High Protein Breakfast Sandwiches
I started making this high protein breakfast sandwich recipe when I got sick of pretending a granola bar counted as breakfast or paying $8 for a sad one at the drive-through. These are everything a fast food breakfast sandwich promises to be, but actually deliver. They’re warm, cheesy, stuffed with real protein, and waiting in your freezer every single morning for an easy breakfast!
Each sandwich comes in at 31 grams of protein thanks to a combination of baked cottage cheese eggs, sausage, bacon, and Muenster cheese. They take about 20 minutes to prep, reheat from frozen in under two minutes, and honestly taste better than anything you’d grab on the way out the door.
Crispy edges, melty middle, no soggy bottom. Just wrap ‘em in parchment, and you’ve got grab-and-go breakfast covered for the whole week. It’s perfect for busy mornings!
Love healthy breakfast sandwiches? Stock your freezer with my made from scratch breakfast sandwiches and sheet pan sourdough breakfast sandwiches, too!
Ingredients You’ll Need
- English muffins: the base of the sandwiches. I use plain English muffins, but sourdough English muffins or whole wheat English muffins are also great. Buy store-bought muffins to keep things easy, or make your own if you’re feeling ambitious.
- Meat: I typically use either turkey sausage patties or cooked bacon, but you can never go wrong with adding both if you’re extra hungry or really working on your protein goals. If using bacon, keep the breakfast train rolling with cheesy bacon egg muffins, too.
- Whole eggs and cottage cheese: combined and baked, these create fluffy, protein-rich egg rings that sit perfectly on the sandwiches. Full-fat cottage cheese will have the richest flavor and create the fluffiest texture, but any percentage will work.
- Cheese: optional, but everything tastes better with cheese! Muenster is my favorite, but any type of cheese tastes great.
Possible Variations
- No cottage cheese? Use Greek yogurt, ricotta cheese, or increase the eggs for a similar protein-packed filling.
- Dairy-free? Swap the cottage cheese and shredded cheese for dairy-free alternatives, or use extra egg whites for a naturally dairy-free option.
- Swap the protein. Try pork sausage, chicken sausage, diced ham, shredded chicken, or keep them vegetarian with sautéed mushrooms, spinach, and peppers.
- No English muffins? Use bagels, sandwich thins, bread slices, hamburger buns, biscuits, or croissants.
- Boost the veggies: Add chopped spinach, bell peppers, onions, kale, broccoli, or zucchini to the egg mixture to sneak in extra nutrients, fiber, and flavor.
- Love spice? Stir hot sauce, diced jalapeños, crushed red pepper flakes, or pepper jack cheese into the egg mixture.
- Want more flavor? Add Everything But the Bagel Seasoning or your favorite spice blend to the egg mixture
- Try different cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, provolone, feta, or gouda all work well in these high-protein breakfast sandwiches.
- Add extra protein: Mix in extra egg whites, use high-protein English muffins, or add a second slice of meat to each sandwich.
- Southwest-style: Add black beans, pepper jack cheese, green chiles, and salsa for a Tex-Mex-inspired breakfast sandwich.
- Mediterranean twist: Use feta cheese, spinach, roasted red peppers, and a sprinkle of oregano for a Mediterranean-inspired variation. Add sliced avocado after heating, too!
Recipe Variations
- Variation 1:
- Variation 2:
How to Make This High Protein Breakfast Sandwich Recipe
Before you begin, make sure to preheat your oven to 350°F and grease a baking pan with cooking spray to prevent sticking.
Step 1: Whisk the wet ingredients in a bowl, seasoning with salt and pepper to taste. Pour the egg mixture into the prepared pan, and bake just until the eggs are set.
Step 2: Let the baked eggs cool slightly. Then, use a biscuit cutter (or a cup) to cut the eggs into circles. Save any scraps to give to your kids or use in a breakfast burrito!
Step 3: Cook or reheat the sausage patties and bacon to your desired doneness.
Step 4: Place the bottom half of each English muffin on a clean work surface. Layer them with egg, sausage and/or bacon, and a slice of cheese. Then, add each English muffin top, and allow the sandwiches to cool completely. Don’t skip this, or they’re likely to be soggy!
Step 5: Wrap each healthy breakfast sandwich tightly with parchment paper, and transfer them to a freezer-safe bag or container to store. Future you will thank you!
Tips for the Best High Protein Breakfast Sandwich
- Bake the eggs in a pan, not in muffin tins. You’ll get more even slices and better texture. Just pour, bake, and cut into circles or squares to fit your English muffins.
- Don’t overbake the eggs. The eggs should look just set in the center. Overbaking can make them rubbery, especially after reheating.
- Let everything cool before assembling. This helps prevent soggy sandwiches and gives you a solid, crisp reheat later, especially when preparing breakfast sandwiches.
- Double the batch. These sandwiches go quick! I always regret not making more.
My Favorite Ways to Serve
With all that protein, these meal prep breakfast sandwiches are hearty enough to enjoy on their own, and they’ll keep you full until lunch. However, they’re also great with fresh fruit or blueberry muffin overnight oats. Don’t forget the coffee, too!
How to Store, Freeze, and Reheat
For meal prep, high-protein breakfast sandwiches keep you fueled all week long. Here’s how to keep them fresh:
- Fridge: Store high protein breakfast sandwiches for up to 5 days, wrapped in parchment paper or plastic wrap in an airtight container. Wrap in a damp paper towel and reheat in the microwave for 35-50 seconds. Or, toast the English muffin sandwiches in the oven, toaster oven, or air fryer at 350°F for 10-12 minutes.
- Freezer: For freezer breakfast sandwiches, wrap leftovers with parchment paper or aluminum foil + a freezer-safe bag or container, and freeze them for up to 3 months. Reheat in the microwave for 1½-2 minutes, flipping halfway, or bake at 350°F for 20 minutes, wrapped in foil. No need to thaw first!
More Make-Ahead Breakfast Recipes:
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High Protein Breakfast Sandwiches
Ingredients
- 6 English muffins toasted
- 8 slices bacon
- 6 breakfast sausage patties cooked
- 8 large eggs
- ½ cup cottage cheese
- 2 tbsp butter or olive oil for cooking
- 6 slices cheese optional, I used muenster
- Salt and pepper to taste
Instructions
Enable step-by-step mode- Preheat the oven to 350F and prep a 9×13 pan
- In a large bowl, whisk the eggs, cottage cheese, salt, and pepper until well combined
- Pour into your pan and bake for 15-17 minutes or until set
- Using a biscuit cutter, cut the eggs into circles (save the excess for a breakfast burrito or something else)
- Cook or reheat the sausage patties and bacon if needed
- Lay the bottom half of each English muffin on a clean work surface and layer with egg, sausage and/or bacon, cheese and then add the top half of the english muffin
- Allow the sandwiches cool completely to prevent sogginess.
- Wrap each sandwich tightly in parchment paper and place in a freezer-safe bag or container
