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Freezy Breakfast Sandwiches


No time to cook up a healthy meal? Do you fall prey to takeout menus because there's nothing in the house? Get in front of it with these make & freeze meals for breakfast and beyond!
1/4th of recipe (1 sandwich): 214 calories, 4.5g total fat (2g sat fat), 588mg sodium, 28g carbs, 6.5g fiber, 2g sugars, 20.5g protein
SmartPoints® value 6*

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Rate this recipe 4.3/5 (6 Votes)
Freezy Breakfast Sandwiches 1 Picture


  • Ingredients:
  • 1 1/2 cups (about 12 large) egg whites or fat-free liquid egg substitute
  • 1 tbsp. dried minced onion
  • 1/8 tsp. black pepper
  • 4 light English muffins
  • Four 1/2-oz. slices Canadian bacon
  • 1/2 cup shredded reduced-fat cheddar cheese


Servings 4
Preparation time 5mins
Cooking time 25mins
Adapted from


Step 1

Preheat oven to 375 degrees. Spray an 8” X 8" baking pan with nonstick spray.

In a medium-large bowl, combine egg whites/substitute with seasonings. Whisk thoroughly.

Pour egg mixture into the baking pan. Bake until firm and cooked through, 18 - 20 minutes.

Meanwhile, split and toast the English muffins. Bring a large skillet sprayed with nonstick spray to medium heat. Cook Canadian bacon until lightly browned, about 1 minute per side.

Sprinkle cheese over baked egg mixture. Bake until melted, about 2 minutes.

Slice egg bake into 4 squares. If eating immediately, lay a square on top of each bottom muffin half. Top with Canadian bacon. Finish with top muffin halves.

To freeze: Before assembling sandwiches, let egg bake squares cool completely, about 30 minutes. Once assembled, tightly wrap each sandwich in plastic wrap or aluminum foil, and place them in a large sealable freezer bag (or container). Remove as much air as possible, and freeze for up to a month.

To reheat: Unwrap one frozen sandwich, tightly wrap in a paper towel, and place on a microwave-safe plate. Microwave at 50 percent power for 1 1/2 minutes. Microwave at full power for another 1 1/2 minutes, or until cheese has melted and sandwich is hot.

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