With these delicious, veggie packed sliders, you’ll save time and money while starting your morning with a nutritious meal. These are perfect for freezing to have ready for those early postpartum days or to meal prep for the week.
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Healthy Breakfast Sliders
Breakfast is my favorite meal of the day.
I’ve never really been into cereal or pancakes; I love the hearty stuff like eggs, sausage, and bacon.
Starting the day off with protein helps me feel fuller longer and reduces my sugar cravings throughout the day.
Eggs are my favorite source of protein for breakfast, because they’re so versatile.
In this recipe, the eggs are the base to hold a variety of flavorful and nutrient dense vegetables inside a delicious whole wheat bun.
Breakfast Meal prep
Meal prepping is a fabulous way to save money and time while eating healthier.
I found breakfast meal prep to be so helpful after having a baby. After a long night of getting up to nurse every couple of hours, I was too tired to make anything to eat in the morning.
Eating enough and eating healthy is really important for postpartum recovery, especially when trying to establish a good milk supply.
Fortunately, I did prepare some frozen breakfast burritos and my amazing sister in law brought me some frozen breakfast sandwiches as well. That was a life saver!
I came up with this recipe to make the breakfast meal prep process faster and simpler while ensuring I get a healthy, well rounded breakfast to have energy for the rest of the day.
Baking the eggs in the oven make these super easy to throw together and one batch will yield a dozen sandwiches.
What goes in veggie packed breakfast sliders?
These sandwiches are versatile and I’ve made them differently depending on what I have on hand. To make these sandwiches, you’ll need:
- Rolls or buns – I love to use whole wheat rolls for these. I do not have a gluten allergy and I feel that whole grains are an important part of a balanced diet. My husband has a gluten intolerance so if I were making them for him, I would use a gluten free bun like these. You can use whatever rolls or buns you love.
- Eggs – You’ll need a whole dozen eggs for this recipe. Eggs are a rich source of nutrients including vitamin D, B-12, selenium, choline, and protein.1
- Sausage – I like to use turkey sausage for these sandwiches, because it is leaner, has fewer calories, and contains much less sodium. You can also replace the sausage for bacon. Look for bacon that has not been smoked and doesn’t contain nitrates.
- Spinach – The spinach gives the eggs a gentle flavor and takes the nutrient profile up a lot. You can also replace it with kale, which will yield a stronger flavor.
- Tomatoes – Though tomatoes are actually a fruit, I like to think of them as a vegetable. Tomatoes are a good source of Vitamin C, folate, Vitamin K, and potassium.
- Onions – I have used both yellow onions as well as green onions (scallions). The onion adds a great flavor to the sandwiches.
- Mushrooms – The addition of mushrooms adds a savory depth to the flavor. Mushrooms are a low-calorie source of fiber and protein.
- Bell Peppers – You can use red, yellow, orange, or green bell peppers. They are a great source of Vitamin C as well as many other vitamins and antioxidants.
- Cheese (optional) – If you have a dairy allergy, you can just leave the cheese off. I like to have a bit of dairy as part of my balanced diet.
- Salt and Pepper to taste
How to make veggie packed breakfast sliders
- Preheat oven to 350°. Grease a 9×13 glass baking dish. Set aside.
- Brown one pound of sausage and drain the grease. Allow to cool.
- Prepare the vegetables by dicing the onion, bell peppers, tomatoes and mushrooms. Julienne the spinach.
- In a large bowl scramble all the eggs. Add the vegetables and sausage and stir to combine. Pour the mixture into prepared baking dish.
- Bake at 350° for 25-30 minutes, checking for doneness.
- Add shredded cheese and allow it to melt then cut into 12 even squares.
- Assemble the sandwiches by putting one square into a bun. Wrap individually to be frozen or store in an airtight container in the fridge.
Notes
- These sandwiches freeze really well and stay good for 2-3 months. I like to freeze them in my reusable gallon sized bag that I got on Amazon.
- I find it easiest to thaw one sandwich in the fridge overnight before heating it up in the morning. You can heat it in the microwave or a toaster oven or a combination of both.
Looking for more make ahead breakfast ideas? Try these Strawberry Banana Oatmeal Muffins!
Have you tried this recipe? Let me know in the comments how it turned out!
Veggie Packed Meal Prep Breakfast Sliders
Ingredients
- 12 whole wheat or gluten free buns
- 12 eggs
- 1 pound turkey sausage
- 1 cup chopped spinach
- 1/2 cup diced tomatoes
- 1/2 cup diced onion
- 1/2 cup diced mushrooms
- 1/4 cup bell pepper
- 1/2 cup cheese (optional)
- salt and pepper to taste
Instructions
- Preheat oven to 350°. Grease a 9×13 glass baking dish. Set aside.
- Brown one pound of sausage and drain the grease. Allow to cool to room temperature.
- Prepare the vegetables by dicing the onion, bell peppers, tomatoes and mushrooms. Julienne the spinach.
- In a large bowl scramble all the eggs. Add the vegetables and sausage and stir to combine. Pour the mixture into prepared baking dish.
- Bake at 350° for 25-30 minutes, checking for doneness.
- Add shredded cheese and allow it to melt then cut into 12 even squares.
- Assemble the sandwiches by putting one square into a bun. Wrap individually to be frozen or store in an airtight container in the fridge.
Notes
- These sandwiches freeze really well and stay good for 2-3 months. I like to freeze them in my reusable gallon sized bag that I got here.
- I find it easiest to thaw one sandwich in the fridge overnight before heating it up in the morning. You can heat it in the microwave or a toaster oven.
Sources
- The nutritional properties and health benefits of eggs https://www.emerald.com/insight/content/doi/10.1108/00346651011043961/full/html
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