Freezer-Friendly Veggie Egg McMuffins

Cheesy, savory, Veggie Egg McMuffins get GREENS into your kids first thing in the morning, even on busy mornings!

veggie egg mcmuffin and berries


When you’re taking care of little ones, you pretty much HAVE to know a few time-saving tricks to get you through busy weekday mornings. Here’s one I can’t live without: I pack my kids’ lunches the night before. (If I don’t, no matter WHAT I do in the morning, we end up fifteen minutes late for school.)

Another strategy I swear by to save time in the morning is to make our family’s breakfast ahead of time. I batch-cook waffles, muffins, and lately, these Veggie Egg McMuffins, and store them in the fridge or freezer so they’re ready to heat up and eat at a moment’s notice.

There’s nothing quite like waking up on a Monday and serving a healthy homemade breakfast without lifting a finger. Plus, it’s pretty great to have zero dishes to clean up until lunchtime.

A Fresh-Flavored Egg McMuffin

These McMuffins taste super fresh, even when defrosted from frozen. I can’t resist spinach as the main veggie in these, but if your family prefers other veggies like bell peppers or mushrooms, feel free to swap in what you love. Any veggie you choose is a veggie that gets eaten BEFORE noon. Which basically makes you a super parent.

I serve ours with a side of fruit and they make a totally satisfying morning meal. And since the veggies are finely-chopped and mixed with eggs and cheese, there’s a good chance picky eaters will give these the thumbs up, too.

Solid Morning Nutrition

Veggie Egg McMuffins might sound a little like fast food, but these savory breakfast sandwiches provide perfectly balanced nutrition to your kids before school or play.

The eggs are scrambled and baked together with fresh spinach, finely-chopped onions, garlic, and cottage cheese for a yummy, vegetarian, protein-filled sandwich.

For the English muffins, I always buy whole wheat. Not only does it provide better nutrition than white flour, it also sets the tone for what’s normal food to eat at home. My kids are going to shop for themselves someday, and I hope they’ll reach for whole wheat on their own!

When I pack these sandwiches for the freezer, I put a cold slice of cheese on top of the eggs, then double-wrap it in parchment paper and tin foil. When the sandwich heats up in the oven, the cheese melts over the eggs. So delicious. Enjoy!

Veggie Egg McMuffins

Freezer-Friendly Veggie Egg McMuffins

Freezer-Friendly Veggie Egg McMuffins
Serves: 12


  • 1 small – onion
  • 2 teaspoon – olive oil
  • 6 cup – spinach
  • 12 large – egg
  • 1/4 teaspoon – salt
  • 1/4 teaspoon – black pepper, ground
  • 1 cup – cottage cheese
  • 12 slice – cheddar cheese
  • 12 regular – English muffin, wheat


  1. Preheat oven to 350, and line a 9 x 13 baking pan with parchment paper.
  2. Finely chop the onion, and saute over medium heat in a large frying pan until tender and starting to brown, 7-10 minutes.
  3. Add the chopped baby spinach and saute gently until spinach is wilted and tender, but not overcooked. Let cool slightly.
  4. In a large mixing bowl, whisk together eggs, cottage cheese, and sauteed veggie mixture.
  5. Pour the egg and veggie mixture into the baking pan and bake at 350 F for 20-22 minutes until eggs are cooked through.
  6. Cut the egg mixture into 12 squares and assemble the sandwiches: one square of eggs and one slice of cheese inside each English muffin.
  7. Wrap in parchment paper and foil to freeze entire sandwich. To reheat, place foil wrapped sandwich in a preheated oven at 350 F for 30 minutes. Or REMOVE FOIL and microwave on high 3 minutes.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 342 17%
  • Fat: 16 g 25%
  • Carb: 28 g 9%
  • Fiber: 3 g 12%
  • Protein: 20 g 40%
  • Sugar: 2 g
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helix jump says:

Thanks for sharing Sommer. I’m always looking for ways to make my own nutritious snack bars

unscrambler says:

It looks very delicious.

Really looking amazing looking muffins .
looking delicious. i cam feel the good the taste through pictures

Kim Otto says:

Could you please create a link so I can add this to the meal plan?

Sarah says:

These look delicious. Any ideas for a dairy free alternative to cottage cheese? My son and dairy are not a good combo 🙁

Natalie says:

Yes. The best way is to disassemble and toast the muffin and then heat the rest of it separately in the microwave.

Natalie says:

No I didn’t. I either bake them and it toasts it nicely, or if I am in a hurry I will disassemble and toast the muffin and then heat the rest of it separately.

Alissa says:

Do you toast the english muffin before assembly?

Kaye says:

I am making these for my husband who needs a healthy breakfast on the go!

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Gail says:

can you microwave?

Natalie says:

Yes definitely. I usually separate the muffin and toast it in the toaster and then microwave the rest. Otherwise the muffin isn’t crispy – it is more mushy.

Rachel ellzey says:

Can you heat up the muffins in microwave when ready to eat instead of puttin back in oven?

Kate says:

Just made 6 of these- 3 with spinach and 3 with salsa and frozen corn. SOOO good! I also sprinkled shredded monterey jack cheese on top before I baked. Thank you for this! This is exactly what I crave in the morning and it’s so nice to have it ready for me in the freezer.

Eser says:

This is such a great idea for lunches. Quick, easy and healthy…what more could you want.

terrific! a healthy and delicious snack! Hitting two birds with one stone. Surely the children would love this.

Amy says:

Thanks! I just got into freezer cooking and can’t wait to try this.

Healthy, Happy Eaters.
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Healthy, Happy Eaters.
Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.