High-Protein Bacon, Egg and Cheese Sandwiches

Article By Layla Khoury-Hanold

Breakfast sandwiches are a nostalgic and protein-packed morning meal, particularly when they involve a classic combination like bacon, egg and cheese. Our easy recipe dials up the protein count even higher without adding fat, making for a healthy, filling grab-and-go breakfast. “Developing high protein in any meal will keep you fuller for longer since our bodies break down protein longer than other things like carbs and sugars,” says Food Network recipe developer Andy Liang. Plus, once you master this recipe, you can come up with your own breakfast sandwich ideas based on your preferences for meat, cheese and seasoning. With our high protein breakfast sandwich recipe, you’ll learn how to make a batch of sandwiches, the best techniques for achieving tender eggs, the secret ingredients that add even more protein and how to freeze and reheat these sandwiches to maximize meal prep.

How to Make High Protein Breakfast Sandwiches Like a Pro

Pump up the eggs with extra protein. Liang adds extra protein to the egg patty mixture by incorporating fat-free, small curd cottage cheese and navy beans (or another white bean so as not to alter the color of the egg patty).

Add seasoning to enhance flavor. Salt and pepper are non-negotiable, but we add a touch of paprika for a subtle pepper flavor that also enhances the color of the egg patty, along with minced scallions for an onion-y bite and pop of green.

Use a high-powered blender to easily incorporate the egg mixture. “Making the egg patty is so quick and easy—blend everything together in a high-powered blender on medium-low speed so you don’t incorporate too much air and make the egg mixture soufflé too much, which will change the texture of the egg,” Liang says.

Bake the eggs for optimal taste and texture. To ensure that the sandwiches held up in the freezer and maintained their texture when thawed, Liang opted to bake the eggs, which was also convenient and fast.

Reach for a 9-by-13-inch baking dish for the ideal shape. “The 9-by-13-inch baking dish is a winner since we can cut them into smaller egg squares that fits perfectly over an English muffin," he says. “We highly recommend using a tempered glass or ceramic baking dish so there aren’t any eggs trapped in the corners of a metal baking dish.”

Cover the baking dish with foil. Bake with the foil on top so the eggs’ top layer doesn’t get a wrinkled appearance.

Let the eggs cool before cutting. Let the eggs cool in the baking dish on a wire rack until cool enough to handle, about 15 minutes (the edges will come down as it cools).

Maximize meal prep with a double batch. “You can double the recipe using one 16-ounce tub of cottage cheese and one 8-ounce can of navy beans, drained and rinsed, with 24 eggs,” Liang says. “Bake in 2 separate 9-by-13-inch baking dishes.”

How to Freeze and Reheat Breakfast Sandwiches

These high protein breakfast sandwiches are easy to assemble ahead of time, freeze like a dream and heat up easily for a hearty grab-and-go breakfast anytime. Liang recommends wrapping each sandwich in parchment paper and then in foil, which helps to slow down freezer burn.

The best way to reheat breakfast sandwiches from frozen is in the microwave. Be sure to unwrap the foil before microwaving and leave the parchment on it. Liang recommends microwaving the parchment-wrapped sandwich on high for about 2 minutes, flipping halfway through until it has warmed through. Allow the sandwich to sit with the microwave door closed for 1 minute to warm through, then check the center of the egg square to ensure that it’s heated through. If it’s not warm in the center, microwave the wrapped sandwich in 20-second intervals until hot. Remember, every microwave is different, so it may take some trial and error to figure out the timings.

Breakfast Sandwich Ideas

This recipe highlights egg squares with a classic combination of bacon and American cheese, but feel free to experiment with different kinds of protein and cheese. Liang suggests swapping in your favorite breakfast protein like breakfast sausage patties, sliced ham, Canadian bacon, turkey bacon, or any plant-based bacon or sausage substitute and tailoring the cheese to your preference, such as sharp cheddar, creamy mozzarella or pepper Jack.