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Meal Prep Eggs

Learning how to meal prep eggs will expand the volume of your meal prep recipes that’ll introduce flavors and textures you can’t get from other ingredients. Eggs have long been considered one of the best ingredients for their versatility, savory flavor, and nutritional value. You can add an egg compliment to tons of meal prep recipes with ease if you know how.

Another reason for eggs as a popular ingredient is for the affordability of the nutritional value. Eggs are relatively cheap and a great way to make meals more filling without spending a fortune on groceries. Between the affordability and versatility, meal prepping eggs is an important meal prep skill.

A good place to start with your meal prep eggs is the cooking method. There are a lot of ways to cook eggs and even more books for every method. We will focus on cooking methods that are best for meal prep. This will help with longer lasting eggs that retain texture and flavor in the fridge or freezer. 

Meal Prep Egg Methods

We’ve already covered how to cook eggs in different styles so if you need help with the exact method and steps check our guide on how to cooking eggs.

Hard-Boiled Eggs: Hard-boiled eggs are great for meal prep as they can be batch cooked, store well, and pair well with a lot of recipes easily. You can boil as many eggs as you need, the exact method for boiling eggs depends on personal preference however you can reference our egg cooking guide above. 

cooking omelettes for eggs meal prep

We recommend that you shell the eggs after they cool down. Doing them all at once is faster and you’ll thank yourself down the line. When you’re ready to add the hard-boiled eggs to a meal, slice them in half, into quarters, or even diced. 

Scrambled Eggs with Vegetables: Scrambled eggs in general can act as an amazing base for a complete meal. Meal prep scrambled eggs can be cooked with many different vegetables. As long as you can cut the vegetables up into a small enough size and you take cooking time into consideration it should turn out delicious. Popular scrambled egg vegetables include bell peppers, onions, tomatoes, and spinach. 

There are actually a lot of ways to scramble eggs. They pretty much all start with cracking eggs into a bowl and whisking though. (consider egg whites only or at least excluding some yolks to make it heart healthier) After whisking, the classic approach is stove top with a pan but you can cook them in the oven or even the microwave. 

Try scrambling in large batches and portioning them out into individual meal prep egg dishes. You can add scrambled eggs as a side to many dishes.

Quiches, Frittatas, and Casseroles: All three of these are very similar but with minor differences along the cooking path. Quiches are a custardy egg mix poured into a pie crust. Quiche is velvety and has a tasty crust. Frittatas are closer to an egg scramble with a less velvety blend, which makes them a little easier and faster to cook. Frittatas are started on the stove top and finished in the oven. Egg casseroles involve the egg mix being poured over a mix of ingredients (cheese, sausage, veggies, etc.) in a casserole dish and cooked in the oven.

Quiches, frittatas, and egg casseroles are perfect options for meal prep egg recipes. They’re easier to cook in batches and portion out. Try our sweet potato egg frittata.

Egg and Rice Bowls: Scrambled or fried eggs mixed with cooked rice, veggies, and your favorite sauce. Fried rice is an incredibly popular dish around the world. It’s a quick dish to cook up and tastes amazing. Egg roll in a bowl is another popular meal prep egg dish. It’s delicious and can be very nutritious. These are really great options if you find yourself with leftover rice.

cheese omelette prep

Egg Salad: Hard-boil a batch of eggs and make egg salad by mixing chopped eggs with mayonnaise, mustard, salt, and pepper. Use it as a sandwich filling, wrap filling, or as a topping for crackers or salads. 

Egg Wraps or Burritos: If you have a batch of scrambled eggs and are looking for a different use for them consider breakfast tacos or burritos. Breakfast burritos are delicious and perfect meal prep egg recipes for busy people. You can easily batch make them, wrap them separately, and grab them on the go as you need. Add in cheese, salsa, beans, and other veggies to mix up the flavors and provide a more well rounded meal.

