15个高蛋白早餐三明治，您可以冷冻，加热和吃

在自制的早餐三明治is a great option for a well-balanced morning meal. But what's even quicker and easier are breakfast sandwiches that you can进餐准备ahead of time and store in the freezer.

Withmake-ahead breakfastsandwich recipes, mornings are that much simpler and you can feel good that you put something nutritious in your body.

Read on for 15 breakfast sandwich recipes that are chock full of protein to keep those mid-morning cravings at bay.

• Protein: 23 grams

通过在这种美味的早餐三明治食谱中添加西红柿，为传统的烤奶酪升级。

“这个三明治是用全麦面包制成的，这是纤维的重要来源，切达奶酪, which adds a protein," saysAndrea Mathis，RD. "Together, these will help to satisfy hunger."

用portabello蘑菇和新鲜的芝麻菜制成的这款美味的早餐三明治肯定会为您的早晨增添一阵欢乐。但是，仅仅因为这份早餐三明治是素食主义者，并不意味着它会滑落在蛋白质上。

"This sandwich is made with hearty ingredients like cashew cheese, which contributes a significant amount of protein to the meal," Mathis says. "And thefresh spinachand arugula add protein, too."

• Protein: 16 grams

Goat cheeseMathis说，蘑菇，鸡蛋和全谷物英式松饼在此食谱中融合在一起，制作出一种美味而饱满的早餐三明治，并含有大量的蛋白质和纤维。

Not to mention, the greens and mushrooms add valuable plant nutrients and may count as one of your daily servings of veggies!

• Protein: 15 grams

随着您经典的培根，鸡蛋和奶酪早餐的旋转，加拿大培根（比普通培根要瘦得多）添加了蛋白质和咸味早餐味。只需一个炸鸡和一些融化的奶酪，它们就非常简单地放在一起并节省以后。

"This breakfast sandwich has 15 grams of satisfying protein and only 2 grams ofsaturated fat," Mathis says. "It's a perfect nutritious option for those with busy mornings."

• 蛋白质：25克

You'll probably be surprised to find out that these yummy breakfast wraps are made completely in the microwave in just about three minutes. That means you don't even have to dirty a pan when you make them on meal-prep days!

"The avocados in this breakfast wrap recipe are a great source of healthy fats and theblack beansprovide protein, folate and iron," Mathis says. "You'll also get a good amount of fiber from the beans."

• 蛋白质：21克

If you're looking for a decadent savory breakfast sandwich recipe that's loaded with flavor and nutrients, look no further than this one. A creamy spread of brie on a sprouted grain bun with a fried egg, fresh lemon juice and arugula makes this breakfast a dream, but take caution if you have heart problems.

"The sodium in this breakfast sandwich recipe is on the higher end," Mathis warns. "To lower sodium, omit the salt."

• Protein: 31 grams

These Freezer Breakfast Sandwiches are perfect for meal-prepping ahead of time. You can cook all of the eggs and other ingredients together in a large batch, just make sure to wrap your sammys individually so they freeze well.

This breakfast sandwich recipe calls for ham (which reheats very well, according to the author), but you can swap it out for any other protein source or topping you prefer. Sliced avocado is another great option!

这个食谱中的鸡蛋是真正的恒星。“鸡蛋是蛋白质的重要​​来源，它们也含有胆碱 - 一种营养素，可以帮助大脑和神经系统功能," Mathis says.

顾名思义，当您选择这些素食的冰冻早餐三明治时，您会得到一定剂量的植物营养。提前制作这些，您将整个星期都会享用营养丰富的早餐。

“通过将菠菜与高维生素C的食物C，像烤红辣椒一样，身体更有能力吸收菠菜中的非血红素铁。”莎拉·杰克逊（RD）, founder of Origin Nutrition.

Some烹饪方法不过，破坏维生素C。为避免这种情况，请烤或搅拌红辣椒。

• Protein: 36 grams

这些冰柜友好的百吉饼是专门为餐费设计的另一个早餐三明治食谱，易于存放和重新加热。总共约15分钟，您可以准备多达6种早餐。

The recipe is pretty simple, with just bagels, eggs, cheese and ham, salt and pepper on the ingredients list.

Consider swapping regular bagels with awhole grainversion to increase fiber, Jackson says. You can also throw in a handful of spinach or arugula to add vitamins and minerals.

• 蛋白质：18克

用这种冰柜友好的食谱制作12种美味和营养的早餐三明治。烤红辣椒，西兰花，西红柿和罗勒提供植物营养，而鸡蛋和培根为您提供蛋白质。

"The protein in this recipe is key to regulating hunger levels and for preventing overeating," Jackson says. That's what makes this protein-rich breakfast sandwich great for healthy eating and even weight loss and weight management.

• Protein: 17 grams

For the purposes of this round-up, yes — a quesadilla can be considered a sandwich. In fact, this recipe is perfect for those who might prefer a lighter bite with fewer carbs than your traditional breakfast sandwich.

Using turkey sausage in this recipe will help to lower thesaturated fat, which is important for heart health, Jackson says. "Eating too much saturated fat has been shown to contribute to atherosclerosis, which can lead to heart disease."

• 蛋白质：24克

You may have to open your mind to consider that a veggie burger makes a great breakfast sandwich, but with 24 grams of protein thanks to the patty and a crunchy fried egg, you'll come back to this recipe again and again.

"The guacamole and橄榄油in this recipe provide heart-healthy mono and poly unsaturated fats which are known to increase HDL or good cholesterol levels," Jackson says.

• 蛋白质：44克

Having this breakfast on hand will surely keep you out of the drive-thru. It's got some serious, bold flavor thanks to the fresh salsa and creamy guacamole, which also offer plant nutrients.

鸡蛋，黑豆和培根都在这份早餐三明治食谱中有助于蛋白质，但是如果您要素食，您可以省略培根并仍然有高蛋白餐。

To avoid sogginess, consider keeping the salsa and guacamole fresh in the fridge and adding it to your sandwich after reheating.

• 蛋白质：13克

Meal prepping早餐三明治es like these makes making healthy decisions easier. "Having a satiating breakfast means there is less of a chance for over-eating later in the day," Jackson says.

制作此食谱的完美鸡蛋的诀窍是将它们轻轻烘烤，并用所有固定装置烘烤，直到将它们固定为固定为止。然后，只需使用曲奇切割机或梅森罐子切出鸡蛋，将它们放在面包上，包裹和冷冻！

• Protein: 29 grams

这款牛排早餐墨西哥卷饼食谱是将剩菜剩饭享用令人愉悦又美味的午餐的理想方式。

这种食谱将牛排与地瓜配对，上面撒上冷藏的希腊酸奶和新鲜切碎的香菜，但鼓励您使用任何蔬菜或其他喜欢的添加剂。一个墨西哥卷饼的蛋白质呈29克，这一定会让您完整直至午餐时间。