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.
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!
Can You Meal Prep Eggs for the Week? You can prepare eggs in advance to eat throughout the week. Eggs can last for several days in the fridge or for several months when frozen. There’s a huge variety of egg-based dishes to choose from, and many of them can be meal prepped.
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.
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.
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.
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 youre 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.
You Might Want To Start Eating Eggs At Night. Here’s Why.
FAQ
Can you cook an egg and eat it the next day?
Do eggs taste okay if you cook them the night before?
Is it okay to make scrambled eggs the night before?
Is it OK to crack eggs the night before?
Should you cook eggs for the next day?
Cooking eggs for the next day doesn’t mean eating cold scrambled eggs. It saves you time in the morning, while still providing home-cooked breakfast. Pre-cooked eggs also work as a healthy lunch option, especially if you do not have access to a way to heat up your lunch. Eggs are a good source of protein.
What is the best way to cook eggs?
The best way to prepare eggs are shorter and lower-heat cooking methods, as they cause less cholesterol oxidation and help retain most of the egg’s nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. Also, these cooking methods, don’t add any unnecessary calories, like oil.
Can you cook scrambled eggs the night before?
Scrambled eggs can be made the night before and easily warmed in a microwave for breakfast the next day. Cooking eggs for the next day doesn’t mean eating cold scrambled eggs. It saves you time in the morning, while still providing home-cooked breakfast.
Can You boil and peel eggs the night before?
You can boil and peel the eggs the night before to make the day of prep a breeze! Place the eggs in a single layer in a saucepan and cover with enough water to completely cover the eggs. Heat on high until water begins to bubble, then bring to a simmer and cover. Cook for 10 minutes. Remove from heat immediately submerge eggs in ice water to cool.