Fried egg: Frying an egg is a fantastic addition to tons of different meals. Add a fried egg on a hamburger for additional flavor and nutrition. You can also put a fried egg on top of pulled pork and chicken, rice, or even mixed greens. The trick, as it always is with eggs, will be getting the yolk to the right consistency for meal prep. Fried eggs may not be the best if you don’t plan on eating the meal for a few days. You can meal prep the rest of the dish though and then fry an egg the day of consumption. Frying eggs is pretty quick.

Batch meal prep eggs

There are literally dozens of ways to cook eggs but not all of them are a great choice for meal prepping. Methods like poaching will produce a delicious egg with an amazing texture but it won’t last long or travel well. Keep the poaching for an at home meal. Let’s take a look at some methods that work better for meal prepping meals for the week.

Stove top pan: frying eggs in a pan on the stove top or scrambling eggs are both great options for meal prepping eggs and can be added to many other dishes.

bowl of eggs for meal prep eggs

Oven: starting on the stove top and then moving to the oven is a great way to finish off dishes. Especially if you’re cooking a meal in a pan and plan to add eggs on top before you finish cooking. The oven is a great way to cook the eggs and complete the cooking process.

Sheet pan: sheet pan cooking is an essential meal prepping skill. Being able to bake or roast multiple days worth of meals at once. It’s one of the easiest batch cooking methods and you can add eggs on top for an additional layer of flavor.

Muffin tin: cooking eggs in a muffin tin is perfect for recipes like egg cups. You can catch cook a dozen eggs at once and knock out a whole week of breakfasts in one go.

Casserole dish: egg casseroles is another quick and easy way to knock out an entire week’s worth of meals in one go. It’ll take a little longer than the muffin tin but the sheer volume of delicious and nutritious food you can make is worth the extra time.

How long will meal prep eggs last

Depending on the cooking method, eggs can last up to a week in the fridge and even two months in the freezer. It’s still a good idea to plan the use of your meal prep eggs before starting to avoid overfilling your fridge or wasting food. Most egg dishes can last up to 2 months in the freezer.

Scrambled eggs: can last for two to three days in the fridge.

Fried eggs: up to four days in the fridge.

Hard boiled eggs: up to seven days in the fridge. If you know you won’t be using the eggs within a few days though, you should leave the shells on. Peeling them early is efficient but the eggs can dry out in the fridge or start to take on the flavors of the other foods in the fridge quicker.

Egg casseroles: up to four days in the fridge.

Egg salad: up to five days in the fridge.

Meal prep eggs by meal

Meal prep eggs for breakfast

breakfast pizza with meal prep eggs

Meal prepping eggs for breakfast is one of the easiest approaches with tons of recipes and a great place to start. Eggs, after all, tend to be a breakfast item by default. From breakfast burritos to traditional scrambled eggs, there are tons of available recipes.

  • Egg muffins
  • Egg biscuits
  • Breakfast sandwiches
  • Breakfast pizza
  • Breakfast tacos and burritos

Meal prep eggs for lunch

For busy professionals and parents lunch should be filling but light. Omelets, fried rice, and many other dishes fit the job perfectly. If you’re looking for an easier approach or introduction into egg meal prepping just add scrambled eggs or a fried egg to a dish as a topping. This is a really good option if you’re on day 4 of eating the same meal and want something different while trying to finish off your meal prep. Throw an egg on top and now there is a whole new dimension to the flavors.

  • Fried egg sandwich
  • Egg casserole
  • Egg salad sandwich
  • Salad topping
  • Fried rice
  • White rice & fried egg
  • Omelet
  • Bibimbap

Meal prep eggs for dinner

A hearty egg based meal for dinner can really round out the day, heal the soul, and provide a fantastic source of protein. Denser egg dishes can be better for dinner over lunch but it really doesn’t matter. That’s why breakfast all day has become such a popular offering at restaurants. 

  • Quiche
  • Frittata
  • Shakshuka
  • Creamed spinach with scrambled eggs
  • Grilled cheese egg sandwich
  • Sheet pan veggies with eggs

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