Every week, I try to prioritize prepping my breakfast ahead of time, so I know I have a nourishing option ready for me. These easy, freezer-friendly sheet pan Spinach and Feta Breakfast Sandwiches are perfect for quickly reheating on your way out the door in the morning. Just pour everything onto a sheet pan, cut into even squares, assemble into sandwiches, and place in the freezer until you’re ready to enjoy. Reheat these in the microwave, air fryer, or oven! This recipe is featured in week 1 of my 2026 May Meal Prep Plan.

two egg sandwiches stacked on each other

overhead shot of 2 sandwiches on parchment paper with bowl of feta

overhead shot of ingredients including eggs, spinach, feta, spices, milk and english muffins

spinach and feta breakfast sandwiches ingredient notes:

Spinach: Spinach and feta is one of my favorite breakfast combos for a savory egg dish. Packed with iron, folate, fiber, and vitamins, spinach is one of the easiest ingredients to include in a dish for major health benefits. I love making these when I have a bag of spinach about to go bad to reduce waste and get my greens in first thing in the morning.

Feta: The tangy feta adds a Mediterranean flare to these sandwiches that brings out the flavor in every bite. The key here is finely crumbling the cheese, so that it can evenly distribute amongst the egg mixture, the smaller the better.

Gluten-free English muffins: I prefer to use a gf english muffin for my sandwiches, but you can use whatever you have on hand like bagels, croissants, or bread. My favorite are these ones!

Unsweetened milk: Adding a creamy liquid like milk bulks up your egg bake and helps with moisture. Opt for an unsweetened and unflavored milk like cows, almond, or soy milk. Coconut milk will not work as well since it carries a stronger flavor. Or substitute for 1 cup of blended cottage cheese for added protein.

Eggs: Last, but certainly not least…eggs! The trick is ensuring the eggs do not over bake to avoid a rubbery texture when reheated, it’s okay if there’s a little bit of not-quite-set egg in the center when you remove it from the oven.

egg mixture cut into squares on a cutting board

spinach and feta breakfast sandwiches

Recipe by Jenn Lueke

4.1 from 118 votes

Servings

–

servings

Prep time

minutes

Cooking time

minutes

Cook Mode

Keep the screen of your device on

Ingredients

neutral oil spray
12 large eggs
1 cup unsweetened, unflavored milk of choice (or substitue for blended cottage cheese for extra protein)
1 teaspoon garlic powder
3/4 teaspoon kosher salt
1/2 teaspoon ground black pepper
2 cups baby spinach, finely chopped
3/4 cup crumbled feta cheese
6 gluten-free english muffins

Directions

Preheat the oven to 325ºF. Grease a 9- by 13-inch non-stick sheet pan with oil spray. (You can also use a 9- by 13-inch baking dish if you do not have a non-stick sheet pan.)
In a large bowl, whisk together the eggs, milk, garlic powder, salt, and ground black pepper. Stir in the chopped spinach and crumbled feta and mix until combined.
Carefully pour the egg mixture onto the sheet pan. Bake until the eggs are fully cooked, 25 to 30 minutes. Cool completely in the sheet pan on the counter, about 10 minutes.
Meanwhile, slice the English muffins in half.
Slice the rectangle into six even pieces (down the middle, then three times across). Place an egg square in between each English muffin, then wrap each in parchment paper or foil. If the egg pieces are too big for the muffins, you can trim the sides a bit (and save the scraps!). Refrigerate in a sealed bag for up to 4 days, or freeze for up to 3 months.
To serve: unwrap the sandwich from the parchment and microwave for about 90 seconds to defrost. For best results, also bake or air-fry at 350ºF until the muffin is toasted and the egg is warm, 3 to 5 minutes.

Notes

Additional protein: You can easily add in a protein like crumbled breakfast sausage, sausage patties, or bacon. Swap the feta for shredded cheddar cheese if you prefer it.
Store it: Refrigerate the wrapped sandwiches in a large sealed bag for up to 4 days. Freeze the wrapped sandwiches for up to 3 months. If you plan to freeze these, double-wrapping the sandwiches in parchment then foil minimizes the risk for freezer burn.
Reheat it: From frozen, unwrap the sandwich from the parchment and microwave for about 90 seconds to defrost. For best results, also bake or air-fry at 350ºF until the muffin is toasted and the egg is warm, 3 to 5 minutes. From refrigerated: bake or air-fry at 350ºF until the muffin is toasted and the egg is warm, 3 to 5 minutes

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One Comment

PamelaB says:
July 2025 at 10:08 pm
I haven’t tried this yet, but I’ve cooked enough that I know what I’m looking at.
This recipe is wide open to customizing for personal taste or just creating variety.
Add (I’d consider sauteing first) red bell pepper, mushrooms, onion-green, yellow, red, possibly leek, asparagus (a personal favorite), basil, smoked paprika, etc. Wherever your taste takes you.
Try on top of toast, a thin bagel, wrapped in a tortilla or pita bread.
0h…avocado. Dollops of cream cheese or plain yogurt. Change up the cheese type.
Red pepper flakes…or jalapeños.
Cut it into cubes or stick shape & it’s finger food for toddlers.
Love this kind of flexibility.