Eggs are a super easy food to meal prep. This post will talk about some easy ways to meal prep eggs and enjoy quick, delicious meals that are made in advance.
Eggs are super nutritious and make a delicious meal at any time of day. They are affordable and adaptable to both sweet and savory dishes. But busy people may not have the time to cook fresh eggs every time.
So, is it possible to meal prep eggs?
The short answer is YES! It is totally safe and healthy to meal prep eggs. Cooked eggs, including fluffy scrambled eggs and oven-baked eggs, can be prepared ahead of time and frozen or refrigerated for easy breakfasts or snacks.
I do understand that some people are hesitant to meal prep eggs because they think it will lead to a loss in nutritional value. However, the truth is that like most foods, a long cook time or high temperatures lead to a far greater loss in nutrients than refrigerating or freezing.
In this post, I’m going to talk about some easy ways to meal prep eggs. So, let’s get cracking!
Benefits of Meal Prepping Eggs
Meal prep eggs save you tons of time because you can prepare meals in batches.
For instance, you can collect the ingredients for an oven-baked eggs recipe and modify it slightly for variety (chopped spinach, asparagus, mushrooms, bell peppers, broccoli, sausage, and fresh herbs are all great options).
Now, all you have to do is make a batch of egg cups in a muffin tin and store them in an airtight container.
Voila! You have a grab-and-go breakfast ready for an entire week (or more).
Eggs are packed with nutrients, including protein, healthy fats, and many essential vitamins and minerals.
When you bake eggs or make-ahead scrambled eggs using a nonstick cooking spray, it’s not just healthy breakfast cuisine but also healthy snacks for those mid-day munchies.
Eggs are fairly easy to make, even if you’re not an experienced cook. You may not make the fluffiest scrambled eggs, but hey, who’s judging?
To scramble eggs, just whisk whole eggs, add some milk, sprinkle some salt and pepper, and stick them into the microwave. Baked eggs are similarly easy to prepare.
5 Ways to Meal Prep Eggs
Here are some of my favorite recipes that pack a punch of flavor and taste and are easy to make and store for a busy morning later in the week or month. While they are breakfast recipes, they work equally well as mid-day snacks or lunch or dinner.
- Egg White Scramble + Sweet Potato Hash
This sheet pan recipe contains egg whites, ham, spinach, and sweet potato hash. It’s easy to prep ahead, and you get to enjoy delicious eggs on a busy morning with zero effort.
All you have to do is whisk some egg whites, add salt and pepper for seasoning, and cook in a skillet using spray oil and a rubber spatula.
Then simply add the other ingredients to the same pan and cook on a stove top. Allow the scramble to cool completely and store in the fridge.
Get the full recipe here.
- Egg Muffin Cups
My egg muffin cups are superb grab-and-go breakfasts and taste yummy even when you reheat them. In addition to eggs, they contain the goodness of quinoa, broccoli, and cheese.
To make the egg muffin cups, cook the quinoa, then add whisked eggs, grated cheese, and broccoli florets. Season the mixture with salt and pepper and herbs like cilantro, then transfer to a muffin tin.
I usually find that baking them for 20-25 minutes is enough for doneness without overcooking, but it could be slightly longer or shorter in your oven.
- Egg Sandwich
If you’re in the habit of stopping at McDonald’s on your way to work, these healthy breakfast sandwiches should help you break out of the habit.
To up the health quotient, I use whole wheat bread or whole wheat English muffins and only a tiny bit of spray oil to cook the eggs in this recipe (olive oil is a healthy choice).
The prep is simple – you cook the eggs by scrambling, add cheese, ham, or veggies if you want, and place the ingredients between the slices of bread. Wrap in plastic wrap and aluminum foil and freeze.
Follow my easy egg sandwich recipe on this post: Freezer Breakfast Sandwich
- Spinach, Egg White, & Zucchini Lunch Wraps
These super yummy wraps are easy to make, flavorful, high in protein, and need only 15 minutes of total time to prep. Plus, this one course breakfast is packed with nutrients from egg whites, zucchini, spinach, and grape tomatoes.
Start by heating olive oil in a skillet and cooking the zucchini. Set aside and use the same skillet to cook your egg whites. Now, all that’s left to do is assemble your wraps. Spread some hummus on your flatbread or tortilla, add all the ingredients, wrap, and enjoy.
Get the recipe here.
- Breakfast Burritos
These filling, high-protein, frozen breakfast burritos contain eggs, roasted vegetables, cheese, bacon, and whole wheat tortillas.
They are an easy breakfast for a busy morning when you’ve overslept or just aren’t in the mood to cook. Instead of skipping breakfast or picking up an unhealthy store-bought burrito on your way to work, make these ahead of time and just grab and go.
The prep is super easy. Just scramble some eggs and assemble all the ingredients into the burritos. Wrap them in aluminum foil and store them in a freezer bag. To reheat, you can use the microwave or preheat the oven to 350 F.
These make-ahead egg recipes are also a great way to break your fast if you’re doing intermittent fasting.
And if you’re looking to learn more about how to incorporate Intermittent Fasting as part of your healthy lifestyle while improving your relationship with food, check out my 30 Day Healthy plan, which gives you great benefits without starving yourself or dealing with complicated eating rules.
How Long Do Meal Prep Eggs Last?
You can safely keep cooked egg dishes frozen for 2-3 months, maybe even 4 months. If you are going to store your meal prep eggs in the fridge, aim to cook 2-3 days’ worth of meals at a time, although some egg dishes keep well for up to a week.
Can You Meal Prep Fried Eggs?
Yes, you can meal prep fried eggs and eat them reheated. The trick is to cook the fried eggs over hard. Also, store each fried egg separately in plastic wrap or aluminum foil. The easiest way to do this is to place them in an airtight container.
You can keep fried eggs refrigerated for up to 5 days and frozen for up to 4 months.
My reheating tips are don’t thaw the fried eggs. Instead, take them directly from the fridge or freezer to a microwave (preferred) or a skillet on a stovetop.
Busy people swear by meal prepping because it allows them to eat real food while saving tons of prep time on working days. Having pre-prepared meals is also a great way to control portion size and reach nutrition goals.
Cooking eggs ahead of time is an amazing way to enjoy delicious, healthy meals. I hope my instructions and tips will help you make awesome meal prep eggs. The recipes are tried and tested on my kiddos and husband, and of course, you can customize them to suit your family’s tastes.
Stay tuned to my food blog for more ways to save time and eat healthy.