Spinach, Feta and Egg Breakfast Sandwiches (meal prep!)

These Spinach, Feta and Egg Breakfast Sandwiches are a meal prep dream! They’re one of my go-to healthy and filling breakfast ideas made with a few simple ingredients and are so convenient to keep on hand.

If you’re looking for a delicious, protein-packed breakfast that you can prep ahead of time and enjoy throughout the week, these spinach, feta, and egg breakfast sandwiches are the perfect solution. Not only are they flavorful and nutritious, but they are also incredibly easy to make, and you can freeze them for those busy mornings when you need something quick yet satisfying.

Here’s the full recipe and step-by-step guide to making these sandwiches, along with some tips to customize them to suit your tastes and dietary needs!

Why You’ll Love These Breakfast Sandwiches:

1. Nutritious and Balanced: Each sandwich packs a good amount of protein, thanks to the eggs, yogurt, and feta cheese. The spinach adds fiber and essential vitamins, making these sandwiches a balanced breakfast option.

2. Perfect for Meal Prep: These sandwiches are easy to make in bulk and store for later. Whether you have a busy week ahead or you’re just not a morning person, having a stash of these sandwiches in the freezer can make your mornings a whole lot easier.

3. Customizable: One of the best things about this recipe is how easy it is to customize. Want to add more veggies? Toss in some bell peppers or mushrooms. Prefer cheddar over feta? Go for it! You can even swap the English muffins for bagels, toast, or gluten-free bread if that’s what you prefer.

4. Freezer-Friendly: These sandwiches keep beautifully in the freezer, making them a convenient grab-and-go breakfast for hectic mornings. Just pop one in the microwave or oven, and you’re good to go!

5. Tasty Anytime: While they make an ideal breakfast, these sandwiches are also great for lunch or even a light dinner. You can serve them with a side salad or some roasted veggies to round out the meal.

What ingredients you need to make these Spinach, Feta and Egg Sandwiches: 

• Large eggs – I love using Happy Egg because they’re fresh, vibrant yolks that are full of flavor. I am super particular about eggs and these are amazing!!
• Milk – This adds extra creaminess to the eggs.
• Plain greek yogurt – Adds richness and a little tang.
• Feta cheese – The feta gives a nice salty flavor that pairs perfectly with the spinach.
• Fresh baby spinach – Spinach adds nutrients and a vibrant pop of color.
• Dried oregano – A classic herb to elevate the flavors.
• Garlic powder – For a subtle, savory kick.
• English muffins of choice – gluten-free if needed.

How to make Spinach, Feta and Egg Breakfast Sandwiches:

1. Preheat your oven to 350 degrees Fahrenheit. While it heats up, grease a quarter-sized non-stick sheet pan with oil. This will ensure your eggs cook evenly and are easy to remove after baking.

2. Whisk the wet ingredients. In a large bowl, whisk together the 8 large eggs, ¼ cup of milk, and ¼ cup of plain Greek yogurt. Whisk until the mixture is smooth and uniform, ensuring the yogurt is well incorporated.

3. Add in the goodies. Stir in the crumbled feta cheese, chopped baby spinach, oregano, garlic powder, sea salt, and black pepper. Mix until the ingredients are evenly distributed throughout the egg mixture.

4. Pour and bake. Pour the egg mixture into your greased baking sheet and spread it out evenly. Place the sheet in the oven and bake for about 20-25 minutes, or until the eggs are fully cooked and the top is just about golden. Keep an eye on it—when the eggs are set in the middle and lightly golden on the top, it’s ready.

5. Cool and cut. Allow the egg bake to cool completely before cutting it into six equal pieces. If you want that round sandwich look, you can use a round cookie cutter, but cutting it into squares works perfectly too.

6. Assemble the sandwiches. Place an egg round (or square) onto half of an English muffin and then top it with the other half.

7. Storage tips: Wrap each sandwich in foil or parchment paper and store them in a large freezer-safe bag. These sandwiches can last up to 2 months in the freezer. When you’re ready to eat, just reheat and enjoy!

How to Reheat Your Breakfast Sandwiches:

Microwave Method:

1. Unwrap the sandwich and place it on a microwave-safe plate.
2. Microwave on high for about 90-120 seconds, or until it’s warmed through. If it needs more time, microwave in 15-second intervals until it’s fully heated.

Oven Method:

1. Preheat your oven to 350°F.
2. Place the sandwich on a baking sheet and warm it for about 10-15 minutes, or until it’s heated through.

Add a Little Extra to Your Sandwich:

These spinach, feta, and egg breakfast sandwiches are already incredibly tasty, but you can take them up a notch by adding a few extras. I love to spread a little butter or cream cheese on top of the egg once the sandwich is warm—it adds a layer of richness and makes the sandwich feel even more indulgent. You could also try some avocado slices for added creaminess, or a few dashes of hot sauce if you like a bit of spice.

Variations to Try:

• Mediterranean Twist: Add some sun-dried tomatoes and olives to the egg mixture for a Mediterranean-inspired sandwich. You can also swap the feta for goat cheese for a creamier option.

• Veggie-Packed: Along with the spinach, you can add sautéed bell peppers, onions, or even some diced tomatoes. If you want even more greens, throw in some chopped kale or arugula.

• Spicy Version: Love a bit of heat? Add some diced jalapeños or a pinch of cayenne pepper to the egg mixture. A few dashes of your favorite hot sauce on the sandwich after reheating will also do the trick.

• Meaty Option: If you’re craving a little more protein, you can add some cooked turkey bacon, sausage patties, or even a slice of ham to the sandwich.

Spinach, feta, and egg breakfast sandwiches are a fantastic option for anyone looking for a healthy, easy, and flavorful breakfast. They’re loaded with protein, veggies, and plenty of flavor, and they make mornings so much easier. Whether you’re feeding a family or just meal-prepping for yourself, this recipe is a game-changer. Keep them stocked in your freezer, and you’ll always have a delicious breakfast ready to go!

Plus, with all the customization options, you can easily tailor these sandwiches to fit your preferences and dietary needs. Try them out and feel free to mix and match ingredients to create your perfect breakfast sandwich.

Happy cooking!

A few other breakfast recipes to prep:

Gluten-free Cottage Cheese Pancakes

Gluten-free Freezer Breakfast Sandwiches

Copycat Starbucks Spinach Feta Wrap

Healthy Strawberry Cheesecake Overnight Oats