If you prefer something savoury in the morning, these savoury breakfast meal prep ideas give you plenty of options beyond making eggs on toast every day. There are freezer breakfast burritos, savoury muffins, egg bites, breakfast sandwiches and a few less-traditional options you can prepare ahead and reheat when you need the (and yes, even savoury breakfast recipes WITHOUT eggs are included - shocker!!)
I'm actually much more of a sweet breakfast person, which is probably obvious from the slightly ridiculous number of overnight oats and baked oats recipes on Athlete Lunchbox. Buuuut, Zak loves a good savoury breakfast, so I've had plenty of reason to experiment with savoury options over the years.
Thankfully, I also grew up with my Dad absolutely frothing over curried sausages on toast. Before you tell me that's weird, think about why we've decided certain foods are allowed to be "breakfast foods" in the first place.
13+ savoury breakfast meal preps
1. Bacon spinach tomato egg bites
These bacon and spinach egg bites are basically mini frittatas packed with bacon, spinach, tomato and fluffy baked egg. Making them in a muffin tin gives you individual portions you can grab straight from the fridge, and you can easily change the vegetables or protein depending on what needs using up. They're particularly handy for when you don't want to cook eggs every morning.
2. Chorizo breakfast burritos with scrambled eggs
Smoky chorizo, scrambled eggs, sautéed spinach and BBQ sauce are wrapped together for an easy chorizo egg breakfast burrito that feels much more substantial than a piece of toast grabbed on the way out the door. Prepare several at once and you've got a savoury breakfast ready for busy mornings. They're also easy to customise if you're trying to use up vegetables or cheese already sitting in the fridge.
3. Curried sausages
Okay, curried sausages for breakfast might be the questionable inclusion on this list, but hear me out. My Dad used to eat my Nan's curried sausages on toast for breakfast and we quite often joined him, so they're firmly lodged in my brain as a legitimate savoury breakfast option. Made with sausages, vegetables and curry sauce, they're inexpensive, reheat well and are particularly good spooned over toast the next morning. If you want a bigger batch, try my slow cooker curried sausages
4. Feta spinach muffins
If you want a savoury breakfast without eggs being the main event, these feta spinach savoury muffins are a good place to start. Spinach and salty feta give them flavours reminiscent of spinach and feta pastries, but in an easy muffin you can prep ahead, refrigerate or freeze. They're equally useful for breakfast on the go or as a snack tucked into a work bag or lunchbox.
5. Ham and cheese muffins
These savoury ham and cheese muffins are packed with diced ham, cheese and herbs and taste particularly good lightly warmed before serving. They're portable enough for mornings when breakfast happens somewhere between getting dressed and getting to work, while still being substantial enough to feel like an actual meal. Make a batch ahead and keep some in the freezer so you don't have to eat the whole batch during the same week.
6. Ham and asparagus frittata
Tender asparagus, savoury ham, cheese and Italian seasoning are baked together in this ham asparagus breakfast frittata. Because the oven does most of the work, it's an easy option when you want to prepare several breakfast portions without standing over a frying pan. It's also particularly useful after Christmas or entertaining when leftover baked ham needs somewhere to go.
7. Ham cheese olive pizza scrolls
Homemade pizza dough gets rolled with ham, cheese and olives to make these savoury ham and cheese breakfast scrolls. They're easy to portion, portable and work well when you'd rather have a bread-based breakfast than another egg recipe. Make them ahead for breakfasts or snacks, then grab one when you're heading out the door.
8. Savoury mince (on toast)
Another contribution from my Nan's school of anything can be breakfast: savoury beef mince on toast. Lean beef mince, Worcestershire sauce, tomato paste and vegetables make a comforting mixture that tastes even better once the flavours have had time to sit overnight. Reheat a portion and spoon it over toast for an inexpensive make-ahead breakfast that's a little different from the standard eggs-and-bacon situation.
9. Sheet pan breakfast burritos
These freezer breakfast burritos are designed specifically for making in bulk, using sheet-pan baked eggs, bacon, vegetables and cheese wrapped inside large tortillas. Baking the egg mixture in one tray is much easier than scrambling separate batches, while the assembly method helps prevent the soggy wraps and rubbery eggs that can make frozen burritos disappointing. Make a batch for the freezer and reheat one whenever the morning gets away from you.
10. Sheetpan breakfast sandwiches
Think homemade café breakfast sandwich without handing over $10 before you've properly woken up. These freezer-friendly breakfast sandwiches combine sheet-pan eggs, vegetables, bacon and cheese with English muffins and can be prepared in one large batch. Freeze them individually and you've got a hot savoury breakfast you can reheat straight from frozen.
11. Spinach and feta scrolls
Inspired by spanakopita flavours, these spinach feta breakfast scrolls combine a soft baked dough with spinach and plenty of cheesy feta filling. They're a good option when you want something savoury and satisfying without relying on eggs, and the individual scroll shape makes them easy to portion for the week. Keep them refrigerated for the next few days or stash extras in the freezer.
12. Spinach and feta tortilla quiche
Instead of traditional pastry, this spinach feta tortilla quiche uses a wrap as the crust around a filling of eggs, spinach and feta. The tortilla keeps the whole thing lighter and makes preparation much quicker, while still holding its structure surprisingly well after reheating. It's one of those simple savoury breakfast ideas that works particularly well when you want eggs without having to cook them fresh every morning.
13. Cream cheese smoked salmon bagel
A smoked salmon cream cheese bagel gives you a quick savoury breakfast with fluffy homemade protein bagels, scallion cream cheese, smoked salmon, rocket and capers. Everything-but-the-bagel seasoning adds a little extra flavour without adding another preparation step. Prep the components ahead and assemble when needed for a breakfast that feels a little more café-like without requiring a café detour.
Other breakfast meal prep recipes you'll like
Or, you can have a browse through my easy breakfast meal preps for more delicious eats.
Savoury breakfasts are only one way to make mornings easier. If you're usually on team sweet breakfast like me, there are plenty of overnight oats, baked oats and other breakfast meal prep recipes on Athlete Lunchbox too.
Pick one or two breakfasts from this list to prep rather than trying to fill every morning with something different. Having even a couple of portions ready in the fridge or freezer gives future-you a much better Plan B than paying for breakfast because there was nothing ready at home.
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