French Onion Meal Prep Breakfast Sandwiches

Breakfast at a Glance

• Prep Time: 1 hour and 30 minutes (but mostly hands off!)
• Planning Ahead: Prep a batch of 6 and freeze to keep on hand
• Morning Effort: Reheat and eat
• Protein: 31g
• Fiber: ~7g (depends on the brand of English muffin used)

Nessy's Note

I believe that mornings set the tone for the entire day. And even on days I work early, I refuse to set myself up with a chaotic and rushed morning.

Thus, I am always so thankful to my past self when I have a filling and delicious breakfast all ready to go.

And freezer breakfast sandwiches are one of the make ahead breakfasts I prep the most because they're freezer friendly, can be eaten on-the-go and are always delicious.

Since I make them so often, I have had many opportunities to experiment with different flavors (like jalapeño popper breakfast sandwiches!) and this is my latest fixation.

Inspired by the flavors of classic French Onion Soup, the eggs feature an abundance of caramelized onions (which we make in the oven to keep it extra easy!) plus other simple flavorings to capture the essence of it.

• English Muffins- I use sprouted whole grain ones (like I do for freezer bacon and egg sandwiches) for extra protein and fiber (these are what the nutrition estimate is based on) but feel free to use whatever kind you'd like.
  • Substitution: You can also make these on another type of bun or use two slices of bread.
• Onions- Key for the French onion flavor. I used regular yellow onions but sweet onions would also be great.
• Butter- We need this for caramelizing the onions (using an oven method to reduce our efforts). Do not skip this or reduce it as it really is essential for getting the onions just right. And it adds incredible flavor.
• Eggs + Egg Whites- I include both whole eggs and egg whites in this recipe to incorporate the nutrients and creaminess of the yolks while upping protein with the extra whites. You can play a bit with the ratio if needed. A whole egg can be replaced with ¼ cup of egg whites and vice versa.
• Greek Yogurt- This increases the protein of the eggs and ensures a super soft and creamy texture even with freezing and reheating. Make sure you use plain Greek yogurt! Any fat percentage should be fine as I have used several different ones and never noticed much difference.
• Swiss Cheese- French Onion soup is typically made with Gruyere cheese but I opted for more generic "Swiss" cheese as it is easy to find and I was able to get it in slices that made assembling these extra simple. Feel free to use your favorite cheese.
• Balsamic Vinegar- Just a bit of balsamic vinegar adds depth of flavor that I find mimics the flavor of wine and broth typically used in the soup. The better quality the better the flavor. I don't recommend any substitutions or omitting it as the eggs taste a bit flat without it.
• Garlic Powder + Dried Thyme- Key French Onion soup flavors. Don't skip these!
• Salt and Pepper- Always gotta have these basics.

Tips for the Best Freezer Breakfast Sandwiches

• Don't rush the onions. The onions take about an hour to get deeply caramelized. You have to stir and check them a couple of times but this is mostly hands off so don't try to speed it up (increasing the temperature will burn them) or cut it short (they develop key flavor over this time).
• Rest the eggs. The eggs tend to be a bit soft when they come out of the oven so let them cool down for about 20 minutes before cutting and assembling.
• Refrigerate before freezing. Regardless of whether you are freezing or refrigerating, it is important to place the sandwiches in the refrigerator with the lid of the container off or ajar to allow the sandwiches to completely cool down and the moisture to dissipate. Otherwise, they will end up soggy (no one wants that!). Once fully cooled, you can package the sandwiches into an airtight container or wrapping (I find parchment is fine to wrap in while they are still warm as it isn't airtight). 
• Defrost in the fridge. While you can reheat these straight from frozen, for best texture, I recommend placing one in the fridge the night before to thaw.

More Make Ahead Breakfast Recipes...

• Cheddar Herb Breakfast Biscuits
• High Protein Frozen Toaster Waffles
• Breakfast Fried Rice Bowl (Meal Prep)