15 Egg Based Meal Prep Ideas

Eggs are a fantastic base for meal prepping, bringing versatility and nutrition to your weekly menu. From breakfast staples to savory dinner options, these 15 egg-based meal prep ideas will keep your meals exciting and satisfying. Get ready to add some egg-cellent dishes to your rotation!

Egg and Sweet Potato Hash

Egg and Sweet Potato Hash is a delightful dish that combines the sweetness of roasted sweet potatoes with perfectly cooked eggs. This meal is not only colorful but also packed with nutrients. The vibrant orange of the sweet potatoes contrasts beautifully with the sunny yolks of the eggs, making it a feast for the eyes as well as the stomach.

This dish is perfect for meal prep. You can make a big batch and store it in the fridge for quick breakfasts throughout the week. Just reheat and enjoy! It’s a great way to start your day with energy and flavor.

To make this hash, you’ll need some basic ingredients. The sweet potatoes are cubed and roasted until tender, then topped with eggs cooked to your liking. Fresh herbs like cilantro or parsley add a nice touch of freshness. You can also customize it by adding your favorite spices or veggies.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 4 large eggs
• 2 tablespoons olive oil
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, paprika, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for about 25-30 minutes, or until tender and slightly caramelized.
4. Once the sweet potatoes are done, remove them from the oven and create small wells in the mixture.
5. Crack an egg into each well and return the baking sheet to the oven. Bake for an additional 10-12 minutes, or until the eggs are cooked to your liking.
6. Garnish with fresh herbs before serving.

Egg and Broccoli Frittata

The Egg and Broccoli Frittata is a colorful and nutritious dish that’s perfect for meal prep. This image showcases a slice of frittata, highlighting the vibrant green broccoli and the golden egg mixture. The fresh herbs and a hint of red chili add a pop of color, making it not just tasty but also visually appealing.

This frittata is a great way to incorporate veggies into your diet. It’s simple to make and can be enjoyed for breakfast, lunch, or dinner. Plus, it stores well in the fridge, making it a convenient option for busy days.

Let’s get cooking!

Ingredients

• 6 large eggs
• 1 cup broccoli florets
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/4 cup chopped onions
• 1/4 teaspoon red chili flakes (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. In an oven-safe skillet, heat the olive oil over medium heat. Add the chopped onions and sauté until translucent.
4. Add the broccoli florets to the skillet and cook for about 3-4 minutes until slightly tender.
5. Pour the egg mixture over the broccoli and onions. Sprinkle cheese and chili flakes on top.
6. Cook on the stovetop for 2-3 minutes until the edges start to set.
7. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and golden on top.
8. Let it cool slightly before slicing. Serve warm or store in the fridge for later!

Breakfast Egg Cups with Ham

Breakfast egg cups with ham are a fun and easy way to kickstart your day. These little delights are perfect for meal prep, allowing you to grab a nutritious breakfast on the go. The image shows a muffin tin filled with egg cups, each featuring a crispy edge of ham cradling a bright yellow egg yolk. They look delicious and inviting!

Making these egg cups is simple. You can customize them with your favorite ingredients like cheese, veggies, or different types of meat. They are not only tasty but also packed with protein to keep you full until lunch.

Here’s how to make your own breakfast egg cups with ham:

Ingredients

• 6 large eggs
• 1/2 cup milk
• 1 cup diced ham
• 1 cup shredded cheese (cheddar or your choice)
• Salt and pepper to taste
• Cooking spray or oil for greasing

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
2. In a mixing bowl, whisk together the eggs and milk until well combined. Season with salt and pepper.
3. Place a slice of ham in each muffin cup, forming a cup shape.
4. Pour the egg mixture into each ham cup, filling them about 3/4 full.
5. Sprinkle shredded cheese on top of each egg cup.
6. Bake for 20-25 minutes, or until the eggs are set and the tops are golden.
7. Let them cool slightly before removing from the tin. Enjoy warm or store in the fridge for later!

Chili Egg Bake

The Chili Egg Bake is a hearty and satisfying dish that combines the warmth of chili with the richness of eggs. This meal is perfect for any time of day, whether it’s breakfast, lunch, or dinner. The image showcases a beautiful baked dish, topped with vibrant yellow egg yolks, fresh green onions, and spicy jalapeños, all nestled in a flavorful chili base. It’s not just visually appealing; it’s packed with protein and flavor!

This recipe is simple to make and can be prepped ahead of time, making it a great option for meal prep. You can customize it with your favorite toppings or ingredients, ensuring it suits your taste. Let’s get into the ingredients and how to whip up this delicious Chili Egg Bake!

