Freezer Spinach and Egg Breakfast Sandwiches

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Make these freezer-to-microwave sandwiches for a quick breakfast or snack. If you don’t want the English muffin, the egg filling alone, makes a wonderful make-ahead breakfast paired with a piece of fruit. 


  • 6 large eggs
  • 1/2 cup milk, nonfat or 1%
  • 1/2 tsp salt
  • Pepper
  • 1 – 12 oz box frozen cut leaf spinach, thawed
  • 6 Whole Wheat English Muffins
  • 6 slices cheese, each cut in half, I prefer sharp
  • Non-stick spray or olive oil to coat casserole dish



  1. Preheat the oven to 350º F.
  2. Coat an 8 x 9 or 8 x 12 inch casserole dish with nonstick spray or wipe with olive oil.
  3. Thaw the spinach either overnight on a plate in the refrigerator or in the microwave then squeeze out the excess moisture.
  4. In a large bowl, whisk together the eggs, milk, salt, and pepper.
  5. Stir the spinach into the egg mixture.
  6. Pour the egg mixture into the dish. Bake the eggs for about 30 minutes, or until the center is set and the outer edges are slightly browned. (or until internal temp reaches 160 degrees). Allow the eggs to cool, then slice into six pieces.
  7. Assemble the sandwiches by putting one half of one slice of cheese piece on top of one side of the English muffin, then one of the baked egg squares, the other half of the slice of cheese, then the other half of the English muffin. Wrap each sandwich in plastic wrap or a zip sandwich bag, then place all the sandwiches in a gallon sized freezer bag. Freeze for up to 2 months.
  8. To reheat, unwrap the sandwich, place on a microwave safe plate, then microwave on the defrost setting for one minute. Then, heat on high for 30 seconds at a time until heated through. Or, thaw in the refrigerator over night and simply microwave on high until heated through.