Ham and Cheese Casserole Sandwich


Because breakfast should never be skipped! I have fallen in love with homemade breakfast sandwiches, they are my new favorite thing to make. This ham and cheese casserole sandwich is FANTASTIC! If you are working on your meal plan and want a delicious breakfast that is easy to take on the go add this breakfast sandwich to your plan. It is a fantastic recipe that allows you to meal prep the sandwiches ahead of time, allowing you to have a quick breakfast throughout the week. It is also a great sandwich for anyone counting macros. Check out my notes below on how you can adjust the macros in this sandwich.

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Breakfast
Cuisine: American
Keyword: Breakfast, Breakfast Sandwich, Counting Macros, Eggs, Ham and Cheese, Meal Planning, Meal Prep
Servings: 6

Ham and Cheese Casserole Sandwich


  • ½ cup Ham diced, (about 4 oz)
  • ¼ cup Yellow Onion diced, (about 35 grams)
  • 1 tsp Extra Virgin Olive Oil
  • 3 cup Spinach and Arugula Mixture (about 100 grams)
  • ¼ cup Cheddar Cheese freshly shredded (about 28 grams)
  • 1 tbsp Chives fresh, diced
  • cup Liquid Egg Whites (about 14 oz)
  • 5 Large Whole Eggs
  • 1 Avocado smashed (about 200 grams)
  • 6 Light Multi-Grain English Muffins
  • 1 Lime juiced
  • ½ tsp Black Pepper
  • ½ tsp Garlic Powder


  • Pre-Heat oven to 375'° and spray a 8×10" baking dish with non-stick cooking spray.
  • Heat a medium saute pan to medium heat.
  • While the pan is heating dice your onions and ham. Once the pan is hot add the oil to the pan, then add the diced ham and onions. Cook on medium heat for 3-5 minutes, stirring every minute or so. This cook time is just to soften up the onions and allow their flavors to open up.
  • While the ham and onions are cooking, add the egg white liquid and 5 whole eggs to a large bowl. Whisk the eggs and egg whites together for 1 full minute. This adds a little air into your eggs making them fluffy.
  • By now your ham and onions are done. But before removing from the heat, add your spinach and arugula to the pan, cook with the ham and onions for another 1 minute, just enough for the greens to soften and wilt.
  • Once the greens have wilted add the ham, onion, and green mixture to your prepped baking dish, spreading the mixture evenly on the bottom of the baking dish. Then top the ham and onions with your whisked eggs. Pour the eggs over top of everything.
  • Then sprinkle with your freshly shredded cheese, chives, and some black pepper and garlic powder.
  • Place your baking dish in the oven and cook for 15-20 minutes, until the eggs have puffed up, and the top is a light golden brown color.
  • While the eggs are baking slice your english muffins in half to build your sandwiches.
  • In a small bowl scoop out your avocado and smash with a fork. Season with a little black pepper and garlic powder and the juice from one lime. The lime juice will help prevent the avocado from going brown for 2-3 days.
  • If you plan to eat these sandwiches right away, toast your english muffins. If you plan to eat them later skip toasting the muffins now and go right to assembling them.
  • Once the eggs are done allow to cool for a few minutes, then cut your casserole into 6 servings.
    I used a biscuit cutter to cut them into circles, however, you can simply cut them into squares. Using the biscuit cutter you will have a few leftover random pieces of the egg….but i just eat those on their own while I put together the sandwiches.
  • Now assemble your sandwiches: First by spreading a little smashed avocado onto the bottom half of the english muffin, then top with a portion of your egg casserole and finish with your other half of english muffin.
  • Serve and enjoy, or see my notes below this recipe on the best way to meal prep these sandwiches.

