Light Freezer Breakfast Sandwiches

These Light 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 in the microwave!

Light Freezer Breakfast Sandwiches RecipeI 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, 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 240 calories per sandwich!


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.  I also sometimes like to add a little bit of veggies too after I heat mine up.  I will occasionally add some sliced tomatoes, or spinach, or peppers.  The secret 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 light version you can still use this same easy method for the regular kind.

Light Freezer Breakfast Sandwiches Recipe

More Healthy Recipes:

Check out all our healthy recipes on our LIGHT and TASTY Swimsuit Friendly Recipes post.  There’s Breakfast, Lunch, Dinner, Snack, and even Dessert ideas!  You will find everything that you need to keep your resolutions to eat better on track!

Light Freezer Breakfast Sandwiches

Save Recipe


    Makes 24 Sandwiches for freezing!
  • 24 pack Fiber One English Muffins (I found these at Costco)
  • 2 (16 oz) packaged tubes of Jennie-O Turkey Breakfast Sausage
  • 9 eggs
  • 9 egg whites
  • 1 cup milk
  • salt and pepper, optional
  • 24 (2% milk) American Flavored Kraft Singles (feel free to use whichever flavor of cheese you prefer, these are 45 calories per slice)
  • sliced tomato, optional


  • Pre-heat oven to 375 degrees. Press the turkey sausage flat until it is completely covering the bottom of a standard size, un-greased cookie sheet- the kind with the rims. (see pic below)
  • Bake for about 15 minutes, the sausage will pull from the sides and it should look browned.
  • 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. Pour the eggs in to another standard size cookie 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.
  • Cut the sausage and eggs in to 24 equal squares. Open an english muffin and add a slice of sausage, egg, and cheese to each one. 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.
  • 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).
  • I sometimes like to add a slice of tomato to my sandwich for added flavor.



  1. Rachel Frink says:

    This sounds so good and it’s a time saver.

  2. Ashley M. says:

    I am never buying store bought breakfast sandwiches again. This is a wonderful time saver and you can make them with non-processed ingredients. Wonderful. 🙂

  3. Monique says:

    Love, love, LOVE this idea and may have to try it. PBJ gets a bit boring after a while and I just cannot make them ahead of time to save myself a few extra minutes in the a.m..

    I used to buy those breakfast sandwiches before they raised the price on them AND gave you fewer at which time I figured out the savings was no longer enough to waste my money on them.

  4. Laura says:

    Is is possible to lightly toast the english muffin first? Also, would a dab of light butter or spread after toasting and before assembling work?

    • Carrie N says:

      I can say that I’ve made breakfast sandwiches before and i toasted the muffins in the oven before assembly. I’ve found them a bit soggy otherwise. I can’t wait to try this way with the baked sausage and eggs. This will be a huge time saver and i know i will do it more often being so much easier.

      • Laura says:

        And a money saver! I will try lightly toasting first..thanks!

        • Amanda says:

          If you defrosted them the night before you could always cook them in a sandwich press to crisp up the muffins and heat the ingredients.

          Also what is a standard cookie sheet measurement? I went to the store to get ones with rims and there were three different sizes.

  5. Ally says:

    Can you give is some other options. Turkey breakfast saussage isn’t something that’s available in Australia. These look fab and seem like a good option for my hubby to zap quickly before going to work.

    • Echo says:

      You can use regular sausage or “light” sausage instead

      • Amanda says:

        I got this off of
        I live in australia and had been looking for a light breakfast sausage recipe foe a while because I love McMuffins but hate the fat content.

        1 pound lean ground chicken or turkey, I used 93% lean
        1/2 teaspoon garlic powder
        1/2 teaspoon freshly ground black pepper
        1 teaspoon dried sage
        1 teaspoon crushed red pepper flakes (more or less to taste)
        1 teaspoon dried oregano
        Kosher or sea salt to taste

        Combine all ingredients and shape into patties or spread onto cookie sheet. Makes nine patties so you might need to double the recipe.
        Also coles and woolies have turkey mince available but you could also do a pork mince for lean low fat mince, or as Americans say ground pork/turkey/chicken.

        Also sneak in a few veggies on your kids, or yourself and grate some carrot and zucchini into the mixture to get a serve of veggies in your breakfast.


