Make-Ahead Breakfast Sandwiches for the Freezer
Make-Ahead Breakfast Sandwiches for the Freezer layer savory sausage, fluffy eggs with a hint of cayenne, and melty American cheese on toasted whole grain English muffins. They’re hearty and satisfying with a gentle kick, ideal for busy mornings when you want a warm, filling start without the fuss. Perfect for weekly meal prep or grab-and-go breakfasts.
- Prep10 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Make-Ahead Breakfast Sandwiches for the Freezer, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 45 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 47 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 14
- Heart Health
- 56
- Metabolic
- 18
- Digestive
- 20
- Inflammatory
- 41
- Performance
- 28
- General Wellness
- 1
Heat a large skillet over medium heat. Cook the sausage patties in the hot skillet, turning frequently, until cooked through and browned, 10 to 12 minutes. Transfer the patties to a paper towel-lined plate.
- 2
Meanwhile, coat a 3-inch mini frying pan with coconut oil cooking spray and set it over medium heat. Whisk 1 egg with 1 dash of cayenne pepper in a small bowl and season with salt and pepper. Pour the egg mixture into the frying pan. Cook without stirring until the bottom is set, about 1 1/2 minutes. Flip the egg and cook, without stirring, until the other side is set, about 1 minute more. Remove from the heat, place on a plate, and repeat with the remaining eggs and cayenne pepper.
- 3
When the eggs and sausage are cool, assemble the breakfast sandwiches: place an egg patty on the bottom half of an English muffin, top with a slice of cheese, a sausage patty, and the English muffin top. Wrap in aluminum foil and freeze.
- 4
Unwrap and microwave each sandwich for 2 minutes when ready to eat.
- Calories 1366.13 kcal High 68%
- Protein 86.36 g Good Source 173%
- Carbohydrate 44.7 g 16%
- Total Fat 91.51 g High 117%
- Saturated Fat 33.82 g High 169%
- Trans Fat 0.06 g High --
- Cholesterol 463.8 mg High 155%
- Sodium 4240.44 mg High 184%
- Dietary Fiber 1.46 g Low Source 5%
- Total Sugars 11.0 g --
- Added Sugars 0.06 g Low Source 0%
- Calcium 313.43 mg Good Source 24%
- Iron 7.43 mg Good Source 41%
- Potassium 1437.45 mg Good Source 31%
- Vitamin A 55.93 mcg Low Source 6%
- Vitamin C 0.23 mg Low Source 0%
- Vitamin D 3.28 mcg Moderate 16%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Make Ahead Breakfast Sandwiches for the Freezer is made with 7 ingredients and serves 6. It takes about 30 mins and is rated easy. Key ingredients include American Cheese, Cayenne Pepper, Coconut Oil Cooking Spray, and Eggs. Each serving provides about 1366.13 kcal, and is a good source of protein.
Recipe Questions
- What is Make-Ahead Breakfast Sandwiches for the Freezer made of?
- The main ingredients are American Cheese, Cayenne Pepper, Coconut Oil Cooking Spray, Eggs, English Muffin. The full list of 7 is above.
- How long does it take to make Make-Ahead Breakfast Sandwiches for the Freezer?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 1366.13 kcal. The full nutrition breakdown is above.
- Is Make-Ahead Breakfast Sandwiches for the Freezer easy to make?
- This recipe is rated easy, with 7 ingredients and 4 steps.
- Is Make-Ahead Breakfast Sandwiches for the Freezer healthy?
- Make-Ahead Breakfast Sandwiches for the Freezer has an easyChef Pro health score of 32/100. Per serving, it provides 1366.13 calories and 86.36 g of protein, or 173% of the Daily Value. It is a good source of calcium, iron and potassium. Worth noting per serving: sodium at 4240.44 mg (184% of the Daily Value) and saturated fat at 33.82 g (169% of the Daily Value). It contains Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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