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Homemade Freezer Breakfast Sandwiches

Makes 6 sandwiches.


    Skip the drive-thru and make your own breakfast sandwich. Stored in the freezer, these make a great grab-and-go option for egg lovers. Heat one up while you’re getting ready for work or school and wrap it back up in parchment to enjoy on your commute—just don’t forget a napkin and thermal mug of tea or coffee!


    Switch it up

    Spinach can be replaced with chopped steamed kale or diced red bell pepper, and eggs can be livened up with your favourite herb, spice, or hot sauce.

    Homemade Freezer Breakfast Sandwiches


    • 8 large free-range eggs
    • 2 cups (500 mL) baby spinach, finely chopped
    • 3/4 cup (180 mL) milk or unsweetened plain soy milk
    • 6 whole grain, sprouted grain, or gluten-free English muffins
    • 1/2 cup (125 mL) grated Swiss or cheddar cheese


    Per serving:

    • calories293
    • protein18g
    • fat12g
      • saturated fat5g
      • trans fat1g
    • carbohydrates29g
      • sugars8g
      • fibre5g
    • sodium483mg



    Preheat oven to 375 F (190 C). Line 9 x 13 in (23 x 33 cm) glass or metal dish with parchment paper, leaving some overhang.


    In large bowl, beat eggs. Whisk in spinach and milk. Pour into prepared pan. Bake for 20 to 25 minutes, or until toothpick inserted in centre comes out clean. Cool eggs completely. Leave oven on.


    Place English muffin halves on large baking sheet, cut-side up. Toast in oven for 5 minutes. Turn oven off.


    Remove eggs from pan using parchment overhang. Using cookie cutter or rim of a glass roughly the same size as English muffin, cut 6 egg rounds. Save scraps for extra breakfast sandwiches, salads, stir-fries, or pasta. Top 6 English muffin halves with 1 egg round per half, sprinkle cheese on each, and top with other half of muffin. Tightly wrap each sandwich in parchment paper and place in single layer in reusable container. Freeze overnight, or for up to 1 month.


    To reheat, preheat oven to 350 F (180 C). Place 1 or more frozen sandwiches on baking sheet. Bake from frozen for 25 to 30 minutes. Or, reheat in microwave for 1 to 2 minutes.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.