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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


One Pan Meal Prep Egg Sandwiches

Breakfasts and snacks can be tricky during the busy week! These prep-ahead sandwiches are the perfect balanced solution- made with egg, spinach, and whole grain English muffins. The best part is they are made on ONE sheet pan, so forget all the dirty dishes. They freeze well, so making this big batch ahead of time will save you time during the busy week but still allow you to have a nutritious breakfast or a protein-packed snack. Serve alongside some fruit for a complete meal.



6 large whole eggs

6 large eggs, just the whites

½ cup Milk of choice (I used skim milk)

1 cup Frozen chopped spinach

1 tsp Ground black pepper reduced fat

2 tsp Garlic powder

1 tspGround black pepper

12 each Whole grain English muffins, toasted

Optional: Avocado, tomato, extra veggies, mustard


  1. Preheat the oven to 375 degrees F. Grease a sheet pan with cooking spray. Make sure the sheet pan has sides or else the eggs will pour off the sides.

  2. Whisk whole eggs, egg whites, and milk together until smooth. Mix in the spinach, mozzarella, garlic powder, and black pepper. Mix well until combined.

  3. Pour egg mixture into the greased sheet pan. Bake for 12-15 minutes or until eggs are thoroughly cooked. This is a good time to toast the English muffins. Take eggs out of the oven and let cool. Also allow English muffins to cool.

  4. Once cooled, cut eggs into 12 squares or 12 circles (your choice). Add an egg square to a toasted English muffin. There should be one egg square/circle per English muffin. Once assembled, wrap in plastic wrap and place in the freezer.

  5. REHEAT INSTRUCTIONS: remove from plastic wrap, wrap in a damp paper towel, and microwave on high for 45-60 seconds or until thoroughly reheated. Top with optional ingredients, such as avocado, tomato, veggies, mustard, etc.


Serving Size: 1 Sandwich

Servings: 12 Sandwiches


Image by Ella Olsson


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