Ingredients

• 1 can (15 oz) chili (your choice of meat or vegetarian)
• 4 large eggs
• 1 cup shredded cheese (cheddar or your preference)
• 1/4 cup chopped green onions
• 1 jalapeño, sliced (optional for heat)
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, spread the chili evenly across the bottom.
3. Make four small wells in the chili and crack an egg into each well.
4. Sprinkle the shredded cheese over the top, along with the sliced jalapeños.
5. Season with salt and pepper to taste.
6. Bake in the preheated oven for about 20-25 minutes, or until the egg whites are set but the yolks are still runny.
7. Remove from the oven and sprinkle with chopped green onions before serving.

Spinach and Feta Egg Muffins

Spinach and feta egg muffins are a fantastic meal prep option. They are easy to make, packed with nutrients, and perfect for busy mornings. These little bites are not only delicious but also versatile. You can enjoy them warm or cold, making them a great snack or breakfast choice.

The image shows a tray of golden-brown egg muffins filled with vibrant green spinach and creamy feta cheese. Each muffin is perfectly baked, with a fluffy texture that invites you to take a bite. The combination of spinach and feta adds a savory flavor that pairs well with eggs.

Making these muffins is simple. You just need to whisk together eggs, stir in your favorite ingredients, and bake them in a muffin tin. They are great for meal prep, as you can store them in the fridge and grab one on the go.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add in the chopped spinach, feta cheese, salt, pepper, garlic powder, and onion powder. Mix until everything is evenly distributed.
4. Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Mediterranean Egg Salad

This Mediterranean Egg Salad is a delightful twist on a classic dish. It combines hard-boiled eggs with fresh ingredients that bring a burst of flavor. The salad features creamy feta cheese, juicy cherry tomatoes, and briny olives, all mixed together for a satisfying meal prep option.

The presentation is just as appealing as the taste. The vibrant colors of the ingredients make it visually enticing. Served in a bowl, the salad is accompanied by crispy flatbreads, perfect for scooping up every bite. This dish is not only tasty but also packed with protein, making it a great choice for lunch or a light dinner.

Ingredients

• 4 large eggs
• 1/2 cup feta cheese, crumbled
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Boil the Eggs: Place the eggs in a pot, cover with water, and bring to a boil. Once boiling, cover and remove from heat. Let sit for 12 minutes, then cool in ice water.
2. Prepare the Salad: Peel the cooled eggs and chop them into bite-sized pieces. In a large bowl, combine the chopped eggs, feta cheese, cherry tomatoes, olives, and parsley.
3. Dress the Salad: Drizzle olive oil and lemon juice over the mixture. Season with salt and pepper. Gently toss to combine all ingredients.
4. Serve: Enjoy immediately or refrigerate for up to 3 days. Serve with flatbreads for a complete meal.

Egg and Avocado Breakfast Burritos

Egg and avocado breakfast burritos are a fantastic way to kick off your day. They are not only delicious but also packed with nutrients. The combination of fluffy scrambled eggs and creamy avocado wrapped in a soft tortilla makes for a satisfying meal. You can easily make these burritos ahead of time, making them perfect for meal prep.

In the image, you can see a beautifully wrapped burrito, showcasing the vibrant yellow egg and fresh green avocado peeking out. The warm tortilla adds a comforting touch, while the wooden background gives a rustic feel. This meal is not just tasty; it’s also visually appealing!

These burritos are versatile. You can add ingredients like cheese, salsa, or even beans for extra flavor and texture. They are great for breakfast, lunch, or a quick snack. Plus, they reheat well, making them a convenient option for busy days.

Savory Egg and Vegetable Quinoa Bowls

Savory egg and vegetable quinoa bowls are a fantastic way to enjoy a nutritious meal that’s easy to prepare. This dish combines fluffy quinoa with colorful vegetables and perfectly cooked eggs, creating a balanced meal that’s both filling and satisfying.

The image showcases a beautiful bowl filled with quinoa, topped with vibrant vegetables like bell peppers, sweet potatoes, and green onions. The eggs, cooked sunny-side up, add a rich, creamy texture to the dish. This bowl is not only visually appealing but also packed with protein and essential nutrients.

Making these bowls is simple. Start by cooking your quinoa according to package instructions. While it cooks, sauté your choice of vegetables until tender. Once everything is ready, assemble your bowl by layering the quinoa, veggies, and eggs. Season with salt, pepper, and your favorite herbs for extra flavor.

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 sweet potato, peeled and cubed
• 1 cup black olives, sliced
• 2 green onions, chopped
• 4 eggs
• Salt and pepper to taste
• Olive oil for sautéing

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
2. Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add sweet potatoes and cook until tender, about 10 minutes. Add bell peppers and cook for another 5 minutes. Season with salt and pepper.
3. Cook the Eggs: In a separate pan, fry the eggs sunny-side up or to your preference.
4. Assemble the Bowls: In bowls, layer the cooked quinoa, sautéed vegetables, and top with fried eggs. Sprinkle with chopped green onions and olives.
5. Serve and Enjoy: Enjoy your savory egg and vegetable quinoa bowls warm!

