BESTSELLING The Feel-Good Meal Plan Cookbook 
Meal Prep Breakfast Sandwiches with Turkey Sausage
This prep ahead breakfast sandwich recipe is SO DANG GOOD! I just couldn’t gatekeep it, so here it is, straight from the pages of my cookbook, The Feel-Good Meal Plan. In just 30 minutes you’ll have breakfast ready to go for the week (and then some—this recipe makes 12 english muffin sandwiches). Made with simple ingredients like protein-packed eggs and turkey sausage, and iron-rich spinach for a pop of color and antioxidants, it’s a family-friendly meal that is sure to bring some ease to busy mornings! Share with the fam, or pop the extras in the freezer to have on hand when you need them most!
My love for prep ahead breakfasts all started with my famous Meal Prep Breakfast Burritos and it has only grown from there to include my delicious Sheet Pan French Toast, overnight oats, egg bites, and now breakfast sandwiches.
Yep, I’ve blended my love of meal prep with breakfast sandys because why would you make them individually when you can whip up a dozen in the same amount of time? Some for now, and a stash in the freezer for a just as quick, but way-more-delicious-than- drive-through breakfast whenever the urge strikes.
These freezer-friendly sausage and egger sandwiches are the perfect balance of convenience and nutrition. Whether you’re prepping for the week ahead or stocking your freezer for busy mornings, this recipe ensures you’ll have a satisfying, nutrition-packed brekky ready in minutes.
What You Need To Whip Up These Delicious Breakfast Sandwiches
Turkey sausage: Turkey sausage is a leaner sausage with a ton of protein and flavor. I like to remove it from the casing and crumble it, but you could also slice or dice it up for a similar effect.
Eggs: In my opinion, you can’t have a breakfast sandwich without eggs. In this recipe, I used the full egg, yolk included. I love how you get protein from the egg white – helping with muscle growth and repair, while also keeping you full longer; plus all the vitamins and minerals from the egg yolk like choline, vitamin D, and B vitamins!
Milk: Whisk the milk in with the eggs to create a fluffy and moist base.
Spinach: As a dietitian, I’m a sucker for sneaking in some extra greens wherever I can. Besides the gorge colour, spinach is also rich in iron and vitamin K (without overpowering the flavor).
Cheese: Save time by using pre-sliced cheese. I love this recipe with cheddar but you can use whatever cheese you like (swiss or monterey jack would be delish!). The cheese will melt when added to the hot egg, or when reheating the sandwich, adding some creaminess and satiating fats to the dish.
English Muffins: Call me a traditionalist but I think a sausage breakfast sandwich is best on an english muffin. I often use whole wheat for some extra fiber, but enjoy these on sourdough or regular ol’ white english muffins sometimes too. That said, you can also make these with bagels or sliced bread.
Mayo or butter: Choose your own adventure for an added creaminess to the sandwiches.
Avocado & tomato: I love toasting the breakfast sandwich and then adding in some sliced tomato and avocado right before serving. Not only do they add freshness to the sandwich, they also give a boost of Vitamin C and nourishing fats that leave you feeling more full and satisfied after eating.
How to Make ‘Em
In a large frying pan, heat the oil over medium-high heat. Add the turkey sausage and cook, without stirring, until the first side is golden brown, 3 to 4 minutes. Flip and cook the other side until golden brown, another 2 to 3 minutes. Add the spinach and cook, stirring and breaking up the meat, until the spinach is just wilted (the sausage doesn’t have to be fully cooked through, as it will finish cooking in the oven). Let cool.
In a large mixing bowl, whisk together the eggs, milk, and salt. Stir in the turkey mixture until well combined.
Pour onto one of the prepared baking sheets, spreading evenly. Bake for 15 to 20 minutes or until eggs are set. Let cool for 10 minutes then cut into 12 squares.
Meanwhile, cut the English muffins in half. Place them cut side up on the other baking sheet. Toast in the oven for the last 10 to 12 minutes of the egg baking time.
Spread butter and/or mayo over both halves of the English muffins. Lay a slice of cheese on one half of each English muffin, followed by a square of egg. If desired, top with avocado and tomatoes. Cover with the other half of the English muffin and enjoy, or see storage instructions in the notes below.
