These ham and egg breakfast sandwiches use eggs baked in one dish for easy portions over the next few mornings. Ham adds flavor, and whole-wheat English muffins give them a little more fiber.
Tips for ham and egg breakfast sandwiches
Use fully cooked sliced ham and plain egg whites. The eggs are baked as one slab, so an 8-inch-square dish helps keep the portions even.
High Protein Ham and Egg Breakfast Sandwiches
Equipment
- 1 8-inch-square baking dish
- 1 blender or whisk
- 1 scale
- 1 toaster
- 1 thermometer
- 1 small skillet
Ingredients
- 4 whole-wheat English muffins About 2 oz each.
- 4 large eggs
- 13 Tbsp plain liquid egg whites 3/4 cup plus 1 Tbsp.
- 1/2 cup 2% cottage cheese stirred, not drained
- 8 oz fully cooked sliced smoked ham 2 oz per sandwich.
- 1 tsp olive oil to coat the baking dish
Instructions
- Heat the oven to 350°F (175°C). Brush an 8-inch-square baking dish with the measured 1 tsp olive oil. Begin preheating while measuring the ingredients; a slow oven adds time.
- Blend the whole eggs, egg whites and cottage cheese just until combined, or whisk well if you do not mind visible curds. Pour into the prepared dish and spread evenly.
- Bake for about 20–25 minutes, checking at 20 minutes. The center should be set with no liquid egg and reach at least 160°F (71°C). Continue baking if needed rather than relying on color alone. Rest for 5 minutes, then cut into four equal pieces.
- Split the English muffins and toast without added fat. Warm the fully cooked ham in a small skillet according to its package directions while the eggs finish. Do not add butter or oil beyond the measured amount used for the dish.
- Put one-quarter of the baked egg mixture and 2 oz ham on each whole muffin, then close with the top half. One serving is one complete sandwich. Cheese, butter and condiments are not included in the estimate.
- Serve promptly. For meal prep, refrigerate the egg portions and ham promptly in shallow containers and let the muffin halves stop steaming before packing. Assemble once chilled, wrap individually and label with the date; keep the food within the safe cooling window.
Notes
Storage and meal prep
Refrigerate within 2 hours, or 1 hour above 90°F, at 40°F or below. Use within 3–4 days, or sooner if the opened ham or egg ingredients require it. Freeze individually for up to 2 months as an untested quality guideline. Thaw overnight in the refrigerator. Remove foil before microwaving; reheat covered in short intervals, turning and checking the center reaches 165°F. Re-toast the bread separately if desired. Microwave timing and freezer texture need a home test.
Ingredient notes and swaps
Use another whole-wheat muffin by weight and recalculate from its label. Honey ham, Canadian bacon and turkey are different products with different nutrition; do not keep the smoked-ham estimate automatically. Add cheese only with a measured quantity and updated worksheet. No extra salt is included because the ham and cottage cheese already season the filling.
About the nutrition
Nutrition is estimated from the listed amounts and documented reference foods. Brands, portions and ingredient swaps can change the numbers. This recipe has not been kitchen tested.