Freezer Breakfast Sandwiches

3.87 from 67 votes

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These Healthy Freezer Breakfast Sandwiches are perfect for mornings on the go. You can make 24 at once, freeze them, and pull them out one at a time to heat.

Freezer Breakfast Sandwich on a plate. Fresh berries and orange juice on the side.
Featured with this recipe
  1. Ingredients in Freezer Breakfast Sandwiches
  2. Tricks of the Trade
  3. Additional Toppings for Breakfast Sandwiches
  4. Are Freezer Breakfast Sandwiches Healthy?
  5. More Breakfast Sandwich Ideas
  6. Frequently Asked Questions
  7. More Make Ahead Breakfast Ideas
  8. How to Make Freezer Breakfast Sandwiches
  9. Freezer Breakfast Sandwiches Recipe

I have been eating freezer breakfast sandwiches constantly lately, I am more of a savory breakfast person than sweet. I love that they are quick and filling and that you can get the ‘light’ ones now! The only problem is the light ones are so dang expensive! So I decided to make my own light version, which made way more sandwiches, were much less expensive, and actually tasted better than the ones I have been getting in the freezer section at the grocery store. They are only 268 calories per sandwich!

Ingredients in Freezer Breakfast Sandwiches

  • Fiber One English muffins – I found mine at Costco
  • Turkey breakfast sausage tubes – Jennie-O. You can use chicken sausage if you like
  • Eggs and Egg whites – you can use egg whites only, instead of a full egg mixture
  • Milk
  • Salt and pepper – optional
  • Slice of cheese – we used 2% milk American Flavored Kraft Singles
  • Sliced tomato – optional
Ingredients to make Freezer Breakfast Sandwiches including English muffins, milk, eggs, turkey breakfast sausage, salt, pepper and tomato.

Tricks of the Trade

I love that you can still freeze these little babies and pull them out one at a time for a quick breakfast, just like the frozen breakfast sandwiches that you get at the grocery store. The secret of these breakfast sandwiches is making them in bulk (24 to be exact) and using cookie sheets! See the picture below to see some of the steps I used to make them. It explains it in the recipe, but you can cook both the sausage and eggs on cookie sheets and cut them into 24 equal servings. If you are not crazy about the healthy version of these make-ahead breakfast sandwiches you can still use this same easy method for the regular kind.

Cutting board with three heated Freezer Breakfast Sandwiches. Sliced tomato on the side.

Additional Toppings for Breakfast Sandwiches

Change up the flavors and variety of these delicious sandwiches to fit your family’s tastes and lifestyle. Here are some ideas:

  • Sliced tomatoes
  • Fresh spinach
  • Green peppers
  • Bacon
  • Ham
  • Cheddar cheese
  • Swiss cheese
  • Mushrooms
  • Onions

Are Freezer Breakfast Sandwiches Healthy?

When you make them yourself, freezer-friendly breakfast sandwiches can be a very healthy option (with no preservatives)! Because we use a combination of eggs and egg whites, as well as turkey sausage (as opposed to a sausage patty), this healthy breakfast sandwich contains more protein with less fat, as well has being sandwiched between light english muffins– it’s a win-win! Also, because you are doing breakfast meal prep at home, you are eliminating the urge to make a last minute stop at a fast food restaurant, filling up on empty calories and saturated fat. Reheating is simple in the toaster oven, and you are on your way and out the door with a belly full of 15 grams of protein.

Freezer Breakfast Sandwich sliced in half next to a bowl of fruit.

More Breakfast Sandwich Ideas

Frequently Asked Questions

How do you keep frozen breakfast sandwiches from getting soggy?

You can reheat them in a toaster oven, or wrapped in a paper towel in the microwave which helps prevent sogginess.

How long will homemade breakfast sandwiches last in the freezer?

When wrapped tightly in plastic freezer wrap, these frozen breakfast sandwiches will stay fresh for up to two months.

How do you wrap breakfast sandwiches in the freezer?

After making and cooling the breakfast sandwiches, place each in individual sandwich bags and then place all the sandwiches in a cardboard box in my freezer (the cardboard box helps them from getting freezer burn).

READ NEXT: 33+ Breakfast Ideas

More Make Ahead Breakfast Ideas

We know mornings can be crazy! So take some help from these easy, healthy and absolutely delicious breakfast ideas. Make ahead of time and enjoy on busy weekday mornings.

How to Make Freezer Breakfast Sandwiches

Freezer Breakfast Sandwich with sliced tomato on a plate.

Freezer Breakfast Sandwiches

3.87 from 67 votes
These Freezer Breakfast Sandwiches are perfect for mornings on the go. You can make 24 at once, freeze them, and pull them out one at a time to heat.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Breakfast
Cuisine American
Servings 24



Makes 24 Sandwiches for freezing!