Mistakes I Made So You Don’t Have To
Developing recipes is always a journey. Sometimes the recipes turn out on the first try… and other times they take a little longer to perfect. These turkey breakfast sandwiches needed a little tweaking. Here are some things I learned along the way.
Use parchment paper: You want to line your baking sheet with parchment paper so the eggs don’t stick, and make sure to use a rimmed baking sheet to keep the eggs contained.
Toast the english muffin: I first tried this without toasting the english muffin and the sandwiches did not come out as crispy as I wanted. I tried different toasting methods but found putting the english muffins in the oven for the last 10 minutes of the egg baking time was super efficient and the result was perfect.
Wrap them individually before freezing: For freezing, I highly recommend wrapping them individually using plastic wrap. This makes grabbing them easier and prevents freezer burn.
Kick These Up A Notch
I love a recipe that can be modified to suit your preferences or use up whatever is in your fridge (because who wants food waste?). Here are a few ideas to change things up.
Switch up the protein: Don’t have turkey sausage? No problem. You can make these with spicy italian or mild sausage or you can completely switch up the protein for sliced ham, turkey, or bacon. If you’re vegetarian, skip the meat and use veggie round!
Mix in other veggies: Sautéed mushrooms, bell peppers, asparagus, or caramelized onions can add extra flavor and nutrition. This is a great way to use up any veggies that are starting to go off in your fridge.
Spice it up: Add some hot sauce or pesto to the egg mixture for a punch of flavor.
Watch How to Make it here!
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Meal Prep Breakfast Sandwiches with Turkey Sausage
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 12 servings 1x
- Category: Breakfast
- Method: Bake
- Cuisine: American
- Diet: Diabetic
Description
This prep ahead breakfast sandwich recipe is SO DANG GOOD! I just couldn’t gatekeep it, so here it is, straight from the pages of my cookbook, The Feel-Good Meal Plan. In just 30 minutes you’ll have breakfast ready to go for the week (and then some—this recipe makes 12 english muffin sandwiches). Made with simple ingredients like protein-packed eggs and turkey sausage, and iron-rich spinach for a pop of color and antioxidants, it’s a family-friendly meal that is sure to bring some ease to busy mornings! Share with the fam, or pop the extras in the freezer to have on hand when you need them most!
Ingredients
1 Tbsp extra virgin olive oil
7 oz (200g) breakfast turkey sausage (approximately 6 to 7 sausages), removed from casings and crumbled
2 cups spinach, chopped
12 eggs
2 Tbsp milk
½ tsp salt
12 English muffins
Butter and/or mayonnaise
12 slices cheese
Sliced avocado, for serving (optional)
Tomato slices, for serving (optional)
Instructions
- Preheat the oven to 325°F. Line two rimmed baking sheets with parchment paper and set aside.
- In a large frying pan, heat the oil over medium-high heat. Add the turkey sausage and cook, without stirring, until the first side is golden brown, 3 to 4 minutes. Flip and cook the other side until golden brown, another 2 to 3 minutes. Add the spinach and cook, stirring and breaking up the meat, until the spinach is just wilted (the sausage doesn’t have to be fully cooked through,as it will finish cooking in the oven). Let cool.
- In a large mixing bowl, whisk together the eggs, milk, and salt. Stir in the turkey mixture until well combined. Pour onto one of the prepared baking sheets, spreading evenly.
- Bake for 15 to 20 minutes or until eggs are set. Let cool for 10 minutes then cut into 12 squares.
- Meanwhile, cut the English muffins in half. Place them cut side up on the other baking sheet. Toast in the oven for the last 10 to 12 minutes of the egg baking time.
- Spread butter and/or mayo over both halves of the English muffins. Lay a slice of cheese on one half of each English muffin, followed by a square of egg. If desired, top with avocado and tomatoes. Cover with the other half of the English muffin and enjoy, or see storage instructions in the notes below.
Notes
Store the cooled sandwiches, without avocado or tomato, in an airtight container in the fridge for up to four days, or wrap individually in storage wrap and store in a sealable freezer bag in the freezer for up to three months. If frozen, thaw in the fridge overnight or in the microwave. To serve, microwave until heated through, 30 to 60 seconds. For a crispy sandwich (my preferred style), toasted open faced in a 350°F oven for 8 to 12 minutes or toaster oven for 3 to 5 minutes. Top with avocado and tomato slices (if using).
