Easy Make-Ahead Frittata Breakfast Sandwiches with Turkey Bacon

Nutritional Info

Calories:: 450
Carbohydrates:: 30 grams
Fiber:: 10 grams
Protein:: 38 grams
Fat:: 21 grams

Note: These values represent one serving of four.

Simplify your morning routine with satisfying make-ahead frittata breakfast sandwiches. Photo by Casey Barber

Busy mornings can often lead to less-than-stellar choices when it comes to breakfast. If you’re craving something savory and filling, it can be easy to head right to the drive-thru for a beloved breakfast sandwich. But if you’re using the new year to be more mindful of your eating habits and kickstart a healthy eating plan, you can still enjoy the convenience of a fast food breakfast sandwich without added fats and non-nutritious fillers.

This balanced breakfast is packed with protein and healthy, fiber-rich carbohydrates to start your day on the right track.

“Eggs are traditionally a staple breakfast food and for good reason,” says fitness coach and nutrition expert Chris Barakat, MS, ATC, CISSN, who partnered with Tonal to create The Ultimate Nutrition Guide during January’s Four-Week Fast Track: Accelerate. “Besides providing you with all nine essential amino acids, which makes them a complete protein source, eggs also provide you with an abundance of micronutrients—one of those being choline, which has been shown to improve cognitive function and brain health.”

If you’re just starting to count your daily caloric intake during your Accelerate journey, these highly customizable breakfast sandwiches make it easy to calculate exactly how much you’re eating in one serving depending on the ingredients used. Simply swap in a different cheese (or leave it out altogether), or take out the turkey bacon. Don’t like spinach? Simply use a heaping cup of your favorite cooked green vegetables, such as kale, arugula, asparagus, or broccoli in its place.

You can also enjoy the frittata without the English muffin, or substitute it with a low-carb tortilla wrap if you’re looking to reduce your overall carbohydrate intake. As the name implies, these sandwiches can easily be made in advance–and frozen for up to one month–saving you time and money as you start your day.

If you’re getting serious about losing weight or looking to improve your body composition this year, check out Barakat’s Ultimate Nutrition Guide to calculate how much you should be eating each day and learn more about the best way to achieve your fitness goals by making better food choices.

Make-Ahead Frittata Breakfast Sandwiches

Serving: 4
Prep Time: 10 min
Cook Time: 35 min

Ingredients

Olive oil or avocado oil cooking spray
6 large eggs
1 (10-ounce) package fresh baby spinach
57 grams (about 1/4 cup) reduced-fat cottage cheese
1/2 teaspoon kosher salt
Freshly ground black pepper to taste
8 slices turkey bacon
4 slices cheddar cheese
4 Dave’s Killer Bread English muffins, toasted

Directions

Preheat the oven to 375 degrees F. Line a square 8- or 9-inch baking dish (glass or ceramic) and a large-rimmed sheet pan with parchment paper.

Steam the spinach in a 12-inch high-sided skillet or saute pan over medium-low heat with 1 tablespoon of water. You can also steam it in the microwave for about 1 minute.

Transfer cooked spinach to a metal strainer and drain off the excess liquid, pressing the spinach leaves to extract as much water as possible, then set aside. Too much moisture will affect the texture of the frittata.

In a large bowl, whisk together the eggs, cottage cheese, salt, and pepper. Mix the spinach, or other veggies if using, into the egg mixture. Pour into the prepared baking dish.

Arrange the turkey bacon slices on the prepared sheet pan.

Transfer the eggs and turkey bacon to the oven and bake for approximately 30-35 minutes, flipping the bacon after 20 minutes. The eggs are done when they are completely set and springy to the touch in the center of the pan. They should not jiggle when the dish is gently shaken.

Use the parchment paper to help lift the frittata out of the pan and onto a cutting board. Slice into 4 square pieces.

To assemble the sandwiches, place one slice of the frittata on an English muffin. Top each sandwich with one slice of cheddar cheese and two slices slices turkey bacon.

Eat immediately or allow to cool and wrap individually in foil. The sandwiches may be refrigerated for up to two days or frozen up to one month.

To reheat frozen frittata sandwiches:

Unwrap the sandwich and microwave for 1 to 1 ½ minutes.

Or bake, wrapped in foil, in a 375-degree toaster oven, for 15 minutes, then unwrap and heat for an additional 5 minutes before serving.