Egg Fried Rice with Vegetables

Egg fried rice with vegetables is a delightful dish that combines the goodness of eggs with colorful veggies. This meal is not only tasty but also quick to prepare, making it perfect for meal prep. The vibrant colors of bell peppers and green onions add a fresh touch, while the fluffy rice brings everything together.

This dish is versatile, allowing you to use any vegetables you have on hand. It’s a great way to use up leftovers, making it both economical and efficient. Plus, it’s packed with protein from the eggs, giving you energy for the day ahead.

Let’s get into the recipe so you can whip this up in no time!

Ingredients

• 2 cups cooked rice (preferably day-old)
• 3 large eggs
• 1 cup mixed vegetables (like peas, carrots, and bell peppers)
• 3 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste
• 1 tablespoon vegetable oil

Instructions

1. Heat vegetable oil in a large skillet over medium heat.
2. Scramble the eggs in the skillet until fully cooked, then remove and set aside.
3. Add mixed vegetables to the skillet and stir-fry for about 3-4 minutes until tender.
4. Stir in the cooked rice, soy sauce, and sesame oil, mixing well.
5. Add the scrambled eggs back to the skillet and toss everything together.
6. Season with salt and pepper to taste and sprinkle with chopped green onions before serving.

Zucchini and Egg Casserole

The Zucchini and Egg Casserole is a delightful dish that combines the freshness of zucchini with the richness of eggs. This meal is perfect for meal prep, as it can be made in advance and enjoyed throughout the week. The golden-brown top and perfectly cooked eggs create a comforting and satisfying meal.

This casserole is not only tasty but also packed with nutrients. Zucchini adds a nice texture and flavor, while the eggs provide protein to keep you full. It’s a great option for breakfast, lunch, or even dinner!

Making this casserole is simple. Just mix your ingredients, pour them into a baking dish, and let the oven do the work. You can customize it by adding your favorite spices or other vegetables. It’s a versatile recipe that fits well into any meal plan.

Ingredients

• 4 medium zucchinis, sliced
• 8 large eggs
• 1 cup milk
• 1 cup shredded cheese (cheddar or mozzarella)
• 1/2 cup diced onion
• 1 cup bread cubes (optional)
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano

Instructions

1. Preheat the oven to 350°F (175°C).
2. In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and oregano.
3. In a greased baking dish, layer the sliced zucchini, diced onion, and bread cubes if using.
4. Pour the egg mixture over the zucchini and onion, making sure everything is evenly coated.
5. Sprinkle the shredded cheese on top.
6. Bake for 30-35 minutes, or until the eggs are set and the top is golden brown.
7. Let it cool for a few minutes before slicing and serving.

Egg and Black Bean Tacos

Egg and black bean tacos are a fantastic way to kickstart your day or enjoy a quick meal. These tacos are packed with flavor and nutrition, making them a great choice for meal prep. The combination of eggs and black beans provides a hearty base, while fresh veggies add a nice crunch.

In the image, you can see soft tortillas filled with black beans, diced tomatoes, and green peppers. A perfectly cooked egg sits on top, ready to be enjoyed. A squeeze of lime adds a refreshing zing, making each bite delightful.

These tacos are not just tasty; they are also easy to prepare. You can whip them up in no time, making them perfect for busy mornings or quick lunches. Plus, they are versatile! Feel free to add your favorite toppings like avocado or salsa.

Ingredients

• 4 small tortillas
• 1 cup black beans, rinsed and drained
• 4 large eggs
• 1/2 cup diced tomatoes
• 1/2 cup diced green peppers
• 1/4 cup chopped cilantro
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. Cook the Eggs: In a non-stick skillet, cook the eggs sunny-side up or scrambled, seasoning with salt and pepper.
2. Warm the Tortillas: Heat the tortillas in a separate skillet for about 30 seconds on each side until warm.
3. Assemble the Tacos: On each tortilla, layer black beans, tomatoes, green peppers, and a cooked egg.
4. Add Toppings: Sprinkle chopped cilantro on top and serve with lime wedges.
5. Enjoy: Squeeze lime juice over the tacos before eating for an extra burst of flavor!

Spicy Shakshuka with Eggs

Shakshuka is a delightful dish that brings together eggs and a spicy tomato sauce. The image shows a skillet filled with vibrant red sauce, dotted with perfectly poached eggs. Fresh herbs sprinkle the top, adding a pop of color and flavor. This dish is not only visually appealing but also packed with taste.

Making shakshuka is simple and fun. You can enjoy it for breakfast, lunch, or dinner. Pair it with crusty bread for dipping, and you have a meal that everyone will love. The spices create a warm and inviting aroma that fills your kitchen.

