This freezer-friendly Turkey Sausage Breakfast Sandwich is a healthy grab-and-go idea with homemade sausage and a spinach egg scramble.
Perfect for meal prep, these sandwiches are easy to make ahead and reheat, making busy mornings a breeze!
Why you'll love this recipe
- Healthy and hearty: Packed with protein and spinach for a nutritious start to your day.
- Freezer-friendly: Perfect for meal prep—make a batch and reheat on busy mornings.
Ingredients and substitutions
- Olive oil – use another neutral cooking oil like grapeseed oil, avocado oil or peanut oil.
- English muffins – this breakfast sandwich can also be made in a biscuit or a bagel!
- Red bell pepper – use any bell pepper colour you prefer or have on hand.
- Avocado – use fresh sliced avocados or prepared guacamole.
- Microgreens – if you’re in a pinch, leave these out completely.
- Cheddar cheese – any shredded cheese will pair well with this breakfast sandwich. I recommend using a Tex Mex blend, cheddar cheese or white cheddar.
- Sriracha – any other chili sauce will work in place of Sriracha. The most popular substitution is Sambal Oelek, an Indonesian hot sauce.
Egg scramble
- Eggs – I haven’t tried this recipe with vegan egg substitutions, but you can definitely try to replace the eggs with a plant-based version. You can just use the egg whites.
- Spinach – fresh chopped spinach is recommended but defrosted frozen spinach will also work.
Turkey sausage
- Ground turkey – make your sausage with any ground meat that you prefer. You can also make this a plant-based sandwich by using your favourite vegan sausage brand.
- Fennel seeds – replace with anise or dill seed.
- Garlic powder – fresh garlic or garlic salt can be used to replace the garlic powder.
- Paprika – use chili powder, smoked paprika, cayenne pepper or crushed red chili flakes instead.
How to make this breakfast sandwich
Step 1: Prep the toppings.
Chop and gather all your toppings.
Step 2: Cook the sausage.
Form patties from the turkey mixture and cook
Step 3: Make the egg scramble.
Sauté spinach, then add eggs
Step 4: Toast the muffins.
Lightly toast the English muffins.
Step 5: Assemble the sandwiches.
Layer the sausage, egg scramble, and toppings between the English muffins.
Step 6: Serve or store.
Enjoy immediately or wrap and store.
How to Make Homemade Turkey Sausage
The homemade turkey sausage is one of the best parts of this recipe – it’s so good and also super healthy. You can use pre-made breakfast sausage to save time, but the homemade version is way better (and also generally has less calories).
Making the turkey sausage is surprisingly easy and you don’t have to limit it to just breakfast sandwiches. I also love using homemade turkey sausage for stir fries, soups and even pasta.
Here’s how to make it:
- Mix together the ground turkey with the fennel seeds, garlic powder, paprika, salt and pepper.
- Form the mixture into six ¼-inch thick patties.
- Cook the patties in a frying pan over medium-high heat for 2-3 minutes per side.
Frequently asked questions
Can I use store-bought sausage?
Absolutely! You can replace homemade turkey sausage with pre-cooked sausage patties to save time.
Are these sandwiches gluten-free?
To make them gluten-free, use gluten-free English muffins or bread.
Can I make these sandwiches vegetarian?
Yes! Swap the turkey sausage for a plant-based sausage or leave it out entirely for a veggie-filled sandwich.
Is turkey sausage healthy?
In general, turkey sausage is a lot healthier than regular sausage. Turkey is a leaner meat than beef or pork so you’re saving on the calories and the fat. Plus, when you make the turkey sausage yourself, you’ll be using whole ingredients so you can control the amount of salt you put in.
Storing and freezing
Storing: These breakfast sandwiches are perfect for meal prep! Wrap them tightly in plastic wrap or store them in an airtight container in the fridge for up to 5 days.
Reheating: Microwave for 1-2 minutes for a quick breakfast or toast in the oven at 350°F for 10-15 minutes for a crispy English muffin.
Freezing: Let sandwiches cool completely, then wrap tightly in plastic wrap and place in a freezer-safe bag or container. They’ll keep well in the freezer for up to 2 months.
Reheating from frozen: For best results, thaw overnight in the fridge, then reheat as instructed. If reheating directly from frozen, wrap in a dry paper towel and microwave for 1-2 minutes until fully warmed.
More breakfast sandwich recipes
Meal prep tools for this recipe
- These non-stick egg rings are perfect for making the perfect round eggs.
- Grab some glass meal prep bowls if you plan on packing these sandwiches as grab & go breakfasts.
Freezer-Friendly Turkey Sausage Breakfast Sandwiches
Ingredients
- 2 tbsp olive oil divided
- 8 eggs
- 1 cup spinach chopped
- 6 whole wheat English muffins
- 1 red pepper sliced
- 1 avocado sliced
- 1 cup microgreens
- 1 cup cheddar cheese shredded
Turkey Sausage
- 1 lb ground turkey
- 1 tbsp fennel seeds
- 2 tsp garlic powder
- 1 tsp paprika
- 1 tsp salt
- 1/2 tsp pepper
Instructions
- Chop, slice and prepare veggie toppings as well as shred the cheese before cooking for easy assembly.
- Mix ground turkey together with ingredients and form into six 1/4-inch thick patties. Heat 1 tbsp olive oil in a large frying pan over med-high heat, and add sausage patties, cooking for about 2-3 minutes per side.
- Remove sausages from the pan and set aside. Crack eggs into a large bowl and whisk until well combined, seasoning with salt and pepper. Heat remaining tbsp olive oil in a medium sized pan and cook eggs until barely set, stirring often. Add spinach and cook for another minute or so until eggs are cooked through.
- Meanwhile, add English muffins to a toaster to get toasted to your liking.
- Assemble breakfast sandwiches by topping bottom bun with cheese, then turkey sausage patty. Add egg scramble, followed by red pepper, avocado and microgreens. Omit microgreens if freezing.
- Serve immediately or wrap in plastic wrap and keep in the fridge (up to 5 days) or the freezer (up to a couple months).
Comments & Reviews
Carolyn says
How do you reheat these?
Taylor Stinson says
Hey Carolyn 🙂 I reheat these in the oven at 400 F for 15 minutes or in the microwave for 3-4 minutes. You’ll get a crispier bun in the oven so they’ll be a bit softer in the microwave, but will still taste good regardless!
Tess says
These sandwiches look amazing! Would be perfect to have a bunch in the freezer for when I’m running behind in the morning, which is often 🙂
Taylor Stinson says
Thanks Tess!! Avocado is surprisingly freezer-friendly too, I couldn’t believe it!
Olivia @ livforcake says
These look delicious, Taylor! I’m the same way with breakfast — I can’t even think about eating first thing in the morning, and then I’m starving at 10am. I love that you can make these ahead. My kinda breakfast!
Taylor Stinson says
Thanks Olivia!! I think it’s because I eat dinner so late but when you’ve got so much on the go it can be nice to finally sit down, eat and turn off. Everything in life revolves around eating somehow doesn’t it? LOL
Kristen @ A Mind Full Mom says
Taylor, I agree with you–diets are NOT the answer. Lifelong healthy choices is the way to go. These sandwiches look great!
Taylor Stinson says
Thanks Kristen, so glad you agree 😉 It’s so hard to initially get on track, but once you’re there it’s easy enough to keep the ball rolling indefinitely!