Meal Prep Breakfast Sandwiches

This post is putting my secret love of processed American cheese and my not-secret love of my husband on display. I’m not going to use up all my space defending American cheese, I’m just going to give you one word and we can move on: MELTY. Are you with me?

In the mornings, my supply of energy and motivation in the kitchen is pretty limited but it’s still important to show Joey some TLC with a decent breakfast. Meal Prep Breakfast Sandwiches are my love language…? Yeah, I think that’s what I’m saying.

Less than an hour’s worth of work toasting English muffins and frying eggs earns you a week’s worth of warm, cheesy breakfasts. And, puts a smile on husbo’s face. It’s a win-win guys.

These sandwiches are pretty simple: English muffin, fried egg, a splash of hot sauce, Canadian bacon, and American cheese. But, feel free to use whatever breakfast things you like: sausage, bacon, a little spinach, whatever makes you happy. This recipe makes 9 sandwiches because the pack of english muffins I got a Costco came with 9. Any quantity will work.

Once you’ve made and assembled your sammies, let them cool completely, wrap them individually in plastic wrap, then freeze in a freezer-safe food storage bag. In the morning, unwrap a sandwich, microwave it for 1 minute and you’re good to go. Hot and hearty, and a great way to start your day!

How to Make Meal Prep Breakfast Sandwiches in Pictures

Toasted English muffins on a sheet pan, eggs in a carton, Canadian bacon, and slices of American cheese laid out to make breakfast sandwiches
Get your ingredients ready and toast your English muffins in the oven: 10-15 minutes, flipping halfway through. I got this Canadian bacon at Costco. And you can find American cheese at any grocery store, gas station… bowling alley… library… literally anywhere.
Canadian bacon browning in a skillet
Brown the Canadian bacon. Maybe you could skip this step, but you are supposed to cook it before eating and I’m not sure the minute in the microwave is enough.
Whole eggs being poured into a skillet to fry
Melt butter in a skillet and fry the eggs. (Do this in 2 batches and I usually crack them all into a bowl first and pour them out one by one.) BTW, is there anything more personal than egg cookery? I fry mine for a minute or two per side, and I poke the yolk so it spreads out nicely.
Fried eggs with hot sauce and Canadian bacon in a skillet, being topped with American cheese
Splash some hot sauce on those eggs, pop on the Canadian bacon, and top with cheese. At this point, I usually turn the heat to low and put a lid on the skillet to melt the cheese quickly.
Breakfast sandwiches wrapped in plastic wrap next to a pan of some that still need wrapping
Slide the cheesy, hammy eggs onto the toasted English muffins and let them cool completely before wrapping them in plastic wrap.
Meal Prep Breakfast Sandwiches wrapped in plastic wrap and stored in a freezer ziplock bag.
Ta-da!! Ready for the freezer. To reheat them, just put one sandwich straight from the freezer into the microwave for 1 minute.

Meal Prep Breakfast Sandwiches

Meal prep breakfast sandwiches on a bacon sheet without the top of the English muffin on yet

Less than an hour’s worth of prep, toasting English muffins and frying eggs earns you a week’s worth of warm, cheesy breakfasts.

  • Author: Megan
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes plus cooling time
  • Yield: 9 sandwiches 1x
  • Category: Breakfast
  • Method: Meal prep
  • Cuisine: American


  • 9 English muffins
  • 9 slices of Canadian bacon
  • 2 TBS butter
  • 9 eggs
  • salt and pepper
  • hot sauce
  • 9 slices of American cheese


  1. Split the English muffins and toast them in a 350 degree oven for 12-15 minutes, flipping them over halfway through.
  2. Meanwhile, brown the Canadian bacon in a non-stick skillet over medium high heat. Remove to a plate and wipe out the skillet with damp paper towels.
  3. Lower the heat to medium and melt 1 TBS of butter in the skillet. Pour half the eggs into the skillet (I like to crack them in a bowl first and pour them out one by one). Break the yolks if you like, season with salt and pepper and let cook for a couple minutes before flipping. Season the second side with salt and pepper and a few dashes of hot sauce. Top each egg with a slice of Canadian bacon and a slice of cheese, turn the heat to low, cover the skillet and let the cheese melt. Use a spatula to transfer the eggs to the toasted english muffins. Repeat with the remaining butter, eggs, etc.
  4. Let sandwiches cool completely. Then, wrap them individually in plastic wrap and freeze them in a freezer-safe food storage bag. To reheat, unwrap and microwave one sandwich straight from the freezer for 1 minute.

Meatball Banh Mi

This Meatball Banh Mi is a FIYACRACKER 💥 I mean, pickled carrots and onions, cilantro and mint, jalapenos and cucumber? Juicy meatballs, soft bread, creamy sriracha mayo, and salty peanuts? Come on, now… Gimme 30 minutes of your time and make this sandwich so we can be Bahn Mi Besties.

meatball banh mi math

When I made this the other night, I had everything except for, ahh, the main ingredient… pork. But, I did have hot Italian sausage. And I had mushrooms. So here’s my banh mi math:

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Spicy Cauliflower Sandwich

OK. I understand your hesitation. It’s a vegetable sandwich. There’s no crispy bacon or roasted turkey. No honey baked ham or grilled chicken. But, here’s what this sandwich does offer: Spicy sriracha mayo. Smoky , salty, roasted cauliflower. Melty provolone. Clover sprouts for veggie-crisp texture. And (store bought) crispy fried onions. All between two slices of toasted whole wheat bread. When I say this sandwich makes dreams come true, I mean it is so satisfying, it makes those way-back corners of your mouth water and you can’t stop, won’t stop with the combo of sriracha mayo and cumin/chili roasted cauliflower. And sorry, the texture of charred-on-the-outside, soft-on-the-inside cauliflower on top of whole wheat toast is, like, on another level. I had no idea. Until now. And now I’m here, to share it with you.

roasted cauliflower sandwich with melted provolone, sprouts, crispy onions and sriracha mayo on whole wheat toast
Continue reading “Spicy Cauliflower Sandwich”