Let’s get cooking!

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1 can (28 ounces) crushed tomatoes
• Salt and pepper to taste
• 4 large eggs
• Fresh parsley or cilantro, chopped (for garnish)

Instructions

1. Heat olive oil in a large skillet over medium heat. Add onion and bell pepper, cooking until softened, about 5 minutes.
2. Stir in garlic, cumin, paprika, and cayenne. Cook for another minute until fragrant.
3. Add crushed tomatoes, salt, and pepper. Simmer for about 10 minutes, allowing the sauce to thicken.
4. Make small wells in the sauce and crack an egg into each well. Cover the skillet and cook until the eggs are set, about 5-7 minutes.
5. Garnish with fresh herbs before serving. Enjoy hot with crusty bread!

Egg and Cheese Stuffed Peppers

Egg and cheese stuffed peppers are a fun and tasty way to enjoy a healthy meal prep option. These colorful peppers are filled with a delicious mixture of eggs, cheese, and seasonings, making them perfect for breakfast or lunch. They are not only visually appealing but also packed with protein and flavor.

To make these stuffed peppers, you’ll need bell peppers, eggs, cheese, and some spices. The combination of the creamy cheese and fluffy eggs creates a satisfying dish that can be enjoyed warm or cold. Plus, they are easy to customize! You can add veggies, meats, or different cheeses based on your preferences.

These stuffed peppers are great for meal prepping. You can make a batch at the beginning of the week and grab them on busy mornings. They are also perfect for a quick lunch at work or school. Just pop them in the microwave, and you’re good to go!

Ingredients

• 4 bell peppers (any color)
• 6 large eggs
• 1 cup shredded cheese (cheddar or your choice)
• 1/2 cup diced onions
• 1/2 cup diced tomatoes
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
3. In a bowl, whisk together the eggs, cheese, onions, tomatoes, salt, and pepper.
4. Pour the egg mixture into each pepper, filling them about 3/4 full.
5. Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the tops are golden.
6. Let them cool slightly, garnish with fresh herbs if desired, and enjoy!

Egg Drop Soup with Greens

Egg drop soup is a classic dish that warms you up and fills you with comfort. This version adds greens for a fresh twist. The soup is light yet satisfying, making it perfect for any meal prep. The image shows a steaming bowl of egg drop soup, with soft-boiled eggs and vibrant green onions floating on top. The steam rising from the bowl hints at the warmth and flavor waiting to be enjoyed.

Making egg drop soup is easy and quick. You can whip it up in no time, making it a great option for busy days. The combination of eggs and greens not only adds nutrition but also brings a lovely color to your meal prep. Serve it as a starter or enjoy it as a main dish alongside rice or noodles.

Ingredients

• 4 cups chicken or vegetable broth
• 2 large eggs
• 1 cup fresh spinach or bok choy, chopped
• 2 green onions, sliced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions

1. Heat the broth in a pot over medium heat until it simmers.
2. In a bowl, whisk the eggs until well beaten.
3. Slowly pour the eggs into the simmering broth while stirring gently to create ribbons.
4. Add the chopped greens, soy sauce, and sesame oil. Stir to combine.
5. Season with salt and pepper to taste. Let it cook for another minute.
6. Serve hot, garnished with sliced green onions.

Curried Egg and Potato Salad

Curried Egg and Potato Salad is a delightful twist on a classic dish. The vibrant yellow color comes from curry powder, which adds a warm and inviting flavor. This salad features soft, boiled eggs and tender potatoes, making it a filling option for meal prep. It’s perfect for lunch or as a side dish at dinner.

The combination of creamy mayonnaise and tangy mustard brings everything together, while fresh herbs like parsley add a pop of color and freshness. You can serve it chilled or at room temperature, making it versatile for any occasion.

Pair this salad with some crunchy crackers for a satisfying snack. It’s easy to make and can be stored in the fridge for a few days, making it a great option for busy weeks.

Ingredients

• 4 large eggs
• 2 medium potatoes, diced
• 1/4 cup mayonnaise
• 1 tablespoon mustard
• 1 tablespoon curry powder
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions

1. Boil the Eggs: Place eggs in a pot, cover with water, and bring to a boil. Once boiling, cover and remove from heat. Let sit for 12 minutes, then cool in ice water.
2. Cook the Potatoes: In another pot, boil diced potatoes until tender, about 10-12 minutes. Drain and let cool.
3. Mix the Salad: In a large bowl, peel and chop the boiled eggs. Add cooled potatoes, mayonnaise, mustard, curry powder, salt, and pepper. Stir gently to combine.
4. Garnish: Sprinkle chopped parsley on top for a fresh touch.
5. Chill: Cover and refrigerate for at least 30 minutes before serving to let the flavors meld.