High Protein Make Ahead Breakfast Sandwich



I’ve been excited to share this high protein make ahead breakfast sandwich with you for about 7 weeks now, ever since my kitchen went into renovation mode and my oven was my sole major appliance. I used my Instant Dutch Oven for the veggies, then created this delicious and easy breakfast sandwich that David and I both happily devour every morning now.

Possibly my favorite thing about this sandwich is that it tastes fresh. Because it is assembled the morning you eat it, the eggs aren’t rubbery, the cheese is deliciously melty, and the sausage is firm and warm. But don’t let the assembly required part throw you off. It’s less than 2 minutes of hands-on time. Also, no microwave required. I’m sure you could heat these up in the microwave, but the real beauty of this breakfast sandwich is that all you need is your oven.

I labeled this high protein because I feel like that’s an important feature of the breakfast sandwich. It’s satisfying and satiating, serving up 41g of protein each. Since I aim for 30g minimum at breakfast, this quick and healthy option checks that box while being a warm breakfast I very much look forward to eating.

See more healthy breakfast recipe ideas here

The beautiful thing about a breakfast sandwich like this is that you can suit it to your own tastes and dietary needs. I add an extra sausage to David’s, so his version clocks in at 47g of protein. Sometimes I’ll leave the cheese off mine and get 35g protein instead. Use pepper jack instead of cheddar, or no cheese at all. Add in your favorite veggie or leave one out. Eat it open-faced to reduce carbs. I’m listing the exact ingredients used to calculate nutrition totals below, so you can adjust to fit your needs.

Make Ahead High Protein Breakfast Sandwich


Make Ahead High Protein Breakfast Sandwich Ingredients

Dave’s Killer Bread Everything Bagels

I’m a fan of Dave’s Killer Bread products, especially their bagels. Each everything bagel has 13g protein, 44g carbohydrates, 5g fat, 5g fiber, and 260 calories.

Vital Farms Eggs

Vital Farms has delicious eggs. I love that they are pasture-raised and have consistently bright, vibrant orange yolks. Each egg has 6g protein, 0g carbohydrates, 5g fat, 0g fiber, and 70 calories.

Good Culture Cottage Cheese

The only cottage cheese I like! Each 1/2c serving of their low-fast variety has 14g protein, 3g carbohydrates, 2.5g fat, 0g fiber, and 80 calories.

Applegate Naturals Turkey Breakfast Sausage

This fully cooked, just heat and eat breakfast sausage patty offers 6g protein, 0g carbohydrates, 3g fat, 0g fiber, and 50 calories.

Tillamook Farmhouse Cheddar Cheese Slices

Thick, farm-style slices that, per slice, provide 6g protein, 1g carbohydrate, 9g fat, 0g fiber, and 110 calories.

Red Bell Pepper, Green Onions, and Baby Spinach

Veggie add-in boost nutrient content and create some texture in the egg bake. Plus, it makes it look pretty!



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High Protein Make Ahead Breakfast Sandwich

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Hearty, warm, delicious, FRESH, and full of protein, these will quickly become your favorite satiating weekday breakfast.

For the egg bake

2 red bell peppers, chopped

1 bunch green onions, thinly sliced

5 ounces baby spinach, roughly chopped

12 eggs

1/2 c cottage cheese

½ teaspoon salt

a few dashes of your favorite hot sauce

For sandwich assembly

1 Dave’s Killer Bread Everything Bagel

1 slice Tillamook Farmstyle Cheddar Cheese

1 Applegate Farms Turkey Breakfast Sausage Patty


For the egg bake

  1. Preheat the oven to 350 degrees. Grease a 9 by 13-inch pan with butter because it works better to create a nonstick surface than cooking spray.
  2. Heat olive oil in a large skillet over medium heat.  Add the bell pepper and green onion and cook until the pepper is tender, about 8-10 minutes. 
  3. Add the spinach to the skillet until wilted, about 2 minutes. Set the pan aside to cool.
  4. Crack the eggs into a mixing bowl. Whisk in the cottage cheese, salt, and hot sauce until well blended.
  5. Transfer the mostly cooled veggies into the egg bowl, and stir to combine. 
  6. Pour the mixture into the prepared pan and bake for 25-30 minutes (keep an eye on it), until the eggs are puffed and no longer wiggle in the center.
  7. Allow to cool then slice into six equal slices and store in glass food storage containers in the fridge.

For the morning sandwich assembly

Preheat the oven to 350. Spray a tinfoil-lined baking sheet with cooking spray (I use avocado oil). 

Place one square of the egg bake on the baking sheet and place the cheese slice on top. Next to the egg slice, place the frozen sausage patty.

Bake for 8-10 minutes until all components are warm throughout and the cheese is melted. Meanwhile, toast your bagel. 

Assemble – bagel, egg and cheese, sausage, and top bagel half. Enjoy!


  • Serving Size: 1 sandwich
  • Calories: 591
  • Fat: 28
  • Carbohydrates: 49
  • Protein: 41



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