Macro Nutrition

Nutrition Facts
Ham and Cheese Casserole Sandwich
Amount Per Serving (1 Sandwich)
Calories 463 Calories from Fat 147
% Daily Value*
Fat 16.3g25%
Saturated Fat 3.7g23%
Trans Fat 0g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 6.1g
Cholesterol 14.9mg5%
Sodium 490.7mg21%
Potassium 319.4mg9%
Carbohydrates 34.5g12%
Fiber 5.2g22%
Sugar 2.4g3%
Protein 39.3g79%
Vitamin A 18.6IU0%
Vitamin C 13.4mg16%
Calcium 12.8mg1%
Iron 14.9mg83%
* Percent Daily Values are based on a 2000 calorie diet.


  • Are you trying to get better at meal planning? 
  • Do you find yourself eating the same recipes every few weeks?
  • Are you having trouble finding recipes for meal prep? 
  • Or are you counting macros? 

If you are bored of eating the same recipes every week and answered yes to any of these questions, then you are going to want to check out my notes below. Tips on how you can incorporate these ham and cheese casserole sandwiches into your meal plan and meal prep. If you are counting macros I also provide tips on how you can make adjustments to this recipe to fit your macro goals. 


Meal planning doesn’t have to be hard or take a lot of time. In fact, meal planning can be fun when you are provided with easy new recipes each week. Meal Planning can also help save money, prevent food waste, and save you time. 

The best things about this recipe are in just a few minutes you can have a warm delicious breakfast to go! 


This is a wonderful recipe for meal prepping. You can store the individual servings in the fridge for 5 – 7 days. Wrap each individual sandwich in parchment paper to store in the fridge. Then when its time to eat, unwrap the sandwich and pop it in a toaster oven for 3 – 4 minutes! Or if you don’t have a toaster oven, pop them in the microwave for 45-60 seconds. In the microwave, the muffins won’t get crispy but they will still be tasty.

Or, you can store them in the freezer for up to 3 months (without the avocado). Wait for them to cool completely, then wrap them in parchment paper and place them in a ziplock bag. I try to get as much air out of the bag before placing them in the freezer. Then when its time to eat microwave for 90-120 seconds, adding avocado to the sandwich either before or after heating…it’s up to you!

It is important to know that the avocado will start to turn brown after 1-2 days. If you find that unappetizing you can wait to slice the avocado until right before eating so it is fresh and green.


  • You can pre-cut your avocado: Toss your avocado chunks with a little lime juice, then portion into zip lock bags. Suck all the air out of the zip lock bag and store in the fridge. Typically my pre-cut avocados will last 2-3 days before starting to brown if I sucked all the air out. 



The majority of the protein in this recipe comes from the whole eggs, egg white liquid, and the cheese. However, both the whole eggs and cheese contain about 50% protein and 50% fat, leaving them hard to adjust without also adjusting the fat macro. Although, the egg white liquid in this recipe is extremely easy to adjust.

If you are looking to increase or decreased the protein you can easily do so by changing the amount of liquid egg whites in this recipe:

  • For every 1 fluid ounce of egg white liquid there is 10 grams of protein.

The carbohydrate in this recipe comes from the English muffin. However, you can choose to use another type of english muffin, bagel, bread, or how about a croissant. Feel free to use your imagination. Shoot, go protein style…get rid of the bread altogether and wrap the entire thing in a lettuce leaf!


The fats in this recipe come from the whole eggs, cheese, and avocado. The eggs and cheese both contain a decent amount of protein. Therefore, making adjustments to either will also adjust your protein. 

On the other hand, the avocado is very easy to adjust:

  • For every 25 grams of avocado, there is 6.3 grams of fat, allowing you to reduce or increase the amount of fat as much as you would like to hit your macro goals.

If you are looking to decrease the fats but love your avocado, you could reduce the fats by using few whole eggs, choosing to remove the egg yolk, or remove a whole egg and use more egg white liquid.

  • Removing the yolk will decrease the fat by 4 grams per egg yolk removed. 

When adjusting macros to these ham and cheese casserole sandwiches, you will want to keep in mind the number of servings you are making.

ham and cheese casserole sandwich meal prep meal planning counting macros

Love breakfast sandwiches?

Check out my Chicken Sausage Breakfast Sandwich

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