  • 24 Fiber One English Muffins I found these at Costco
  • 2 16 ounce tubes Turkey Breakfast Sausage (Jennie-O)
  • 9 eggs
  • 9 egg whites
  • 1 cup milk
  • salt and pepper optional
  • 24 cheese slices (we used 2% milk American Flavored Kraft Singles – 45 calories per slice)
  • sliced tomato optional


  • Preheat oven to 375 degrees. Press the turkey sausage flat until it is completely covering the bottom of a 13×18 baking sheet. Bake for about 15 minutes. The sausage will pull from the sides and it should look browned.
    Sheet of turkey breakfast sausage for Freezer Breakfast Sandwiches.
  • While the sausage is baking beat together the eggs and milk, I like to add a little salt and pepper to the eggs but this is optional. 
    Bowl of egg mixture for Freezer Breakfast Sandwiches.
  • Pour the eggs in to another 13×18 baking sheet, that has been lined with cooking spray. Carefully place the eggs in the oven and bake for 15 minutes, or until the eggs are no longer runny.
    Baking sheet of egg mixture for Freezer Breakfast Sandwiches.
  • Cut the sausage and eggs in to 24 equal squares.
    Baked cut eggs and sausage squares for Freezer Breakfast Sandwiches.
  • Open an english muffin and add a slice of sausage, egg, and cheese to each one. 
    Cutting board with cheese slices on top of Freezer Breakfast Sandwiches.
  • Put each completed sandwich into a sandwich baggie and freeze. I put all the sandwiches into a cardboard box in my freezer to help prevent freezer burn.
    Six Freezer Breakfast Sandwiches ready to be bagged or microwaved.
  • When ready to eat, remove from freezer and plastic baggie, wrap in a paper towel, and microwave for 1 min 30 seconds on defrost (30%) then turn over and microwave on high for another 1 to 1.5 minutes. (I like to throw one in the fridge the night before so it thaws overnight, then just microwave on high for 1 min 30 seconds).
    Freezer Breakfast Sandwiches in ziplock bags.
  • I sometimes like to add a slice of tomato to my sandwich for added flavor.
    Freezer Breakfast Sandwich with sliced tomato on a plate.


How to reheat:
  1. Remove from freezer and plastic baggie
  2. Wrap in a paper towel, and microwave for 1 min 30 seconds on defrost (30%)
  3.  Turn over and microwave on high for another 1 to 1.5 minutes.
(I like to throw one in the fridge the night before so it thaws overnight, then just microwave on high for 1 min 30 seconds).

Nutrition Information

Calories: 268kcalCarbohydrates: 28gProtein: 15gFat: 10gSaturated Fat: 6gCholesterol: 82mgSodium: 557mgPotassium: 168mgFiber: 2gSugar: 1gVitamin A: 350IUVitamin C: 0.1mgCalcium: 263mgIron: 1mg

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About the author

Emily Walker

Emily lives in Meridian, Idaho, with her husband, Beau, a physician assistant, and her three incredible children: a son and two daughters. Travel is one of her favorite ways to experience new cultures and cuisines, and she has a love for all things Disney.

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  1. 5 stars
    I won’t ever buy store bought breakfast sandwiches again! These took roughly 30 minutes in total and I prepped enough sandwiches for the week! I split the recipe in half and it turned out great. Thank you so much for sharing!

  2. 5 stars
    I teach piano during the day and don’t have a lot of time to make dinner during the week. I just have to tell you, this has been a LIFESAVER. I can just pop my meal in the Instant Pot between lessons and I can have a hot meal on the table at dinnertime! I love that everything is so simple and easy to follow. We have been ordering takeout far less. My kids have never been happier!

  3. 5 stars
    Freezer Meals LIVE has saved me so much time throughout my week. I used to spend an hour or more each evening making meals, but freezer meals have allowed me to cut way down on kitchen time during the week and freed up time to help my kids with their homework. I love that I don’t have to worry about what to make or where to hunt for recipes!

  4. 5 stars
    I’ve always dreaded the “what’s for dinner” question. I was skeptical about being able to make so many meals in under an hour, but I did it with Freezer Meals LIVE. I just followed along with the video and it was simple, fast and I even found myself having fun. After a busy day with work and kids, I’m able to make a fast meal with very little cleanup! Total game changer!

  5. 5 stars
    I made these to feed 20+ people for a family reunion breakfast. Unfortunately, the sausage mixture that I used shrunk badly so I got fewer squares than I needed. However, I had some cooked bacon available and used that in its place – and when I ran out of bacon I finished up with ham slices. The group liked the fact that they had flavor choices. I pulled the sandwiches out of the freezer the night before and put them into a cooler. In the morning they were defrosted but still very cool. This was a wonderful, easy meal! Thanks so much for sharing it.

    1. Hi Nancy- so glad that these sandwiches worked for your big group! We have noticed that the sausage sometimes shrinks, too. In that case we jut cut the sausage squares a little smaller. I am glad you were able to find a way to make it work out! Thanks for the 5-stars!

  6. Is there a way to make these last longer when stored in the freezer? I am trying to make these before I go into labor and would like a quick and easy breakfast option for recovery afterwards. Have you tried them past the month mark?

    1. You should be fine past the month mark. I just wouldn’t go a full 6+ months. Not because they will go bad necessarily, they just might not taste as fresh and good. Hope this helps!

  7. 5 stars
    Where are the nutrition facts? My husband is pre-diabetic and I would like to get all facts before presenting this idea to him.

    1. Hi Laura – we are working on getting the nutrition information on all the recipes but it is a big undertaking. Until we are able to get all the nutrition info on, you can always plug the recipe into a calorie calculator online. Hope this helps!

  8. Salt content (per serving) in these is over the recommended total daily intake! This sandwich calculates out to be 1,514 mg of Sodium in ONE serving! Wowzer!!!

    1. Hi Lou, I calculated the sodium count at around 800. You can cut back even more on the sodium by using a slice of cheddar cheese and using a regular English muffin instead of a Fiber One.

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