Preheat your over to 375 degrees F (190 degrees C).
Spray your baking dish with cooking spray being careful to coat the sides, too.
Crack your eggs, salt, pepper, garlic powder, and cayenne pepper into a mixing bowl. Mix generously with a fork until combined. The more you mix, the fluffier your eggs will be.
Dice your red onions and spinach.
Mix in your diced red onion, feta cheese, and chopped spinach with your eggs. Once all of your ingredients are incorporated, pour them into your baking dish.
Bake your eggs for around 25 minutes or until the top starts to turn golden and brown.
Place your sausages on a nonstick baking sheet and bake them for 5-10 minutes at 365 degrees F (190 degrees C).
You can also use bacon, ham, or any meat you please.
Remember: Have a separate timer for your eggs and your meat. While they can bake at the same temperature, they won't bake for the same length of time.
Once you remove your sausage (or meat of choice) from the oven, place them to the side to cool.
Pro tip: You can also cook them on your stovetop if you want to cook them during the eggs!
Once your eggs have finished cooking, turn your oven to broil. Allow it to heat up for at least 5 minutes.
Slice your English muffins in half and lay them with their inside-up on the baking sheet.
Broil them for 5-10 minutes, or until they reach desired toastiness.
Once you remove them from the oven, spread a thin layer of butter on each muffin.
Pro tip: Once your sausage has finished cooking, you can place it aside and use the same baking sheet for your English muffins. I'm all about minimizing the number of dishes you have to do at the end.
While you're preparing the individual parts of the breakfast sandwich, you'll run into a few periods of downtime between baking and broiling. You can use that time to prepare your sandwich wrappers!
Start by cutting your parchment paper into roughly 8x8 inch squares. Since these don't have to be precise, you can eyeball the size.
Dampen paper towels by running them underwater and ringing excess water from them once they're completely saturated.
Lay one sheet of parchment paper down before layering it with one sheet of paper towel.
Repeat this six times.
Now that you have everything cooked, you're ready to assemble your sandwiches.
Carefully remove your egg from the pan and slice it into 6 squares, creating little egg patties.
On one side of your English muffin, set down your sliced cheese, one egg patty, and your sausage. Top with the other side of your English muffin.
Wrap your sandwiches first in the damp paper towel. Then wrap the parchment around the paper towel. Repeat this until each sandwich is individually wrapped before you store them in an airtight container.
These will keep up to one month in the freezer, but we both know they won't last that long!
When you're ready to enjoy your creation, remove one sandwich from the freezer and remove the parchment paper, leaving the paper towel on.
On a microwave safe plate, microwave your sandwich on high for 2-3 minutes. Allow the sandwich to cool 1 minute before enjoying!