Name: Meal Prep Egg Bakes
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 4 eggs; 1 cup egg whites; 1/2 cup cottage cheese (I like to blend it to make it smooth); 3/4 cup broccoli; 1/2 cup peppers, chopped; 1/3 cup chopped onion; 3/4 tsp garlic powder; 1 tsp sea salt; 1/2 tsp pepper; any other seasonings you'd like!; cheese, for topping (optional - dairy-free cheese also works!)

Make your mornings easier with these delicious and nutritious meal prep egg bakes! Packed with protein and vegetables, they’re perfect for breakfast or lunch. They can be made low carb, are customizable, and delicious!

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high protein meal prep egg bake. — Screenshot

Healthy breakfast meal prep

I went years skipping breakfast only to feel fatigued throughout the day and always thinking about food. My hormones were wonky and all over the place and I never had energy to power through workouts, etc. When I started incorporating breakfast consistently, all of this changed. I wasn’t thinking about food all the time, my energy levels were great, and I felt GOOD. Getting in 30+ grams of protein in the morning, along side fiber and healthy fats, is a great way to fuel your body and set you up for feeing your best.

In today’s fast-paced world, having a reliable meal prep routine is so helpful, especially when it comes to breakfast. That’s where meal prep egg bakes come in. Whether you’re looking to save time in the morning or simply want a healthy, protein-packed meal on hand, these egg bakes are perfect for meal prepping. With a combination of eggs, vegetables, and avocado, you can enjoy a nutritious, filling breakfast without the hassle. Meal prep egg bakes are essentially baked egg casseroles filled with a variety of vegetables, protein, and sometimes cheese. They’re easy to make, store well in the fridge, and reheat quickly, making them an excellent option for meal prep – yay

Why You Should Add Egg Bakes to Your Meal Prep Routine

Quick and Easy: Egg bakes are simple to prepare. With just a few ingredients, you can have a week’s worth of breakfasts or snacks ready in no time.
Customizable: You can make these egg bakes according to your dietary preferences. Whether you’re following a low-carb, keto, or vegetarian diet, you can tweak the ingredients to suit your needs.
High in Protein: Eggs are an excellent source of protein, and by adding lean meats, like turkey sausage or chicken, you can boost the protein content even further. This helps keep you full and satisfied all morning long.
Meal Prep Friendly: Egg bakes store well in the fridge for 4-5 days, making them perfect for meal prepping and saving time during busy workdays.

Recipe video

Ingredients for Easy Meal Prep Egg Bakes

The full recipe and measurements are in the recipe card at the bottom of the post but here’s what you’ll need for a basic meal prep egg bake:

Eggs – A nutrient-dense, protein-rich base for your egg bake!
Egg whites: Adds extra lean protein
Cottage cheese: This is optional, however it makes a huge difference. I use lactose-free cottage cheese, but any will work!
Vegetables (bell peppers, spinach, onions, spinach, tomatoes, or any veggies you like) – These add flavor and essential nutrients!
Hemp seeds: These are optional but add extra healthy fats, protein, and nutrients!
Seasonings: garlic powder, sea salt, pepper, or anything else you like!
Olive oil or non-stick spray for greasing the pan.
Cheese (optional) – Cheddar, feta, or mozzarella work best. You can use dairy-free or regular dairy!

Optional toppings: Fresh herbs, salsa, avocado slices, hot sauce, etc.

How to Make the Best Meal Prep Egg Bakes

Step 1: Assemble the Egg Bake

Grease your 2 cup, oven-safe, glass containers with olive oil or non-stick spray. Alternatively, you can bake the egg bake in a 9×9 baking dish rather than individual portions and cut them into portions once they’re finished baking.
Add the vegetables to the bottom of the containers.
Add the egg whites, eggs, hemp seeds and blended cottage cheese (if using) over the top. Sprinkle over the spices. Then give everything a good whisk.
If you’re adding cheese, sprinkle it on top of the egg mixture.

Step 2: Bake

Bake the egg bake in the preheated oven for 35 minutes, or until the eggs are fully set and a toothpick comes out clean when inserted into the center.

Step 3: Cool and Store

Allow the egg bake to cool completely before placing the lids on the containers and storing them in the fridge. If you baked the eggs in a baking dish, cut them into individual portions and store each portion in an airtight container or baggie in the fridge for up to 5 days. Reheat in the microwave or the oven for a quick, satisfying breakfast.

Tips for Customizing Your Meal Prep Egg Bakes

One of the best things about egg bakes is how easy they are to customize. Here are a few ideas for making them your own:

Add potatoes or hash browns: because they make everything better 😉
Spice it up: Add salsa, jalapeños, or chili flakes to make your egg bake spicy.
Add more cheese: If you love cheesy egg bakes, feel free to load it up with extra cheese on top (dairy or non-dairy).

Nutritional Benefits of Meal Prep Egg Bakes

Meal prep egg bakes are not only delicious but packed with essential nutrients:

High in Protein: Whole eggs, egg whites, hemp seeds, and cottage cheese make this an excellent option to keep you full throughout the day.
Packed with Vegetables: Vegetables like spinach and bell peppers add fiber, vitamins, and antioxidants, supporting your overall health.
Low in Carbs: If you make the egg bake without potatoes, it’s a great low-carb option for keto or paleo diets.
Healthy Fats: Adding avocado or using olive oil ensures your meal is rich in healthy fats.

Frequently Asked Questions About Meal Prep Egg Bakes

How long do meal prep egg bakes last in the fridge?
Meal prep egg bakes will stay fresh in the fridge for up to 4-5 days. Just reheat in the microwave for a quick meal. You can also remove the egg bake from the container and use the eggs in breakfast burritos or on a breakfast sandwich!

Can I freeze egg bakes?
Yes! You can freeze meal prep egg bakes for up to 3 months. Just store in an airtight container in the freezer. Reheat in the oven or microwave.

Can I make this recipe ahead of time?
Absolutely! You can bake them and leave in the fridge for 4 days, you can prepare the egg bake in advance and bake it right before you need it, or you can prepare it in the evening and store it in the fridge overnight before baking it the next day.

More healthy breakfast ideas

Try this easy and healthy meal prep egg bake recipe today! Don’t forget to share it with friends and leave a comment below if you try the recipe!