Make a batch of these Vegetarian Breakfast Sandwiches on Sunday, and you’ll have a protein-packed, healthy breakfast ready to go every morning. Each sandwich contains about 25 grams of protein, making them the perfect way to start the day. These filling High-Protein Vegetarian Breakfast Sandwiches last for about a week in the refrigerator and can be frozen for at least three months. Add your favorite condiments and enjoy!
Growing up, I was never big on eating breakfast, and it’s no surprise that I was pretty useless in the mornings. These days, I’m trying to take better care of myself and have really been making it a point to eat breakfast. Not only is eating breakfast important, but it also matters what kind of breakfast you’re eating, and the more protein it contains, the better. This High-Protein Vegetarian Breakfast Sandwich is a great savory way to start your day.
Why You’ll Love These Meal-Prep Breakfast Sandwiches
- Packed with protein – Each vegetarian breakfast sandwich has between 20-25 grams of protein, depending on the ingredients you use. They’re the perfect way to start the day because they’ll keep you feeling satisfied without weighing you down or loading your blood with sugar.
- Great for meal prep – I am never motivated to cook a big breakfast in the morning, so having prepped breakfast sandwiches ready to go is a game-changer. You can wrap them up and store them in the refrigerator or freezer. Heating up takes just about one minute in the morning when using the microwave.
- Easy to make – It only takes about 10 minutes to prepare the broccoli egg bake; the oven does most of the work, and all of the sandwiches can be assembled and wrapped up simultaneously. Spending just a little time to prepare them over the weekend will save you time each morning.
Why Your Body Will Love This Protein-Packed Breakfast
- Protein – Eggs are a complete protein, which means they contain all nine essential amino acids the body needs to grow, develop, and repair itself. A diet rich in eggs can help improve muscle health and decrease malnutrition. Cottage cheese, cheddar cheese, and even broccoli contain a substantial amount of protein. Eating protein in the morning is important because it can help regulate blood sugar levels and curb sugar cravings throughout the day.
- Heart Health – Eggs are high in cholesterol, but studies have shown that with most people, they don’t actually raise your bad cholesterol, LDL. Instead, they’ve been shown to help raise the good kind of cholesterol, HDL. Obviously, talk to your doctor before making a big diet change, but if you’ve been avoiding eggs for fear of high cholesterol, it’s worth looking into!
- Sanity – OK, so this one is kind of a joke, but also very true! Meal prepping may seem daunting at first, but once you get the hang of it, it will make your life so much easier. The world is so demanding these days, and it’s worth doing any little things that help set you up for success in the morning and give you a little extra time to yourself before heading out the door.
Vegetarian Breakfast Sandwich Recipe Ingredients
- Eggs – I used six large brown eggs for this recipe. If you want a sandwich with more than one egg, you can easily add extra eggs to the mixture.
- Broccoli – I used one cup of chopped broccoli. I like to chop the broccoli into pretty small pieces so it cooks quickly, and there’s a little bit in each bite. The broccoli does not need to be pre-cooked; it will cook completely in the oven with the eggs. Frozen broccoli can be used; I suggest thawing and squeezing out any excess water before adding.
- Cottage Cheese – You can use any style of cottage cheese you like. I prefer the whole milk version, but low-fat will work great, too. I’ve noticed that some cottage cheese brands have more protein than others. I like to use the whole milk version from the Good Culture brand.
- Cheddar Cheese – I usually use pre-sliced cheese; each slice is about 1 ounce. You can use whatever kind of cheese you like, though.
- Vegetarian Sausage – I love the Morning Star Farms vegetarian sausage patties that I used. Each one has 9 grams of protein, and I enjoy the taste. However, any kind of vegetarian sausage patties can be used.
- Seasonings – I like to season the eggs with some onion powder, garlic powder, salt, and pepper.
- English Muffins – I like to use English muffins for these breakfast sandwiches, but bagels or regular bread can also be used.
How To Make A High-Protein Vegetarian Breakfast Sandwich
- Heat oven to 325 degrees F. Spray a 10.5 x 7.5, or similar sized, baking dish with cooking spray and set aside.
- Crack eggs and add them to a medium-sized bowl. Next, add the onion powder, garlic powder, salt, and pepper. Whisk eggs with a fork until fully beaten and then pour into the greased baking dish.
- Evenly sprinkle the finely chopped broccoli onto the top of the eggs, and then use a spoon or your fingers to push the broccoli down a bit so that the egg covers it. Next, spoon the cottage cheese on top of the broccoli. I like to add six heaping Tablespoons of cottage cheese so that each of the six slices has an equal amount of cottage cheese. Use a spoon to spread the cottage cheese around a bit, as pictured above.
