Refuel Recipes: The Perfect Freezer Breakfast Sandwich

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Refuel Recipes: The Perfect Freezer Breakfast Sandwich

I’m a sucker for a good road trip. Or, more specifically, I’m a sucker for a good road trip breakfast. There’s just something about precariously eating a warm to-go breakfast with one hand as the purple sunrise sky takes shape. And do you want to know what the absolute best on-the-road and eat it in-the-car breakfast food is? 

Starbucks’ Egg White and Turkey Bacon Breakfast Sandwich with a Grande Blonde Americano — with steamed cinnamon half-and-half. 

But after a recent (long) road trip back home from Colorado, I thought to myself, why limit this first-meal feast to just the road? So I set out to recreate it. And after a few fails/iterations, the perfect freezable and reheatable breakfast sandwich was born. Packed with protein and pleasantly preppable, this recipe is great for feeding a crowd or adding to your meal prep routine. It’s easy to double, triple and even quadruple depending on your appetite/size of your household and you can swap out the turkey bacon to suit your breakfast meat preferences. 

Hope you like them — and don’t forget the coffee! 

The Perfect Freezer Breakfast Sandwich

Serving size: 1 sandwich  | Number of servings: 6

Nutrition facts per serving: Calories – 370 | Fat – 13g | Carbs – 31g | Protein – 33g

Prep time: 15m | Cook time: 25m

  • 1 package 6-count whole-grain or sprouted-grain english muffins (I used Ezekiel brand)
  • 6 eggs
  • 6 egg whites
  • 1 package turkey bacon
  • 6 slices sharp white cheddar cheese
  • Salt & pepper
  1. Preheat the oven to 375 degrees and spray a 9X9 baking dish with cooking spray.
  2. Whisk together eggs and egg whites, add to baking dish, and sprinkle with salt and pepper.
  3. Cook eggs for 18-22 minutes, just until middle is set. Don’t overcook.
  4. While eggs are cooking, cook turkey bacon to desired doneness with preferred method (stovetop, oven or microwave)
  5. When eggs are done cooking, remove and *let cool completely*. This will prevent soggy sandwiches. Once cool, cut eggs into 6 even pieces.
  6. Assemble your sandwiches! One english muffin topped with egg square, 2 slices of turkey bacon and one slice of cheese.
  7. If consuming right away, heat sandwiches at 350 degrees for 5 minutes or until cheese melts.
  8. If freezing, wrap each sandwich in foil or parchment paper and store in a ziploc bag or tupperware for up to 1 month.
  9. To reheat, unwrap sandwich and wrap in a slightly damp paper towel. Microwave on 50% power (or defrost) for 1-minute. Flip sandwich and microwave in increments of 20 seconds until the center is heated through. You can also reheat sandwiches in the oven at 350 degrees for 10-15 minutes.

Who wrote this post...

Lauren Bratcher

Lauren Bratcher

Lauren has been an athlete at Renew since 2018, and has been spearheading Refuel, Renew’s Nutrition Program, since 2019. When she’s not testing biometrics, meal prepping or sending enthusiastic, emoji-packed text messages to her nutrition clients -- you can find her at a coffee shop sipping on an oat milk latte or running around Town Lake with her Australian Shepherd. As a former die-hard bootcamper, Lauren’s sweet spots in the gym include any bodyweight-centric movements: box jumps, running, double-unders -- which explains why her all-time favorite benchmark workout is Angie.

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