Crack the eggs into a large mixing bowl, then add the egg whites, Greek yogurt, salt, black pepper, and garlic powder. Using a whisk, mix everything together until the mixture is completely smooth and uniform in color. Make sure the yogurt is fully blended in so there are no lumps—this helps keep the eggs soft and creamy after reheating.

Lightly grease a baking dish with olive oil or non-stick spray to prevent sticking. Pour the egg mixture into the dish and gently tilt or spread it so it forms an even layer. This ensures the eggs cook evenly and are easy to cut into sandwich-sized portions later.

Place the baking dish into a preheated oven at 180°C (350°F) and bake for about 15–18 minutes. Keep an eye on it toward the end—the eggs should be set but still slightly soft in the center. Avoid overbaking, as this can make them rubbery after freezing and reheating.

While the eggs are baking, heat a skillet over medium heat and add the chopped chicken or turkey sausage. Cook for 5–7 minutes, stirring occasionally, until it is fully heated through and slightly browned on the edges for extra flavor.

Once the eggs are done, remove the baking dish from the oven and let it cool for a few minutes. This makes it easier to handle. Carefully cut the baked eggs into equal portions that match the size of your muffins, aiming for neat squares or circles.

Split and lightly toast the English muffins if you prefer a firmer texture. This step helps prevent sogginess after freezing and reheating.

Assemble each sandwich by placing one portion of egg on the bottom half of a muffin, followed by a layer of cooked sausage and a slice of cheese. Place the top half of the muffin over the filling and press gently to hold everything together.

Allow the assembled sandwiches to cool completely at room temperature before wrapping. This step is important to prevent condensation, which can lead to soggy bread in the freezer.

Wrap each sandwich tightly in foil or parchment paper, making sure all sides are sealed well to protect them from freezer burn and maintain freshness.

Place the wrapped sandwiches in the freezer. When ready to eat, unwrap and reheat in the microwave for 1–2 minutes, or warm in an air fryer or oven for a slightly crisp texture on the outside while keeping the inside soft and delicious.