How to meal prep breakfast sandwiches
How to meal prep breakfast sandwiches is a easy American recipe that serves 12. 350 calories per serving. Recipe by Kylie Sakaida on YouTube.
Prep: 17 min | Cook: 24 min | Total: 51 min
Cost: $16.99 total, $1.42 per serving
Ingredients
- 12 Eggs (large)
- 1/4 cup Milk (any dairy or plant‑based milk)
- 1/2 teaspoon Salt
- 1/4 teaspoon Black Pepper (freshly ground)
- 1/2 cup Bell Pepper (diced, any color)
- 1 cup Spinach (fresh, roughly chopped)
- 12 Beyond Meat Breakfast Sausage Patties (plant‑based, pre‑cooked)
- 12 English Muffins (split and toasted)
- 2 tablespoons Butter (softened, for toasting muffins)
- 12 slices Cheddar Cheese (or any meltable cheese)
- 1 sheet Parchment Paper (for wrapping sandwiches)
Instructions
Prepare Egg Mixture
In a large mixing bowl, whisk together 12 eggs, 1/4 cup milk, 1/2 tsp salt, and 1/4 tsp black pepper until fully combined.
Time: PT5M
Add Vegetables
Fold in 1/2 cup diced bell pepper and 1 cup chopped fresh spinach into the egg mixture.
Time: PT2M
Bake Egg Squares
Spread the mixture onto a greased sheet pan in an even layer. Bake in a pre‑heated oven at 350°F for about 17 minutes, or until the eggs are set and lightly golden.
Time: PT17M
Temperature: 350°F
Cook Sausage Patties
While the egg is baking, heat a skillet over medium heat and cook the 12 Beyond Meat breakfast sausage patties for 4‑5 minutes per side until browned and heated through.
Time: PT5M
Cut Egg Squares
Remove the baked egg sheet from the oven and let it cool for 2 minutes. Then cut into 12 equal squares or use a round cookie cutter to make circles that fit an English muffin.
Time: PT3M
Toast English Muffins
Split the English muffins, spread a thin layer of butter on each half, and toast them in the oven (or toaster) for 2‑3 minutes until golden.
Time: PT2M
Assemble Sandwiches
On the bottom half of each toasted muffin, layer one egg square, one sausage patty, and one slice of cheese. Top with the muffin lid and wrap each sandwich tightly in parchment paper.
Time: PT5M
Nutrition Facts
- Calories
- 350
- Protein
- 20g
- Carbohydrates
- 30g
- Fat
- 15g
- Fiber
- 2g
Dietary info: High protein, Vegetarian (with plant‑based sausage), Can be made vegan by swapping cheese and butter
Allergens: Eggs, Dairy, Wheat, Soy
Ingredient Substitutions
- Instead of Eggs: Egg whites
- Instead of Milk: Almond milk, Soy milk
- Instead of Bell Pepper: any crunchy vegetable
- Instead of Spinach: Kale, Swiss chard
- Instead of Beyond Meat Breakfast Sausage Patties: regular pork breakfast sausage, vegan sausage
- Instead of English Muffins: bagels, whole‑grain sandwich rolls
- Instead of Butter: margarine, olive oil
- Instead of Cheddar Cheese: vegan cheese slice, Swiss cheese
- Instead of Parchment Paper: plastic wrap, foil
Equipment Needed
- Mixing Bowl
- Whisk
- Sheet Pan
- Oven
- Skillet
- Spatula
- Knife
- Cutting Board
- Measuring Cups and Spoons
Critical Steps — Do Not Skip
- Bake the egg mixture until fully set (no runny spots).
- Cut the baked egg into uniform squares or circles.
- Toast the English muffins just enough to add crunch without drying out the sandwich.
Chef Tips from the Video
- Use a silicone muffin liner on the sheet pan for perfectly shaped egg rounds.
- For extra flavor, sprinkle a pinch of smoked paprika into the egg mixture.
- Wrap each sandwich in parchment then place in a zip‑top bag; this prevents freezer burn.
Troubleshooting
Eggs are watery or not set.
