Meal Prep English Muffin Breakfast Sandwiches & Stuffed Bagles

Spinach and Feta and Sausage, Egg and Cheese English Muffins

I am the very first person to admit that I rarely eat breakfast. I have never been a morning person and the only reason that I ate breakfast growing up is because my father woke up early to cook for me.

Now that I am an adult I know how important it is to start the day with a healthy meal and I do at least try to eat breakfast. I found that the easiest way to ensure that I have breakfast is to always have something quick and easy to throw into my toaster oven.

I started making English muffin breakfast sandwiches and stuffed bagels earlier this year. I make, cool, wrap and freeze them on the weekend and I am set for a few weeks.

This breakfast meal prep is fully customizable and can easily be made vegetarian or vegan.

Breakfast Sandwiches on English Muffins

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Yield: 8

Author: Telly

Prep time: 15 MinCook time: 15 MinTotal time: 30 Min

Ingredients

• 8 English Muffins
• 10 eggs, divided or egg substitute
• 1/2 cup milk or unsweetened milk alternative
• 1 teaspoon salt, divided
• 1 teaspoon pepper, divided
• 4 breakfast sausage patties, cooked
• 4 slices of cheese
• 3 oz. feta cheese, crumbled
• 10 oz. spinach
• 1/2 a small onion, diced

Instructions

Sausage, Egg and Cheese Muffins

1. Crack 5 eggs into two bowls and season each with 1/2 a teaspoon salt and pepper. Add 1/4 cup milk and whisk until fully incorporated.
2. Heat a 6 inch non-stick pan over medium heat - if you are concerned about sticking you can melt half a pat of butter in your pan.
3. Add the eggs to the pan, turn the heat down to low and cover.
4. Cook for about 5 minutes, checking often. When the eggs are just about set add 4 slices of cheese to the top and top the cheese with the cooked sausage patty.
5. Remove flat omelets from the pan and use a pizza cutter to cut into 4 equal pieces and place each slice between an English Muffin.

Spinach and Feta Muffins

1. Crack 5 eggs into two bowls and season each with 1/2 a teaspoon salt and pepper. Add 1/4 cup milk and whisk until fully incorporated.
2. Heat a 6 inch non-stick pan over medium heat. melt a tablespoon of butter in your pan.
3. Add the diced onion and sauté for 2-3 minutes, or until the onions are softened.
4. Add the spinach and cook for an additional few minutes so that the spinach heats through.
5. Add the eggs and sprinkle the top with the feta. cover and drop the heat to low.
6. Cook for 6-8 minutes or until the eggs are fully set.
7. Remove flat omelets from the pan and use a pizza cutter to cut into 4 equal pieces and place between an English Muffin.

Freezing Directions

1. Once the sandwiches have cooled completely, wrap them individually with plastic wrap, then place into a freezer bag for up to 6 weeks.
2. When ready to eat simply remove from the freezer and unwrap the sandwich, then wrap in foil and heat for 15-20 minutes at 350 degrees.
3. I like to use my toaster oven so there is no preheating, I just toss the foiled wrapped sandwich in when I first get up so by the time I am done with my morning routine it is hot and ready!

Nutrition Facts

Calories

392.26

Fat (grams)

18.56 g

Sat. Fat (grams)

8.09 g

Carbs (grams)

32.02 g

Fiber (grams)

2.44 g

Net carbs

29.58 g

Sugar (grams)

1.51 g

Protein (grams)

23.65 g

Sodium (milligrams)

730.68 mg

Cholesterol (grams)

271.11 mg

I used Morningstar Farms Frozen Breakfast Patties, they are meatless and taste great! My whole family loves them and prefers them to other breakfast sausages.

Yield: 12

Author: Telly

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Breakfast Bagels

Prep time: 20 MinCook time: 15 MinTotal time: 35 Min

Ingredients

• 6 plain bagels, split
• 6 eggs
• 1/4 cup heavy cream
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 cup ham,  cut into 1 inch cubes
• 1/4 cup smoked sausage, cut into 1 inch cubes 
• 1/2 cup cheese of choice
• 1/2 a small onion, chopped 
• 1/4 cup diced bell pepper 
• 2 sausage patties, crumbled 
• 2 tablespoon salsa 

Instructions

1. Carefully pinch out the inside of the bagels, so that there is only a shell left. pinch the sides gently so that they are high, do the the same with the center of the bagel, You want to be extra careful to not create holes in the bagel or the egg will run out. 
2. In a small pan sauté the meats one at a time and set them aside. 
3. In the same small pan sauté the onion, bell pepper and crumbled sausage over medium high heat. Season with a pinch of salt and pepper. You can also add a shake of chili powder if you would like. 
4. Whisk together eggs, cream, salt and pepper. I like to use a squeeze bottle to fill the bagels, it make filling super easy and cuts down on mess. 

Ham and Cheese Stuffed Bagels

1. Add a few tablespoons of ham and cheese to the hollowed out bagel. 
2. Fill with 3-4 tablespoons of the egg filling 
3. Bake for 10 minutes at 375 degrees 

Sausage and Cheese Stuffed Bagels

1. Add a few tablespoons of sausage and cheese to the hollowed out bagel.
2. Fill with 3-4 tablespoons of the egg filling
3. Bake for 10 minutes at 375 degrees

Veggie and Sausage Stuffed Bagels

1. Add a few tablespoons of the sausage and vegetable  to the hollowed out bagel.
2. Fill with 3-4 tablespoons of the egg filling
3. Bake for 10 minutes at 375 degrees

Freezing Directions

1. To freeze your stuffed bagels wrap in plastic wrap and place into a freezer bag. 
2. When you are ready to eat them, place on a cookie sheet and bake for 10-15 minutes at 350 degrees. I like to use my toaster oven so that I do not have to wait for the oven to preheat. 

Nutrition Facts

Calories

247.84

Fat (grams)

9.28

Sat. Fat (grams)

3.94

Carbs (grams)

28.79

Fiber (grams)

0.98

Net carbs

27.81

Sugar (grams)

5.11

Protein (grams)

12.12

Sodium (milligrams)

502.89

Cholesterol (grams)

112.20

via GIPHY