Postpartum Meal Prep: High-Protein Breakfast Sandwiches
When you’re in the absolute THICK of postpartum life, and you are zombieing your way to the kitchen in the morning before you are fully awake, the last thing you want to worry about is what to feed your family (and likely your starving self if you are breastfeeding). You need some good go to breakfast meals that are ready to go, nourishing, and packed with protein to keep up with your own recovery and energy demands. That’s why I love making these easy meal-prep breakfast sandwiches ahead of time! They’re freezer-friendly, high in protein, and absolutely delicious. Your entire family will LOVE THESE! 🙂
Why This Recipe is Perfect for Postpartum Moms
- Prepare Before Baby Arrives – Make a batch in your third trimester so you have easy meals ready when your little one arrives.
- High-Protein & Balanced – Each sandwich packs 22g of protein to support postpartum recovery and milk supply (if breastfeeding) and will satisfy the hunger of your entire family!
- Make-Ahead Convenience – Batch cooking means less time in the kitchen and more time snuggling your little one.
- Nutrient-Dense Ingredients – Spinach for iron, eggs for choline, whole grains for fiber, and ethically raised turkey bacon for a high-quality protein boost.
- Easy to Reheat – Pop one in the microwave, and you have a warm, satisfying meal in minutes!
- Baby led weaning friendly as well if you have another little one in the house! (We will discuss how below)
Make These for a Postpartum Friend
Out of all of the beautiful gifts to give your friends and loved ones when welcoming a little one into their home, a ready-to-eat meal is pretty hard to beat.. especially if they have other kids running around their home! Dropping off a batch of these breakfast sandwiches (frozen and individually wrapped) along with some snacks and a cozy meal will give that new mama some much needed rest in these new mornings. Trust me, she’ll thank you!
Baby-Led Weaning (BLW) Modifications
If you have a little one at home starting solids, these sandwiches can be easily adapted for baby-led weaning:
- Eggs: Cut the egg squares into baby-friendly strips or small pieces for easy gripping.
- Cheese: Use a mild cheddar and melt lightly for safe texture.
- Bacon: Skip or finely chop to reduce choking risk.
- English Muffins: Offer lightly toasted pieces or use a soft whole grain bread.
- Freezing for Baby: You can freeze baby portions, ahead of time and thaw overnight in the fridge before serving for the best texture. If heating from frozen in the microwave like you would do your own, just make sure it has cooled enough before serving it to your little one.
FAQs & Tips
1. Can I use different types of bread?
Absolutely! If you prefer gluten-free, swap in a GF English muffin or wrap the eggs in a low-carb tortilla. We actually prefer to make our own english muffins so we can add more whole grains and seeds! They are super easy and actually WAY more delicious than store bought english muffins!
2. How do I make these dairy-free?
Use unsweetened almond or oat milk and swap the cheddar for your favorite dairy-free cheese.
3. What’s the best way to store these?
After wrapping, store in an airtight container or freezer bag to prevent freezer burn.
4. How long do these last in the freezer?
They stay fresh for up to 3 months but are best enjoyed within the first month for optimal taste and texture.
5. Can I add more veggies?
Of course! Try bell peppers, mushrooms, or shredded zucchini for added nutrients.
Why This Recipe Works for a Healthy Postpartum Recovery
✔ Protein-Packed: Essential for healing and rebuilding muscle tissue. ✔ Healthy Fats: Keeps you full longer and supports hormone balance. ✔ Iron-Rich Ingredients: Helps prevent postpartum anemia. ✔ Quick & Easy: Because let’s be real—new moms don’t have time for complicated meals.
Can This Recipe Work for Gestational Diabetes?
SURE CAN! 🙂 These make-ahead breakfast sandwiches can be a great option for managing blood sugar during pregnancy with a few simple modifications.
How to Make This Recipe Gestational Diabetes-Friendly:
- Choose a Lower-Carb Bread: Swap the English muffin for a whole grain, sprouted, or lower-carb option to reduce the glycemic impact. You can also try a high-fiber wrap or thin-sliced whole wheat bread.
- Increase Fiber: Adding extra spinach, bell peppers, or mushrooms boosts fiber, which helps slow down how quickly glucose enters your bloodstream.
- Balance Carbs & Protein: Each sandwich has about 22g of protein and 22g of carbs, making it an already well-balanced choice. If you need to adjust, pair it with a handful of nuts or a side of avocado for more healthy fats.
- Watch the Cheese & Bacon: Some processed meats and cheeses have added sugars or preservatives that could affect blood sugar levels. Choose nitrate-free turkey bacon and full-fat, minimally processed cheese for a more stable option.
- Monitor Portion Sizes: If you find that one full sandwich spikes your blood sugar, try eating half a sandwich with a protein-rich side like Greek yogurt or cottage cheese and monitor your response.
High Protein Breakfast Sandos
Ingredients
- 24 whole eggs pasture raised if you can
- 3/4 cup milk or milk substitute
- 6 tbsp parmesan freshly grated
- 4 cups chopped spinach
- 1 cup bell pepper (or any other veggies you want)
- 1 tsp salt
- 1 tsp pepper
- 24 slices turkey bacon ethically raised / certified humane / animal welfare approved
- 24 slices cheddar cheese
- 24 whole whole grain english muffins
Instructions
- heat oven to 375 degrees F
- Beat together eggs, milk, parm, salt, and pepper
- mix in chopped spinach (and/or other veggies)
- pour in sheet pan and bake for 12-15 minutes – or until eggs are cooked through)
- cook bacon (I usually throw it on another baking sheet and put it in the oven with the eggs)
- once eggs are cooked cut into 24 square servings (I use a pizza cutter for this)
- assemble each English muffin with an egg square, piece of bacon, and slice of cheddar cheese.
- if eating right away, place back in the oven to melt the cheese.
- if making ahead – place sandwiches on cookie sheet and store in freezer for 1-2 hours to flash freeze. Remove the sandwiches and individually wrap each in either parchment paper, cling wrap, or tin foil.
- when reheating from frozen, remove wrap, place in microwave safe dish, and microwave for about 45 seconds each side or until warmed through.
Notes
Final Thoughts
These meal-prep breakfast sandwiches are a lifesaver for postpartum moms. Whether you’re preparing before birth, recovering from delivery, navigating those sleepless nights, or looking for a nutrient-packed grab-and-go breakfast, this recipe has you covered.
Try them out and let me know what you think! 💛