        • Amanda says:

          Also sorry about the spelling mistakes I got distracted on Pinterest and it’s now past my bed time and I didn’t read over my reply before posting

        • Erica says:

          Thank you for posting this! What a great alternative to using turkey sausage if it’s not available!

  6. Melissa B says:

    I love this idea, I only like savory items too for breakfast, thank you for this awesome recipe, I can’t way to make these!!

  7. Kristin says:

    This is the best idea! I like spinach in my eggs for these sandwiches sometimes and may try that variation in some of them. Mushrooms too! Oh the possibilities! Thank you so much for an awesome idea and recipe! I can hardly wait to make some.

  8. Kristin says:

    Just thought of a question…Do you think the eggs would bake up the same if I used the equivalent of the 9 egg whites, but use egg beaters egg whites instead? I hate to lose so many eggs otherwise.

    • Echo says:

      That would probably be just fine!

  9. Sandra says:

    Great idea! I make breakfast burritos for my hubby, I have found that wrapping them up in a piece of wax paper before bagging and freezing gives you a convenient wrapper to microwave in, and it helps keep the food moist.

    • Echo says:

      That is a great tip about the wax paper! Thank you for sharing! Will definitely try that next time!

  10. Michelle says:

    Could eggbeaters be used in place of regular eggs?

    • Erica says:

      Haven’t tried it but I am sure it would be fine!

  11. Jocelyn says:

    Do you think you could use 18 whole eggs instead of separating half?

    • Erica says:

      Yes. I have done it before and it works fine! I did 18, as you said

  12. Amanda says:

    Hi does anyone know the standard cookie sheet measurement? I went to get them and they had three different sizes.

    • Liz says:

      The cookie sheet I used was 12″ x 17″ and it worked perfect.

  13. Kat Meller says:

    thank you for sharing! I think I am going to try these asap … a nice savory hot breakfast in minutes on a busy week day morning is wonderful!

  14. laurie says:

    Just wondering how much each sandwich normally (store-bought) costs vs. how much each sandwich in this recipe costs?

  15. joseph says:

    Love these…except the cheese is an issue. When you reheat in microwave, it just melts into liquid. By the time the egg and sausage are warm, the cheese is nonexistent. 🙁

    • Emily says:

      You can always keep the cheese in the fridge, then throw it on after it’s cooked. Or use a slice of real cheddar instead.

    • jo says:

      Could also add the cheese into the egg mix before cooking

  16. Shaz says:

    i loved this recipe. thank you 🙂 i would like to make a suggestion, please add a “scroll up” button at the sidebar? it’s a hassle to scroll down and go up up and again 🙁

    • Echo says:

      Thank you for the suggestion. I don’t have a problem scrolling on my computer. I’m not sure what you are asking with the “scroll up” button. Will you please clarify?

      • bev says:

        a lot of retail websites have scroll up buttons that hover towards the bottom of the page as you scroll down it – when you get to the bottom, rather than having to scroll back up, you hit the button & brings you right to the top. it is convenient when scrolling through a looooong page 🙂
        btw – BRILLIANT bfast idea – never considered freezing them, which is silly, since you can buy them frozen! I may also try doing bfast bowls (a-la Jimmy Dean)

        • Erica says:

          Thanks for the great idea, we will run it past the site admins!

  17. Carolyn says:

    Have you ever tried them with Canadian Bacon?

    • Echo says:

      No, but they would work great with Canadian Bacon or ham. Thanks for asking!

  18. Crystal says:

    So excited to try this! Starting my meal prep plan tomorrow! How long do you think these stay in the freezer?

    • Echo says:

      They can stay frozen for up to a month. Good luck on your meal prep plan!

  19. Georgie says:

    I’m not a microwave user! Is there any other way of reheating after defrosting? Thanks!

    • Erica says:

      Try wrapping them in foil and baking at 350-degrees for about 20 minutes or until hot 🙂

      • Maddy says:

        We have a similar product at the cafe I work at and we wrap them in baking paper and heat them with the sandwich press for a few minutes (Checking your egg temp before eating especially if heating from frozen) 🙂

  20. Marcella says:

    Lol my name is Marcella not Matcella!

  21. Marcella says:

    Oh, I have been omitting the milk by accident, could that be it?

  22. Lou Bradley says:

    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!!!

    • Echo says:

      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.

Leave a Reply

Your email address will not be published. Required fields are marked *