Meal Prep Breakfast Sandwiches

Ingredients

• 12 Large Eggs (room temperature)
• 1 cup Cottage Cheese (full‑fat for creaminess)
• 1/2 cup Heavy Cream (adds richness)
• 1 tsp Salt
• 1/2 tsp Black Pepper (freshly ground)
• 1 cup Bell Pepper (diced, any color)
• 1 cup Fresh Spinach (roughly chopped)
• 1 cup Shredded Cheddar Cheese (divided, 1/2 cup for pan, 1/2 cup for sandwich)
• 6 English Muffins (split and toasted)
• 6 Breakfast Sausage Links (cooked and sliced lengthwise)
• 6 sheets Aluminum Foil (for wrapping each sandwich)
• 1 spray Nonstick Cooking Spray (to line sheet pan)
• 1 sheet Parchment Paper (fits 13×18‑inch sheet pan)

Instructions

1. Preheat Oven & Prepare Pan

   Preheat the oven to 375°F (190°C). Line a 13×18‑inch sheet pan with parchment paper and lightly spray with nonstick cooking spray.

   Time: PT5M

   Temperature: 375°F

2. Blend Egg Mixture

   In a blender, combine the 12 large eggs, 1 cup cottage cheese, 1/2 cup heavy cream, 1 tsp salt, and 1/2 tsp black pepper. Blend on medium speed until smooth and slightly frothy, about 30 seconds.

   Time: PT3M

3. Add Veggies & Cheese

   Spread the blended mixture evenly over the prepared pan. Sprinkle the diced bell pepper, chopped spinach, and 1/2 cup shredded cheddar cheese over the top.

   Time: PT4M

4. Bake Sheet‑Pan Eggs

   Place the pan in the preheated oven and bake until the eggs are set and the top is lightly golden, about 15–18 minutes.

   Time: PT18M

   Temperature: 375°F

5. Cut Egg Rounds

   Allow the baked egg sheet to cool for 2 minutes, then use a 3‑inch round biscuit cutter to cut out circles. Set aside the circles; reserve any scraps for later use.

   Time: PT3M

6. Assemble Sandwiches

   Toast the English muffins. On each bottom half, place a cooked sausage link (sliced lengthwise), a slice of cheddar cheese, and one egg circle. Top with the muffin lid.

   Time: PT5M

7. Wrap & Freeze

   Wrap each sandwich tightly in a sheet of aluminum foil. Place all wrapped sandwiches in a freezer‑safe bag or container and freeze for up to 2 months.

   Time: PT3M

Nutrition Facts

Calories

350

Protein

20g

Carbohydrates

30g

Fat

18g

Fiber

2g

Ingredient Substitutions

• Instead of Large Eggs: Egg whites (use 1 1/2 cups)
• Instead of Cottage Cheese: Greek yogurt, ricotta cheese
• Instead of Heavy Cream: half‑and‑half, whole milk
• Instead of Salt: sea salt
• Instead of Black Pepper: white pepper
• Instead of Bell Pepper: poblano, red onion
• Instead of Fresh Spinach: kale, Swiss chard
• Instead of Shredded Cheddar Cheese: Monterey Jack, Colby
• Instead of English Muffins: bagels, ciabatta rolls
• Instead of Breakfast Sausage Links: turkey sausage, plant‑based sausage
• Instead of Aluminum Foil: freezer‑safe zip‑top bags
• Instead of Nonstick Cooking Spray: oil brush, butter
• Instead of Parchment Paper: silicone baking mat

Equipment Needed

• Blender
• Large Mixing Bowl
• Sheet Pan (13×18 inch)
• Parchment Paper
• Nonstick Cooking Spray
• Round Biscuit Cutter (3‑inch)
• Oven
• Aluminum Foil
• Knife
• Cutting Board

Critical Steps — Do Not Skip

• Preheat oven and line pan with parchment to avoid sticking.
• Blend egg, cottage cheese, and cream until smooth; over‑blending can make the mixture watery.
• Bake until eggs are fully set; under‑cooking leaves a soggy texture.
• Cut circles with a clean cutter to keep edges neat.
• Wrap each sandwich tightly in foil before freezing to prevent freezer burn.

Chef Tips from the Video

• For extra fluffiness, separate the eggs and beat the whites to soft peaks before folding into the yolk‑cottage cheese mixture.
• Add a pinch of smoked paprika to the egg blend for a subtle smoky flavor.
• Use a kitchen torch to lightly brown the cheese topping for a gourmet look.

Troubleshooting

Storage

Refrigerator: Can be kept, unwrapped, for up to 3 days; reheat before serving.

Freezer: Wrap tightly in foil and freeze for up to 2 months.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare a double batch and freeze; the sandwiches reheat well in a toaster oven.
• If you prefer a softer muffin, wrap the sandwich in a damp paper towel before microwaving.

Frequently Asked Questions