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Freezer breakfast sandwiches on a wooden board with two cut in half showing egg, turkey sausage, and melted cheddar layers.

High-Protein Freezer Breakfast Sandwiches (33g)

These high-protein freezer breakfast sandwiches pack 33 grams of protein each with turkey sausage, fluffy cottage cheese sheet pan eggs, cheddar, and toasted English muffins. Make 12 at once, freeze them individually, and reheat for an easy protein-packed breakfast on busy mornings.
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Prep Time: 25 minutes
Cook Time: 30 minutes
Total Time: 55 minutes
Course: Breakfast
Cuisine: American
Servings: 12
Author: Shilpa

Equipment

Ingredients

Sheet pan eggs

  • 12 large eggs
  • 1 cup cottage cheese
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Turkey sausage patties

  • 1 ½ pounds ground turkey
  • 1 ½ teaspoons dried sage
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper

Assembly

  • 12 English muffins split
  • 12 slices sharp cheddar

Instructions

  • Heat oven to 350F. Line a 9x13 inch baking pan with parchment, letting it come up the sides.
  • Blend the eggs, cottage cheese, salt, and pepper until completely smooth. Pour into the pan and tilt to level.
  • Bake 22 to 28 minutes, until the center is set and does not wobble and the surface looks matte. Cool completely in the pan.
  • Mix the ground turkey with the sage, paprika, salt, and pepper. Form into 12 patties slightly wider than your muffins.
  • Brown the patties over medium heat, about 4 minutes per side, until cooked through and the center reaches 165°F. Cool completely.
  • Split and lightly toast the cut sides of the muffins, just until dry to the touch. Cool.
  • Cut the cooled egg slab into 12 squares and lift each out with a thin spatula.
  • Assemble: muffin bottom, patty, egg square, cheese slice, muffin top.
  • Wrap each sandwich individually in parchment. Stack the wrapped parcels in a lidded container and freeze.

Notes

  • To reheat from frozen: remove the parchment, wrap loosely in a damp paper towel, and microwave in stages. About 60 seconds, turn, 45 seconds, then check and add 20 to 30 seconds if the center is still cool. Adjust to your microwave.
  • Storage: freeze up to 2 months for the best texture and flavor. They stay safe longer when kept continuously frozen, but moisture, flavor, and texture gradually decline.
  • Do not skip the cooling. Assembling with warm eggs or patties traps steam and softens the muffin.
  • For kids: keep the patties mildly seasoned and use regular cheddar. Add stronger cheese or extra seasoning to the adult sandwiches before freezing.

Nutrition

Calories: 401kcal | Carbohydrates: 28g | Protein: 33g | Fat: 17g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 248mg | Sodium: 893mg | Potassium: 356mg | Fiber: 2g | Sugar: 1g | Vitamin A: 673IU | Vitamin C: 0.1mg | Calcium: 273mg | Iron: 2mg
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