High-Protein Freezer Breakfast Sandwiches
These high-protein breakfast sandwiches have 30g of protein and just 375 calories each. They’re easy to meal prep, freezer-friendly, and made with fluffy cottage cheese eggs that stay soft — no soggy or rubbery texture. They reheat perfectly, making them ideal for busy mornings.
Ingredients
- 10 large eggs, (I love pasture raised, organic eggs)
- ½ cup cottage cheese, 2% or full-fat
- 6 English muffins, split (whole wheat or white)
- 6 cooked breakfast sausage patties, pork or chicken, can substitute for turkey bacon or Canadian bacon
- 6 slices of sharp cheddar cheese, or your favorite kind
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Prep: Preheat oven to 325°F and grease a 9×13-inch baking dish.
- Make the eggs: In a blender or with an immersion blender, blend the eggs and cottage cheese until just combined (do not over-blend). Stir in salt and pepper.
- Bake: Pour the egg mixture into the prepared baking dish. Bake for 15–20 minutes, or until the eggs are just set in the center. Let cool completely.
- Cut the eggs: Cut the baked eggs into 6 equal portions (rounds using a biscuit cutter or squares).
- Assemble: Place the bottom halves of the English muffins on a surface. Top each with an egg portion, a slice of cheddar cheese, and a sausage patty. Add the top halves of the muffins.
- Freeze: Wrap each sandwich tightly in foil (or parchment paper + foil). Place in the freezer for up to 2 months.
- Reheat (Best Method): For best texture, thaw overnight in the fridge. Remove foil, wrap loosely in a paper towel, and microwave in 30-second intervals until heated through.
- Reheat (From Frozen): Remove foil, wrap in a paper towel, and microwave for 1–2 minutes, flipping halfway, until warm. For a crispier texture, finish in a toaster oven or oven at 350°F for 5–10 minutes.
Notes
Cool before assembling – let the eggs cool completely to prevent soggy sandwiches after freezing
Toast the English muffins – lightly toasting helps them hold up better and improves texture after reheating
Wrap tightly – use parchment paper or foil, then store in a sealed bag or container to prevent freezer burn
Thaw for best results – thaw overnight in the fridge for more even reheating
Reheat in two steps – microwave first, then finish in the oven or toaster oven for a crispier texture
Skip watery ingredients – avoid tomato or avocado before freezing; add fresh after reheating
Nutrition
Calories: 375kcal | Carbohydrates: 6g | Protein: 30g | Fat: 26g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 388mg | Sodium: 1374mg | Potassium: 147mg | Fiber: 0.05g | Sugar: 2g | Vitamin A: 929IU | Vitamin C: 1mg | Calcium: 179mg | Iron: 2mg
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