Bake an additional 2‑3 minutes and check the center with a toothpick; ensure the oven is fully pre‑heated.
Sausage patties are dry.
Add a splash of water to the skillet and cover for the last minute of cooking to retain moisture.
English muffins become soggy after wrapping.
Allow muffins to cool completely before wrapping and store in a single layer before sealing.
Storage
Refrigerator: Store wrapped sandwiches in an airtight container for up to 4 days.
Freezer: Place wrapped sandwiches on a freezer‑safe tray, freeze solid, then transfer to a zip‑top bag for up to 1 month.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- Cool the baked egg completely before cutting to prevent crumbling.
- Separate components (egg squares, sausage, muffins) if you plan to freeze for longer storage.
- Reheat frozen sandwiches in a toaster oven at 350°F for 10‑12 minutes or microwave for 60‑90 seconds.
Frequently Asked Questions
What is the cultural significance and history of breakfast sandwiches in American cuisine?
Breakfast sandwiches became popular in the United States during the mid‑20th century as a convenient, handheld meal for commuters. They combine classic breakfast staples—eggs, meat, cheese, and bread—into a portable format that fits modern, fast‑paced lifestyles.
What are traditional regional variations of breakfast sandwiches in the United States?
Regional twists include the Southern biscuit sandwich with sausage gravy, the New York bagel with lox and cream cheese, and the West Coast avocado‑egg sandwich on sourdough. Each variation reflects local ingredients and taste preferences.
How is a classic American breakfast sandwich traditionally served?
Traditionally it is served hot, with the egg cooked to the diner's preference, a slice of cheese melted over the meat, and the bread lightly toasted. It is often accompanied by coffee or orange juice.
What occasions or celebrations is the breakfast sandwich associated with in American culture?
Breakfast sandwiches are a staple for everyday weekday mornings, but they also appear at brunch gatherings, sports tailgate parties, and holiday breakfasts as a quick, crowd‑pleasing option.
What makes this meal‑prep breakfast sandwich special in the context of American breakfast cuisine?
Kylie Sakaida’s version adds a baked egg “frittata” layer, which provides a uniform, protein‑dense base that stores well. Using Beyond Meat sausage makes it a higher‑protein, vegetarian‑friendly option while still delivering the classic savory flavor.
What are the most common mistakes to avoid when making meal‑prep breakfast sandwiches?
Common errors include under‑baking the egg sheet (resulting in a soggy sandwich), over‑toasting the English muffins (causing them to become hard), and not allowing the egg to cool before cutting, which leads to crumbling.
Why does this recipe use a baked egg sheet instead of scrambling each egg individually?
Baking the eggs creates a uniform, sliceable layer that speeds up assembly and ensures consistent texture across all sandwiches, which is ideal for meal‑prepping and storage.
Can I make these breakfast sandwiches ahead of time and how should I store them?
Yes, assemble and wrap the sandwiches in parchment paper, then store them in an airtight container in the refrigerator for up to four days or freeze for up to one month. Reheat in a toaster oven or microwave before eating.
What texture and appearance should I look for when the baked egg layer is done?
The egg should be firm to the touch, lightly golden on top, and no longer runny in the center. It should slice cleanly into squares or circles without sticking to the pan.
How do I know when the Beyond Meat breakfast sausage patties are fully heated?
The patties should be browned on both sides and reach an internal temperature of 165°F. They will feel hot to the touch and the edges will be slightly crisp.
What does the YouTube channel Kylie Sakaida specialize in?
The YouTube channel Kylie Sakaida focuses on realistic nutrition tips, meal‑prepping strategies, and balanced recipes that fit a busy lifestyle while emphasizing healthful, evidence‑based choices.
How does the YouTube channel Kylie Sakaida's approach to breakfast meal‑prepping differ from other cooking channels?
Kylie Sakaida emphasizes quick, nutrient‑dense meals that can be prepared in a single session, often incorporating plant‑based proteins and practical storage tips, whereas many other channels focus on gourmet or time‑intensive recipes.
Last updated: August 28, 2026
