Light Freezer Breakfast Sandwiches

4.95 from 17 votes

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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.

Light Freezer Breakfast Sandwich with a side of strawberries and grapes on a white plate.

Light Freezer Breakfast Sandwiches

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!

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. 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 Make Ahead Breakfast Ideas

Check our more breakfast ideas on our 35+ BREAKFAST IDEAS post. You will find lots of ideas for make ahead breakfasts, busy day breakfasts, and breakfast ideas for when you have company to impress. Some of my favorites include Instant Pot Hard Boiled Eggs, Make Ahead Breakfast Parfaits and Crockpot Breakfast Casserole.

How to make Light Freezer Breakfast Sandwiches

Light Freezer Breakfast Sandwich with a side of strawberries and grapes on a white plate.

Light Freezer Breakfast Sandwiches

4.95 from 17 votes
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.
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Breakfast
Cuisine American
Servings 24


Makes 24 Sandwiches for freezing!

  • 24 Fiber One English Muffins I found these at Costco
  • 2 16 oz 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.
  • 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 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.
  • 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.


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. 4 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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