A quick and easy version of your go-to breakfast sandwich, but with the added elements of being nutritionally balanced and, best of all, made by you!

Preparation time:

3 minutes

Cooking time:

16 minutes for egg bites + 7 minutes for English muffins

Total time:

About 1 hour

Yields:

12 sandwiches

Cookware needed: 12-cup muffin pan for whole batch (12 muffins); single 4”x2” souffle dish that is microwave/oven safe; 18”x26” baking sheet (smaller sheet for single serving)

Ingredients

Whole-grain English muffin
Whole large egg (made in shape of muffin-pan) (1 egg makes 1 patty)
Spinach (1 ½ cup per batch) (⅛ cup per sandwich)
Frozen bell peppers (1 ½ cup per batch) (⅛ cup per sandwich)
Low-fat mozzarella cheese slice (1 slice) (1 oz)
Red pepper flakes (4 tbsp per batch) (1 tsp per sandwich)
Cooking oil spray
Dash of salt and pepper

Instructions

For the egg patties:

Preheat the oven to 400°F.
Prep the muffin-pan for cooking by spraying oil evenly in each empty muffin cup.
Crack 1 whole large egg into an empty muffin-pan cup. Do so for every cup in the pan until it is completely filled with an egg in each cup.
Using a fork, stir each egg for a few seconds to break up the yolk. This will also work to ensure that the different parts of the egg cook evenly
Measure out ⅛ spinach (fresh or frozen, but fresh for best outcome) and sprinkle it into each muffin-pan cup with the egg already in it. Do the same procedure for ⅛ of frozen bell peppers. Once both vegetables have been added to each cup, stir the new mixture for an additional few seconds to evenly combine all of the ingredients into one mix.
Measure out 1 tsp of red pepper flakes and add the spice to each muffin-pan cup. Once each cup has its appropriate serving of red pepper flakes, give it one last stir.
Sprinkle a dash of salt and pepper on top of each egg mixture. This is the last step before adding the egg patties to the oven.
Place the prepared muffin pan into the preheated oven. Let the egg patties cook for 16 minutes.
Take the pan out of the oven after the egg patties have cooked. Let them cool while you prepare the English muffins and cheese.

For the sandwiches:

Preheat the oven to 325°F
On a large sheet pan (18” x 26”) (use a small sheet pan for a single serving sandwich) that has been pre-sprayed with cooking oil, place the bottoms of 12 English muffins on the sheet pan.
Place a slice of the mozzarella cheese on each English muffin bottom.
Using the previously cooked egg patties, place one egg patty on each prepared English muffin.
Place the tops of the English muffins on each sandwich. Once all 12 sandwiches are fully prepared, they are ready to go into the oven.
Set a timer for about 7-8 minutes. This will allow the cheese to melt and toast the muffin bread.
Take the sheet pan out of the oven. If you do not plan to enjoy these yummy sandwiches hot out of the oven, then proceed to the next section of directions for steps on how to properly freeze the sandwiches until their time of use.

For freezer preparation:

Allow the cooked sandwiches to cool for about 20 minutes, or until they are no longer warm to the touch.
Wrap each sandwich in aluminum foil. Make sure they are fully covered in foil.
Place the sandwiches in the freezer until they are fully frozen (feel solid to the touch).
Remove the sandwiches from the freezer. Put about 4 foil-wrapped frozen sandwiches into 1 gallon-sized freezer bag. This will take about 3 freezer bags in total.
Place the filled bags back into the freezer. The sandwiches will remain good for up to 3 months.

For reheating:

Microwave: Take the desired amount of frozen sandwiches out of the freezer and remove the aluminum foil from each sandwich. After doing so, loosely wrap each sandwich in a paper towel. Place them on a microwave safe plate and cook them for 3 minutes. Let them cool for 1 minute. Then, enjoy!
Oven: Preheat the oven to 350°F. Then, remove the desired amount of frozen sandwiches from the freezer and remove the aluminum foil from each sandwich. Place the sandwiches on a baking sheet and put it in the oven. Let the sandwiches cook for 30-35 minutes, or until cooked completely through. Finally, enjoy!

Sources used:

Ginny. (2021, December 24). How to bake eggs in a muffin tin for meal prep breakfast! Savor + Savvy. Retrieved March 19, 2023, from https://savorandsavvy.com/oven-baked-eggs-recipe/

Beacom, J. (2021, August 13). Make-ahead freezer breakfast sandwiches. The Real Food Dietitians. Retrieved March 19, 2023, from https://therealfooddietitians.com/make-ahead-freezer-breakfast-sandwiches/

Hi everyone! My name is Camille Lowery, and I am a dietetic student at UT Southwestern. As someone who does not cook often and lacks experience in the kitchen, I often opt for the easy-to-follow recipes, as these are what I feel the most confident in preparing. The Fro-no-yo Banana Bowl is a healthy fruit concentrated snack or side that caters towards a wide range of audiences. Whether you are someone who wants to eat healthier at a reduced cost, someone who wants an easy-to-follow recipe for your new favorite yogurt or smoothie bowl, someone who wants a dairy-free yogurt parfait option, or someone who simply wants to enjoy yogurt parfaits because they’re so pretty but does not love yogurt, this recipe is specifically made for you! Make tweaks as needed to meet your own preferences, but most importantly, enjoy making and eating this yummy and simple bowl!