How to Meal Prep Eggs for Easy Breakfast Sandwiches

Looking for an easy, balanced breakfast idea to prep for the week? This post will walk you through my simple steps and my favorite equipment for the best meal prep eggs to use in your morning breakfast sandwiches.

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.
meal prep eggs for breakfast sandwich

Meal prep eggs for easy breakfast sandwiches

Whether you assemble one in the morning or choose to prep several in advance, breakfast sandwiches are one of my favorite items to suggest for busy mornings. There are so many varieties to choose from to fit your taste preferences and nutrition needs. See the end of this post for some ideas!

Meal prepping your eggs for breakfast sandwiches in advance cuts out a chunk of time that would be spent cooking in the morning. And let’s be honest – that chunk of time needed to “make breakfast” is one of the most common barriers and reasons why we might tend to skip breakfast overall. While breakfast might not be the “most important meal of the day,” it is a huge window of opportunity to help us meet our nutrient needs, maintain consistent energy levels, and manage hunger!

meal prep eggs for breakfast sandwich

Equipment needed for meal prep eggs

  • Medium mixing bowl
  • Measuring cups and spoons
  • Whisk or fork
  • Silicone egg mold
  • Cooking spray (specifically if using egg whites)
  • Sheet pan to stabilize egg mold
  • Parchment paper

Silicone EGG MOLD

These silicone egg molds make the perfect shape and size to meal prep eggs for sandwiches!

How to cook eggs for meal prep breakfast sandwiches using a silicone egg mold

Whole eggs

8 large

eggs

2 tbsp

reduced-fat milk or cottage cheese

to taste

salt and pepper or cajun seasoning

Egg whites

16oz

liquid egg whites – 1 small carton

to taste

salt and pepper or cajun seasoning


Step by Step Instructions

Step 1: Pre-heat oven to 350F

Step 2: Place empty silicone egg mold on a parchment paper lined baking sheet
*Do NOT skip this step! The egg molds are flimsy and will spill if you pick them up after you fill them. I like to add a layer of parchment paper for easy cleanup just in case some spills. Learn from my mistakes… 🙂

Step 3: Spray silicone egg mold with a light coat of cooking spray.
I don’t find this necessary when using whole eggs…but it is very important if you are cooking plain egg whites!

Step 4: Mix all ingredients in a medium bowl and pour evenly into egg molds

Step 5: Gently place the pan in the oven and bake for 12-15+ minutes or until eggs are set and no longer jiggle when you nudge the pan
*The whole eggs may rise when cooking…but don’t worry, they’ll go back down once cooled!

Step 6: Allow to cool completely before removing from the molds

Step 7: Store in an airtight container in the fridge until you are ready to assemble your sandwich/sandwiches

Airtight Storage container

The Rubbermaid brilliance glass products have recently become some of my favorite storage containers!

meal prep eggs for breakfast sandwich

For more balanced breakfast options, check out my ultimate list of breakfast ideas.

Build a balanced breakfast sandwich

Protein: meal prep eggs, turkey sausage patties, sliced ham or turkey, bacon or turkey bacon

Grain/Starch: bagel, english muffin, sliced bread – choose a whole grain or whole wheat option for more fiber!

Color: I like to add some fresh spinach to my breakfast sandwiches…you could also cook some bell peppers and onions into your eggs or pair with a side of berries

Flavor: sliced cheese is a must! 🙂

Meal prep eggs in silicone mold

Print Recipe
meal prep eggs for breakfast sandwich

Ingredients

  • 8 large eggs
  • 2 tbsp reduced fat milk or cottage cheese
  • salt and pepper or cajun seasoning to taste

Instructions

  • Pre-heat oven to 350F
  • Place empty silicone egg mold on a parchment paper lined baking sheet
    *Do NOT skip this step! The egg molds are flimsy and will spill if you pick them up after you fill them. I like to add a layer of parchment paper for easy cleanup just in case some spills. Learn from my mistakes… 🙂
  • Spray silicone egg mold with a light coat of cooking spray.
    *I don't find this necessary when using whole eggs…but it is very important if you are using plain egg whites!
  • Mix all ingredients in a medium bowl and pour evenly into egg molds
  • Gently place the pan in the oven and bake for 12-15+ minutes or until eggs are set and no longer jiggle when you nudge the pan
    *The eggs may rise when cooking…but don't worry, they'll go back down once cooled!
  • Allow to cool completely before removing from the molds
  • Store in an airtight container in the fridge until you are ready to assemble your sandwich/sandwiches

Notes

Nutrition facts will vary depending on exact items and amounts used.

Nutrition

Calories: 98kcal | Carbohydrates: 1g | Protein: 9g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 248mg | Sodium: 97mg | Potassium: 99mg | Sugar: 1g | Vitamin A: 365IU | Vitamin C: 0.01mg | Calcium: 43mg | Iron: 1mg
Servings: 6 servings
Calories: 98kcal

Meal prep egg whites in silicone mold

Print Recipe
meal prep eggs for breakfast sandwich

Ingredients

  • 16 oz liquid egg whites 1 small carton
  • salt and pepper or cajun seasoning to taste

Instructions

  • Pre-heat oven to 350F
  • Place empty silicone egg mold on a parchment paper lined baking sheet
    *Do NOT skip this step! The egg molds are flimsy and will spill if you pick them up after you fill them. I like to add a layer of parchment paper for easy cleanup just in case some spills. Learn from my mistakes… 🙂
  • Spray silicone egg mold with a light coat of cooking spray
    *I've found this very important when cooking plain egg whites in the molds
  • Pour the entire carton of egg whites evenly into egg molds…each well will be ~1/2 full
  • Sprinkle with salt and pepper to taste
  • Gently place the pan in the oven and bake for 12-15+ minutes or until eggs are set and no longer jiggle when you nudge the pan
  • Allow to cool completely before removing from the molds
  • Store in an airtight container in the fridge until you are ready to assemble your sandwich/sandwiches

Notes

Nutrition facts will vary depending on exact items and amounts used.

Nutrition

Calories: 41kcal | Carbohydrates: 1g | Protein: 8g | Sodium: 148mg | Vitamin A: 657IU | Iron: 1mg
Servings: 6 servings
Calories: 41kcal

Did you make this recipe?

Mention or tag me on social media @lifeisgoldin so that I can see! You can also leave a comment or review below!

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.