- Place eggs in the oven and bake until they’re firm and cooked through, about 40 minutes. Remove from the oven and allow to cool for a few minutes. Cut the egg bake into six equal slices. Prepare sausage patties while the eggs are baking. I like to thaw the sausages in the microwave for about 30 seconds and then brown them in a pan over medium heat.
- Assemble the breakfast sandwiches. Toast the English muffin and place one slice of the egg bake on the bottom. Next, layer on the cheese and then the breakfast sausage, followed by the top of the English muffin. Add any other ingredients you want, such as hot sauce, and then allow each sandwich to cool completely. Tightly wrap each cooled sandwich in plastic wrap, parchment, or tin foil. Sandwiches can be refrigerated for up to five days and frozen for up to three months.
Recipe Frequently Asked Questions
- Make this recipe gluten-free by using a gluten-free English muffin, bagel, or bread.
- If you want a vegan breakfast sandwich, check out my Vegan Breakfast Sandwich Recipe.
- How many sandwiches does this recipe make? This recipe makes 6 breakfast sandwiches.
- How much protein is in each sandwich? I calculated the protein based on the ingredients I used, and each sandwich has approximately 25 grams of protein. That will vary based on the brand of ingredients you use, but it shouldn’t vary by much.
- How should I store and reheat these sandwiches? It’s important to allow your sandwiches to cool completely before storing them. I like to tightly wrap each one in either parchment, plastic, or foil and then store it in the refrigerator for about 4-5 days. Reheat sandwiches in the microwave for about 45 seconds or in the oven until heated through.
- Are these sandwiches freezer-friendly? Yes, these breakfast sandwiches can easily be frozen. Allow sandwiches to cool completely and wrap them tightly in plastic wrap. Then, place all the wrapped sandwiches in a large freezer-friendly container, such as a ziplock bag or plastic container with a lid.
Have a question I didn’t answer? Ask me in the comment section, and I will get back to you ASAP!
Looking For More Vegetarian Breakfast Ideas
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High Protein Vegetarian Breakfast Sandwiches
- Total Time: 1 hour
- Yield: 6 1x
- Diet: Vegetarian
Description
Make a batch of these Vegetarian Breakfast Sandwiches on Sunday, and you’ll have a protein packed, healthy, breakfast ready to go every morning. Each sandwich contains about 25 grams of protein, making them the perfect way to start the day. These filling High Protein Vegetarian Breakfast Sandwiches last for about a week in the refrigerator and can be frozen for at least 3 months. Add your favorite condiments and enjoy!
Ingredients
Scale
- 6 large eggs
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/8 teaspoon black pepper
- 1 cup chopped broccoli florets
- 1/2 cup cottage cheese
- 6 slices sharp cheddar cheese, about 1 oz each
- 6 vegetarian sausage patties, I like to use the Morning Star Farm brand
- 6 english muffins
- Cooking spray
Instructions
- Heat oven to 325 degrees F. Spray a 10.5 x 7.5, or similar sized, baking dish with cooking spray and set aside.
- Crack eggs and add them to a medium sized bowl. Next, add in the onion powder, garlic powder, salt and pepper. Whisk eggs with a fork until fully beaten and then pour into the greased baking dish.
- Evenly sprinkle the finely chopped broccoli onto of the top of the eggs and then use a spoon, or your fingers, to push the broccoli down a little bit so that it’s covered by egg. Next, spoon the cottage cheese on top of the broccoli. I like to add six heaping tablespoons of the cottage cheese, so that each of the six slices have an equal amount of cottage cheese. Use a spoon to spread the cottage cheese around a little bit, as pictured above.
- Place eggs in the oven and bake until eggs are firm and cooked through, about 40 minutes. Remove from the oven and allow to cool for a few minutes. Cut the egg bake into six equal slices. Prepare sausage patties while the eggs are baking. I like to thaw the sausages for about 30 seconds in the microwave and then brown them in a pan over medium heat.
- Assemble the breakfast sandwiches. Toast the english muffin and place one slice of the egg bake on the bottom. Next, layer on the cheese and then the breakfast sausage, followed by the top of the english muffin. Add any other ingredients you want, such as hot sauce, and then allow each sandwich to cool completely. Tightly wrap each cooled sandwich in plastic wrap, parchment or tin foil. Sandwiches can be refrigerated for up to 5 days and frozen for up to 3 months.
Notes
Protein Breakdown:
English muffin – 5 grams
Vegetarian sausage patty – 9 grams
Egg – 6 grams
Cheese – 4 grams
Cottage Cheese and Broccoli – 2 grams
= 26 grams of protein per serving
- Prep Time: 20 mins
- Cook Time: 40 mins
- Category: Breakfast, Vegetarian
- Method: Oven
- Cuisine: American
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