These high-protein meal prep breakfast eggs are a game-changer for busy mornings! They’re packed with veggies and can be baked in a muffin pan for easy grab-and-go bites or in individual containers for a quick grab-and-go option at only 295 calories!
Meal-prepping eggs has never been easier! With your choice of sausage or bacon, vibrant veggies, and a touch of creamy cottage cheese or Greek yogurt, these eggs are packed with flavor and protein. They reheat perfectly for hectic mornings, making breakfast effortless all week!
Basically, you just sauté up your favorite breakfast protein, add in the veggies then whisk up some eggs and cheese, pour into individual meal prep containers or a muffin tin, and bake. Done. They keep in the fridge all week, and you can even freeze them. They’re great on their own or tossed in a tortilla with some hot sauce or sriracha—seriously a game-changer!
What you’ll need to make these breakfast eggs
Fresh veggies, protein-rich eggs, and a touch of cheese create the perfect balance of flavor and texture. Here’s what you’ll need to make this breakfast egg recipe:
- Ground sausage or bacon: Adds rich, savory flavor and protein to keep you full.
- Vegetables: A mix of sautéed onion, bell pepper, mushrooms and spinach bring color, texture and nutrition to your baked eggs.
- Eggs: The protein-rich base that holds everything together. You’ll need 8 large eggs for this recipe.
- Cottage cheese, Greek yogurt, or half & half: Creates a creamy, fluffy texture with extra protein.
- Cheddar cheese: Melts into the eggs for a deliciously cheesy bite.
- Seasonings: A simple seasoning blend of garlic powder, paprika, salt, and black pepper enhances all the flavors.
Substitutions and variations
Here are some easy substitutions and variations to customize your meal prep eggs:
- Protein swap: Use turkey sausage, diced ham, or even plant-based sausage to change things up.
- Different veggies: Try zucchini, tomatoes, kale or broccoli instead of spinach and mushrooms.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce for extra heat.
- Add herbs: Fresh herbs like chives, basil, or parsley bring extra freshness and depth of flavor.
- Alternative cooking method: Make these in a muffin pan for individual portions or bake them as a casserole for easy slicing.
Cook the Protein + Veggies: To make these delicious meal prep eggs, begin by cooking down your protein then add in your veggies.
Assemble + Bake: Next, combine the veggies with the eggs, cheeses, and a generous sprinkle of seasoning. Pack into individual oven safe meal prep containers, muffin cups, or your favorite oven safe containers and bake!
Recipe tips
- Pre-cook bacon: If you’re using bacon instead of sausage, make sure to cook the bacon first until crispy, then chop it up before adding it to the mixture. This will give your eggs a nice, smoky flavor and avoid any soggy bits.
- Use fresh spinach: Fresh spinach wilts nicely into the eggs, but if using frozen spinach, make sure to thaw and drain it well to avoid excess moisture.
- Use a silicone muffin pan: If you plan to make these in a muffin tin, I recommend using a silicone muffin pan for easy removal. No need to worry about them sticking!
Serving suggestions
These meal prep eggs are versatile and pair well with a variety of sides. Here are some great options:
- Avocado slices: Wonderfully creamy alongside the savory eggs.
- Roasted potatoes: I love crispy potatoes with my eggs!
- Fresh fruit: A light fruit salad adds a sweet, refreshing contrast.
- Toast or English muffins: Great on the side or to make a simple breakfast sandwich.
- Side salad: Enjoy these for lunch with a light green salad.
More Delicious Meal Prep Eggs
Meal Prep Breakfast Eggs
Ingredients
- 1 teaspoon avocado oil
- ½ pound ground sausage or chopped bacon
- ½ small onion, chopped
- ½ bell pepper, chopped
- ½ cup sliced mushrooms
- 1 cup roughly chopped fresh spinach
- 8 large eggs
- ¼ cup cottage cheese or Greek Yogurt or half & half
- ½ cup shredded cheddar cheese
- ½ teaspoon each garlic powder, paprika, salt, pepper
Instructions
- Preheat oven to 350ºF. Heat oil in a large heavy duty pan to medium-high heat. Add the sausage, onion, peppers, and mushrooms. Sauté for 3-4 minutes then add in the chopped spinach and sauté for another few seconds or until it begins to wilt.
- In a large mixing bowl, whisk the eggs, cottage cheese, cheddar cheese, and seasoning. Add the cooked sausage mixture and top with the whisk until combined.
- Grease 4 small glass oven safe meal prep containers, muffins tins, or into a large casserole dish and divide the mixture into them. Bake for 20-25 minutes, or until a toothpick comes out clean and eggs are set.
- Cool to room temperature then cover and refrigerate for meal prep for up to 5 days. To reheat, simply place in the microwave for 35-45 seconds on high or until warm. Enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Frequently asked questions
Do I have to sauté the veggies first?
No, you don’t have to sauté the veggies first, but it helps to bring out their flavors and soften them. If you prefer a quicker option, you can add the raw veggies directly to the egg mixture before baking, and they will cook as the eggs bake. Keep in mind, if you choose to use a wetter veggie such as tomatoes, you might want to sauté and drain them before adding them to the egg mixture.
Can I use egg whites instead of whole eggs?
Yes, you can swap out the whole eggs for egg whites if you’re looking for a lighter option. Just adjust the quantity accordingly to get the right texture. Two egg whites (about 2 tablespoons each) will roughly equal the volume of one whole egg.
Why are my baked eggs rubbery?
If your breakfast eggs turn out rubbery, it may be because they are overcooked. It’s a good idea to check them after about 20 minutes. If they bake too long they will dry out and have a rubbery texture.
Storage recommendations
- How to store: Once your meal prep breakfast eggs are cooked, let them cool completely before storing. Place them in an airtight container in the refrigerator. They’ll stay fresh for up to 5 days, making them a great option for make-ahead meals!
- How to freeze: To freeze, let the eggs cool completely, then place them in a single layer on a baking sheet. Freeze for about an hour until they are firm. Afterward, transfer them to a freezer-safe bag or container. They’ll stay good in the freezer for up to 2 months. When ready to eat, thaw overnight in the fridge.
- To reheat: Simply place in the microwave for 35-45 seconds on high or until warm.
