Freezer Breakfast Sandwiches
Batch-make 12 breakfast sandwiches with egg, cheese, and turkey sausage. Freeze, then microwave for a hot breakfast in 90 seconds.
PROTEIN 22g
CALORIES 340
P:E RATIO 6.5
TIME 35m
YIELD 12
P:E 6.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
12 English muffins, split FLAVOR
12 large eggs 22G PROTEIN
12 slices cheddar or American cheese DAIRY
12 turkey sausage patties (or regular pork sausage) 22G PROTEIN
2 tbsp butter DAIRY
Salt and pepper to taste FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Wrap individually in foil, place in a freezer bag. Freeze for up to 2 months.
- Batching: Baking eggs in a sheet pan is the secret to making 12 perfectly flat egg patties at once.
- Reheat: Remove foil. Wrap in a paper towel and microwave for 90 seconds from frozen, flipping halfway.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 350°F. Spray a 9x13 baking pan with cooking spray.
02
HIGH HEAT SEAR
Whisk 12 eggs with salt and pepper. Pour into the baking pan.
03
HIGH HEAT SEAR
Bake for 15 minutes until eggs are fully set. Let cool slightly, then cut into 12 squares.
04
HIGH HEAT SEAR
While eggs bake, cook turkey sausage patties in a skillet until browned on both sides (about 3 min per side).
05
STEP 5
Toast English muffins lightly.
06
STEP 6
Assemble each sandwich: bottom muffin, egg square, sausage patty, cheese slice, top muffin.
07
STEP 7
Let cool completely. Wrap each sandwich tightly in foil or plastic wrap.