be called an egg patty pan. Eggs and egg whites crack perfectly into this pan and cook through in less than 10 minutes. When they’re ready, just store them in a container in the fridge! Then in the morning, toast your English muffin, microwave your egg(s) for 40 seconds, assemble, and GO DO GREAT THINGS.

Whole Eggs VS Carton Egg

I’ve tried it all and here’s the verdict: Whole, cracked eggs tend to do better in this pan. Egg product works fine, but you will end up with a spongey, light texture. Real eggs maintain their texture and keep great for up to 6 days in the fridge. It’s a personal preference thing, here’s how they each turn out:

Pro tip: Break the yolks!

Pro tip: Break the yolks!

Top: Whole eggs, Bottom: Egg Beaters, Right sides: Egg whites

Top: Whole eggs, Bottom: Egg Beaters, Right sides: Egg whites

Make These Egg Sandwiches Your Own

 
Photo Dec 31, 3 23 02 AM.jpg
 

Three variations are listed below, but these sandwiches are incredibly adaptable! You can go to your grocer’s deli and use lunchmeat (like the Chipotle chicken version) or enjoy a meatless sandwich with avocado, tomato, spinach, or cheese.

For the English muffin, you really can’t beat the nutrition of Thomas Light 100 calorie muffins. This is my go-to choice because they have

  • EIGHT grams of fiber

  •  FIVE grams of protein

  • 100 calories

  • Whole multigrains

For a piece of bread, that’s incredible!

When you bake egg patties on Sunday, the assembly is SO FAST in the morning. In fact, you won’t spend any more time putting these together than you would sitting in line at the drive thru. Give them a try and let me know your favorite flavor combo!


Pin for later!

 
 

3 Meal Prep

breakfast sandwiches

How to make egg patties for the week:

Meal prep breakfast sandwiches 4
  1. Preheat oven to 400 degrees.

  2. Spray whoopie pie pan with cooking spray, then crack eggs or egg whites into each crevice. You can also use Egg Beater carton eggs, but the texture will be spongier. Break the yolks!

  3. Bake eggs on the middle rack for 9 minutes. If the tops are not fully cooked, use your broiler to toast the top for 1 to 2 minutes.

  4. Remove from the oven and let them cool. Place 2 dry paper towels in a storage container and add the egg patties (to prevent sogginess). Store eggs in the fridge up to 6 days with a lid.

  5. TO REHEAT: Place egg patty or patties on a paper towel and microwave for 40 seconds.


Ham & Cheddar Sandwich

  • 1 Thomas Light 100 calorie multigrain English muffin

  • 1 (or 2) large eggs

  • 1 slice cheddar cheese

  • 2 slices deli ham

Split muffin and toast it. While the muffin is toasting, microwave egg patty and ham for 40 seconds. Assemble your sandwich and enjoy!


Avo Tomato Egg White Sandwich

  • 1 Thomas Light 100 calorie multigrain English muffin

  • 1 (or 2) large egg whites

  • 1/2 small avocado

  • 1 thick slice of tomato

  • 1 sprinkle Trader Joes Everything But the Bagel Seasoning

Split muffin and toast it. While the muffin is toasting, microwave egg patty for 40 seconds. Assemble your sandwich and enjoy!


Chipotle Chicken & Pepperjack Sandwich

  • 1 Thomas Light 100 calorie multigrain English muffin

  • 2 TBSP Egg Beaters Southwest egg product

  • 1 slice pepper jack cheese

  • 2 slices Boars Head chipotle chicken (from the deli)

Split muffin and toast it. While the muffin is toasting, microwave egg patty and deli chicken for 40 seconds. Assemble your sandwich and enjoy!



We made these on TV!

Check out my segment on KSL Studio 5 making this recipe!

April Tafoya, Breakfast Sandwiches, Meal Prep