egg sandwiches
ARTICLEPREGNANCY

Make-Ahead Egg Sandwiches Recipe

By Dana Angelo White, R.D.N.
August 15, 2024

Making a batch of these protein-packed sandwiches will help ensure that you always have time for a well-rounded breakfast.

What’s more, eating a morning meal ​while you’re pregnant ​may help you manage (or even avoid) bouts of morning sickness, too. The combo of protein and carbs makes for a balanced handheld meal that will leave you feeling energized​. Lean chicken sausage provides an extra boost of flavor and protein, and veggies add important fiber. The eggs are a good source of choline, which is important for your future baby’s brain development and supports your health in pregnancy, too.

This recipe is: high protein

Start to finish: 25 minutes

Serves 6

Ingredients:

  • 6 large eggs*
  • 3 tablespoons milk*
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 3 cups chopped vegetables (such as kale, bell pepper, red onion)*
  • ½ cup shredded cheddar cheese*
  • 6 whole-grain English muffins, lightly toasted*
  • 6 frozen chicken sausage patties, prepared according to package directions

Preheat the oven to 400 F. Spray a 9-by-9-inch square baking dish with nonstick cooking spray.

In a medium bowl, whisk together the eggs, milk, salt, and pepper. Stir in ​the​​ ​ chopped vegetables and cheese. Pour the egg mixture into the prepared baking dish.

baking dish filled with ingredients

Bake for 12 to 15 minutes, or until eggs are set.

Remove the pan from the oven and set aside to cool slightly before cutting into 6 even pieces.

Build the ​6​ sandwiches by filling each toasted English muffin with a slice of the egg bake and a sausage patty.

egg sandwich on a plate

Wrap each sandwich in foil. You can store these make-ahead sandwiches in the refrigerator for up to 5 days or freeze them for up to 3 months.

egg sandwiches wrapped in foil and inside a Ziploc bag with a label

Note: To reheat, place a sandwich in the oven or toaster oven at 300 F for 10 minutes.

Nutrition information per serving: 314 calories; 13 g fat (5g saturated fat); 221 mg cholesterol; 576 mg sodium; 30 g carbohydrates; 2 g fiber; 4 g sugar (0 g added sugar); 19 g protein.

Price per serving: About $1.52

*WIC-eligible ingredient