These freezer-friendly breakfast sandwiches are a sheet-pan breakfast made with eggs, vegetables, bacon, cheese and English muffins. They're easy to make ahead, ideal for meal prep, and perfect for freezing because you can reheat them straight from frozen on busy mornings - especially when you just don't want to spend $10 on an overpriced one from a café.
If you've ever frozen egg-based breakfasts and thought "why does this taste… weird?" - you're not imagining it. Eggs can change texture in the freezer, especially when made with milk or cream. After a lot of testing (and a few disappointing reheats), I found that using water instead of milk creates baked eggs that freeze and reheat far better.
Milk makes eggs creamier when eaten fresh, but the added fat can split after freezing. Water keeps the eggs lighter, more stable, and much closer to "freshly cooked" once reheated - which is what you want out of a freezer-friendly meal prep when you can't make it fresh.
TL;DR
- Prep time:10 minutes Cook time: 30 minutes (plus resting).
- Meal prep: Balanced with protein from the eggs and bacon, carbs from the muffins and lots of colour from the added veg.
- Fridge storage: 3-4 days.
- Freezer storage: 3 months (wrapped tightly in baking / parchment paper).
- Reheating: Microwave, sandwich press, oven or air fryer.
- Customise: Swap vegetables, cheese, or protein to suit your taste and add your favourite sauce!!
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Why you'll love this recipe
Freezer-friendly. Using water instead of milk helps the baked eggs freeze and reheat without that odd texture - making them ideal to store alongside baked oats recipes for balanced breakfasts.
Savoury breakfast. If sweet breakfasts aren't your thing, these savoury breakfast sandwiches are packed with vegetables, protein and flavour. If you love this style, try my chorizo egg burrito next.
Grab and go. You can literally grab one from the fridge or freezer and be out the door - just like my other breakfast meal preps such as bacon spinach egg bites.
Ingredients
Water. Helps eggs stay stable after freezing compared to milk, which can split and affect texture.
If you're planning on having these fresh, you can replace the water with milk or cream.
Short cut bacon. Adds savoury flavour without too much grease; can be swapped if preferred.
Frozen spinach. Frozen options are already sauteed so they won't be hard to mix in. You'll want to defrost it slightly to be able to combine it into the mixture.
If using fresh spinach, wilt it on the pan first and then add it in.
Cheese. This helps bind the egg mixture and adds in just enough fat so that it's still creamy (even with the added water). I recommend a cheese that melts well: think mozzarella, pizza mix etc.
Flavourings. I use some chives, chilli flakes and salt and pepper to taste. You can adjust to your preferences: herbs like oregano and Italian herbs will go well.
English muffins. This is what I use either side of the sheet-pan eggs. They freeze really well and don't become tough or soggy.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
Vegetarian option. Swap the bacon out for mushrooms, capsicum or extra spinach (or just add these in anyway).
Protein swap. You could swap out the bacon for ham (or even leftover baked ham, turkey, leftover sausage or even some leftover shredded chicken for something a little different.
How to make Sheet Pan Breakfast Sandwiches
Step 1: Preheat oven to 160°C / 320°F and line a large baking tray with baking paper or aluminium.
You want it to be tight without any gaps to prevent the egg mixture from spilling
Step 2: Whisk eggs, water, salt, pepper and chilli flakes in a large bowl.
Step 3: Stir through bacon, zucchini, onion, spinach, tomato, cheese and chives.
Step 4: Pour mixture into the lined tray and spread evenly.
Step 5: Bake for 25-30 minutes until just set in the centre. Cool completely (I recommend at least 30 minutes), then slice into portions sized to fit English muffins. Assemble sandwiches and wrap for storage.
Lauren's Top Tips
Let the eggs cool fully. This prevents steam from making the muffins soggy.
Wrap individually. This keeps flavours fresh and makes grab-and-go easier.
Recommended Equipment
You'll want a baking tray that has at least an inch lip around the whole thing - this will stop the egg from spilling. You could also use a casserole. Depending on the size of your tray will depend on the size of your egg filling.
I used a 39 cm x 27 cm x 3 cm and this makes me 8-9 serves.
Meal prep and leftovers
These freezer-friendly breakfast sandwiches are a great meal prep option because they're balanced with protein from eggs and bacon, carbs from English muffins, and vegetables mixed through the eggs.
Storing and freezing
If storing in the fridge, you don't have to wrap them but I do recommend adding to an airtight container. They can be stored for 3-4 days, but you may lose a little bit of texture.
If freezing, wrap tightly in baking or parchment paper then place in a freezer-safe container or bag. This makes them easy to reheat in a sandwich press straight from frozen. They'll last in the freezer for 3-6 months.
Can you reheat a breakfast sandwich?
Reheat from the fridge in the microwave for 60-90 seconds. For better texture, wrap in baking paper and heat in a sandwich press or oven until warmed through.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Using water instead of milk helps baked eggs keep a better texture once frozen and reheated. Milk (and cream) add fat, which makes eggs creamier when eaten fresh but can separate after freezing, leading to rubbery or watery eggs. Water keeps the egg structure more stable, so these freezer-friendly breakfast sandwiches reheat closer to freshly cooked eggs - especially when using the microwave or sandwich press.
Breakfast sandwiches don't go soggy in the freezer if they're cooled completely and wrapped properly before freezing. Excess moisture usually comes from warm eggs creating steam or watery vegetables releasing liquid after freezing. Letting the egg slab cool fully, draining vegetables well, and wrapping each sandwich in baking or parchment paper helps prevent sogginess and keeps the English muffins from becoming mushy.
For best results, reheat a frozen breakfast sandwich wrapped in baking paper in a sandwich press or microwave. The paper traps just enough steam to warm the eggs through without drying them out, while keeping the muffin from becoming tough.
Other savoury breakfast options
Or, you can have a browse through my savoury breakfast meal preps for more delicious eats.
Recipe
Sheet Pan Breakfast Sandwiches (Freezer Friendly)
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Equipment
- Sheet pan, with at least a 1 inch lip
Ingredients
- 12 eggs
- 1 cup water, see note 1
- 6 pieces short cut bacon
- ½ zucchini, shredded
- ½ red onion, diced
- ¼ cup frozen spinach, see note 2
- 1 tomato, diced
- ¼ cup grated cheese
- 2 tablespoon chives, fresh recommended, subs note 3
- 1 teaspoon chilli flakes, optional, adjust to taste, subs note 3
- Salt and pepper, to taste
- 8 English muffins
- ¼ cup BBQ sauce, or sauce of choice
Instructions
Preparing
- Preheat oven to 160°C / 320°F and line a large baking tray with baking paper or aluminium. You want it to be tight without any gaps to prevent the egg mixture from spilling.
- If using ¼ cup frozen spinach, reheat in the microwave for 1 minute until it can be broken apart. Remove excess liquid.
- Dice: 6 pieces short cut bacon, ½ red onion, 1 tomato, 2 tbsp chives
- Grate: ½ zucchini and squeeze out excess moisture
- Whisk 12 eggs, 1 cup water, Salt and pepper and 1 tsp chilli flakes in a large bowl.
- Stir through bacon, zucchini, onion, spinach, tomato, ¼ cup grated cheese and chives.
- Pour mixture into the lined tray and spread evenly.
Cooking
- Bake for 25-30 minutes until just set in the centre.
- Cool completely (I recommend at least 30 minutes), then slice into portions sized to fit 8 English muffins with ¼ cup BBQ sauce.
- Assemble sandwiches and wrap for storage.
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