Breakfast & lunch freezer prep for my kids as a sahm this summer

Ingredients

• 4 pieces English Muffins (split in half)
• 8 large Eggs (room temperature)
• 8 oz Shredded Cheddar Cheese (divided for muffins and rolls)
• 8 slices Deli Ham Slices (thinly sliced)
• 4 pieces Hawaiian Rolls (split horizontally)
• 4 slices Cheddar Cheese Slices (same cheese as shredded, for rolls)
• 8 slices White Sandwich Bread (soft, square slices)
• 4 tbsp Peanut Butter (smooth or crunchy)
• 4 tbsp Fruit Jelly (any flavor you like)
• 2 cups Cooked Oatmeal (leftover, cooled)
• 2 tbsp Chia Seeds (raw)
• 2 tbsp Flax Seeds (ground)
• 2 cups Almond Milk (unsweetened)
• 1 cup Frozen Blueberries (unsweetened)

Instructions

1. Gather Ingredients & Equipment

   Lay out all ingredients, measuring spoons, knife, cutting board, muffin tin, baking sheet, sandwich press, freezer bags, and storage containers.

   Time: PT5M

2. Prep English Muffins

   Split the English muffins in half and set aside. If you like a lightly toasted base, toast the halves for 1‑2 minutes.

   Time: PT5M

3. Cook Eggs in Muffin Tin

   Preheat the oven to 350°F. Lightly grease the muffin tin, crack one egg into each cup, and bake until the whites are set and yolks are just firm, about 12 minutes.

   Time: PT12M

   Temperature: 350°F

4. Assemble Egg McMuffins

   On the bottom half of each English muffin place a slice of cheddar cheese, a slice of ham, then a baked egg. Top with the muffin’s upper half.

   Time: PT5M

5. Freeze Egg McMuffins

   Wrap each assembled McMuffin in a small piece of parchment paper, place two per freezer bag, label, and lay flat in the freezer.

   Time: PT3M

6. Make Ham & Cheese Hawaiian Roll Sandwiches

   Split each Hawaiian roll horizontally, layer a slice of ham and a slice of cheddar cheese on the bottom half, then close the roll.

   Time: PT5M

7. Freeze Hawaiian Roll Sandwiches

   Wrap each sandwich in parchment paper, place two per freezer bag, label, and freeze flat.

   Time: PT2M

8. Prepare DIY Uncrustables

   Spread peanut butter on both sides of one slice of bread, spread jelly on the opposite slice, place the two slices together, and press in the sandwich press for 1‑2 minutes until sealed and lightly toasted.

   Time: PT5M

9. Freeze Uncrustables

   Allow the pressed sandwiches to cool for a minute, then wrap each in parchment and place in freezer bags. Freeze flat.

   Time: PT2M

10. Portion Oatmeal Breakfast Bowls

    Divide the cooked oatmeal into four storage containers. Top each with ½ tbsp chia seeds, ½ tbsp ground flax, a handful of frozen blueberries, and pour ½ cup almond milk over the top.

    Time: PT5M

11. Store Oatmeal Bowls

    Place the oatmeal containers in the refrigerator. They are ready to eat cold or can be warmed in the microwave.

    Time: PT1M

12. Clean Up

    Wash all used utensils, bowls, and the sandwich press. Wipe down countertops and store equipment.

    Time: PT15M

Nutrition Facts

Calories

250

Protein

12g

Carbohydrates

20g

Fat

12g

Fiber

2g

Ingredient Substitutions

• Instead of English Muffins: Whole grain English muffins, Bagels (halved)
• Instead of Eggs: Egg substitute, Tofu scramble
• Instead of Shredded Cheddar Cheese: Mozzarella, American cheese
• Instead of Deli Ham Slices: Turkey, Chicken
• Instead of Hawaiian Rolls: Kaiser rolls, Soft dinner rolls
• Instead of Cheddar Cheese Slices: Swiss, Provolone
• Instead of White Sandwich Bread: Whole wheat bread, Gluten‑free bread
• Instead of Peanut Butter: Almond butter, Sunflower seed butter
• Instead of Fruit Jelly: Fruit preserves, Nut butter jam
• Instead of Cooked Oatmeal: Instant oatmeal, Cooked quinoa
• Instead of Chia Seeds: Hemp seeds, Ground flax
• Instead of Flax Seeds: Chia seeds, Sesame seeds
• Instead of Almond Milk: Cow milk, Soy milk
• Instead of Frozen Blueberries: Fresh blueberries (add fresh), Frozen mixed berries

Equipment Needed

• Oven
• Muffin Tin
• Baking Sheet
• Knife
• Cutting Board
• Sandwich Press
• Freezer Bags
• Food Storage Containers
• Measuring Spoons
• Spatula or Spoon
• Toaster (optional)

Critical Steps — Do Not Skip

• Cooking eggs in the muffin tin until fully set (Step 3).
• Pressing the Uncrustables firmly in the sandwich press (Step 8).
• Wrapping and freezing each sandwich flat to prevent sticking (Steps 5, 7, 9).
• Storing oatmeal bowls in the refrigerator, not the freezer (Step 11).

Chef Tips from the Video

• Use parchment paper when wrapping sandwiches; it prevents freezer burn and makes reheating easier.
• Grate the cheddar cheese instead of slicing for a quicker melt on the Egg McMuffins.
• Toast the Hawaiian rolls lightly before assembling for extra crunch.

Troubleshooting

Storage

Refrigerator: Oatmeal bowls: up to 4 days. Any leftovers that have been thawed should be eaten within 24 hours.

Freezer: Egg McMuffins, Hawaiian roll sandwiches, and Uncrustables: up to 3 months. Keep in airtight freezer bags.

Room temperature: Do not store any of these items at room temperature for more than 2 hours.

Make-Ahead Tips

• Label each freezer bag with the date and type of sandwich for easy identification.
• Reheat frozen Egg McMuffins in the microwave for 60‑90 seconds or in a toaster oven for 3‑4 minutes.
• Uncrustables can be eaten straight from the freezer for a cool snack or warmed briefly for a softer texture.

Frequently Asked Questions