3.58 from 7 votes

Healthy Make-Ahead Egg & Cheese Breakfast Sandwiches

Meal-prep vegetable, bacon, and egg & cheese breakfast sandwiches are healthy and loaded with protein. Plus, keto option included! 
Course Breakfast
Cuisine American
Keyword breakfast, cheese, egg, healthy, keto, make ahead, meal prep, sandwiches, veggies
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8 Sandwiches
Calories 164kcal


  • 4 slices turkey bacon chopped
  • ½ cup diced bell pepper optional
  • ¼ cup diced onion optional
  • 16 oz 2 cups egg whites (or 8 large whole eggs)
  • 2 cups chopped baby spinach fresh
  • Salt and pepper to taste
  • 8 slices cheddar or American cheese
  • 8 Whole Wheat sandwich thins or English muffins or croissants or bagels, or 90 second Keto Bread*
  • Butter or oil for greasing pan


  • Pre-heat oven to 350F. Grease a 9x13’’ pan with butter or oil; Set Aside.
  • Heat 1 teaspoon oil in a large pan over medium-high heat. Add the bacon and cook for 1 minute. Add the bell pepper and onion; (at this point you can also add your favorite chopped veggies along with the bell pepper and onion) cook 2 minutes or until tender. Remove from heat.
  • Add egg whites (or whole eggs) to a large mixing bowl. Add the chopped spinach, cooked bacon and bell pepper mixture, and a pinch of salt and pepper. Whisk or stir with a fork until mixed through.
  • Transfer the egg and vegetable mixture into the greased dish. Bake the eggs for about 25-30 minutes, or until the center is set and the outer edges are slightly browned. Cool for 5-10 minutes then slices into 8 equal portions.
  • To Assemble sandwiches: Add a slice of egg and a slice of cheese to each wheat thin and wrap with foil or plastic wrap. Transfer sandwiches to a gallon sized freezer bag. Freeze for up to 2 months.
  • To reheat: Unwrap sandwich and microwave for 1.5 -2 minutes or until heated through and cheese is melted. Alternatively, microwave for 1 Minute then heat in the toaster oven to crisp up the bread.


*To Make these sandwiches Keto, use your favorite keto bread of try out our 90-second microwave keto bread recipe here.


Serving: 1Sandwich | Calories: 164kcal | Carbohydrates: 23g | Protein: 13g | Fat: 3g | Saturated Fat: 0g | Cholesterol: 6mg | Sodium: 449mg | Potassium: 96mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1490IU | Vitamin C: 14.4mg | Calcium: 49mg | Iron: 1.3mg