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Home > Blog > How to Meal Prep Eggs
Author:

Kevin Curry

How to Meal Prep Eggs

Can You Meal Prep Eggs

YES! Get ready, because today we’re diving headfirst into the incredible world of eggs! These little gems are absolute powerhouses when it comes to packing a protein punch. But hold on tight, because we’re not just talking about plain ol’ scrambled eggs here. We’re talking about meal prepping eggs like a boss!

Now, let me break it down for you. Meal prepping is the secret sauce that will revolutionize the way you eat. Picture this: a fridge stocked with delicious, ready-to-go meals that are not only nutritious but also ridiculously tasty. Sounds like a dream, right? Well, my friend, dream no more because we’re about to make it a reality.

Eggs are the superheroes of meal prep. They’re loaded with all the good stuff your body craves – protein, vitamins, and minerals. Plus, they are incredibly versatile. We’re talking about eggs that can be boiled, scrambled, baked, and more. It’s like having a whole squad of superheroes in your kitchen!

But here’s the best part – eggs are affordable and accessible. No need to break the bank to get your hands on these protein powerhouses. They’re available at your local grocery store, just waiting for you to whip them into something extraordinary.

So, buckle up and get ready to embark on this egg-citing journey. In this ultimate guide, we’ll show you how to master the art of meal-prepping eggs like a seasoned pro. And trust me, it’s not just about slapping some eggs in a pan. We’re going to walk you through essential tools, share time-saving tips, and provide you with the most tantalizing recipes from Fit Men Cook.

By the time we’re done here, you’ll be a meal-prepping maestro, impressing your friends and family with your culinary prowess. So, grab your apron, sharpen those knives, and get ready to unleash your inner chef. It’s time to take your taste buds on a wild and flavorful ride through the amazing world of eggs for meal prep. Let’s crack on!

Benefits of Meal-Prepping Eggs 

Picture this, folks: you’re in the midst of a hectic week, rushing from one commitment to another, with barely a moment to spare. Your stomach growls, reminding you that nourishment is essential for survival. But wait, you’ve got a secret weapon in your arsenal – meal prepped eggs!

Let me break it down for you and show you why meal prepping eggs is the ultimate game-changer.

  1. Eggs are a protein powerhouse. 

They deliver a mighty punch of muscle-building fuel that will keep you energized and satisfied throughout the day. By incorporating eggs into your meal prep routine, you’re ensuring that your body receives the essential amino acids it needs for optimal function. Say goodbye to those midday energy slumps and hello to sustained vitality!

  1. Meal prepping eggs saves you precious time and effort. 

Let’s face it, my busy friends – time is a scarce resource, and we often find ourselves scrambling to put together a decent meal. With eggs as your meal prep MVPs, you can bid farewell to frantic last-minute cooking sessions. Imagine having a stash of pre-boiled or pre-scrambled eggs at your disposal, ready to be transformed into a delicious meal within minutes. It’s like having a personal chef working behind the scenes, ensuring that you’re always one step away from a satisfying and nutritious feast.

  1. Don’t forget the cost-effectiveness. 

By meal-prepping eggs, you’re not only saving time but also saving some hard-earned cash. This may not have been as true in 2022 when eggs skyrocketed in price. But prices have come back down again. Eggs are incredibly affordable, making them an excellent choice for those looking to stretch their food budget without sacrificing nutrition or flavor. With just a few dollars, you can stock up on a dozen eggs that will keep you nourished throughout the week. That’s what I call a financial win!

  1. Let’s talk about versatility. 

Eggs are the chameleons of the culinary world, ready to adapt to any flavor profile you desire. Whether you’re craving a savory scrambled egg, a veggie-packed frittata, or a protein-rich salad topper, eggs have got your back. By incorporating meal-prepped eggs into your culinary repertoire, you open the door to a world of endless possibilities. Whip up a protein-packed breakfast egg bowl, toss them into a vibrant salad, or create a delectable egg sandwich to fuel your on-the-go adventures. With eggs, your meal prep game reaches new heights of culinary creativity.

  1. Meal prepping eggs helps you achieve your health and wellness goals. 

By taking control of your meals in advance, you’re ensuring that you make mindful and nutritious choices. No more succumbing to unhealthy fast food temptations or settling for lackluster meals. With meal-prepped eggs, you have the power to nourish your body with the goodness it deserves, helping you maintain a balanced and healthy lifestyle.

The benefits of meal prepping eggs are clear – protein-packed fuel, time savings, cost-effectiveness, culinary versatility, and a path to achieving your health goals. It’s time to harness the power of eggs and elevate your meal prep game to new heights. Get ready to embark on an egg-citing journey of flavor and convenience, where mealtime becomes a moment of satisfaction and nourishment. Let’s crack open the possibilities and unlock the potential of meal-prepping eggs!

How to Meal Prep Eggs for Breakfast

Whether you’re boiling a batch of eggs for convenient grab-and-go snacks, scrambling them to enhance other recipes, or creating full meals that feature eggs, like a delicious quiche, we’ve got you covered. In this comprehensive guide, we’ll walk you through step-by-step instructions on how to master the art of prepping scrambled, boiled, fried eggs, and more. Get ready to save time, enhance your meal planning, and elevate your culinary creations to new heights.

2 Ways to Meal Prep Eggs 

Method 1: Prepping Eggs

Let’s start with the basics – cooking your eggs to perfection to eat on their own or to have on hand while cooking. Whether you prefer scrambled eggs, boiled eggs, or fried eggs, we’ll guide you through each technique so that you have a stash of perfectly cooked eggs ready to go. Here’s how:

Scrambled Eggs: 

Crack your eggs into a bowl and whisk them until well combined. Heat a non-stick skillet over medium heat, add a bit of oil or butter, and pour in the beaten eggs. Cook on the stovetop, stirring gently, until the eggs are softly set. Allow the scrambled eggs to cool completely before transferring them to airtight containers. Store them in the refrigerator for up to 3-4 days.

Boiled Eggs: 

Place your desired number of eggs in a saucepan and cover them with water. Bring the water to a boil, then reduce the heat and let the eggs simmer for about 9-12 minutes for hard-boiled or 6-8 minutes for medium-boiled. Once cooked, transfer the eggs to an ice bath to cool quickly. Peel the eggs and store them in the fridge in a container filled with water to keep them fresh and prevent them from drying out. Use them within a week for the best quality.

Fried Eggs: 

Heat a non-stick skillet over medium heat and add a small amount of oil or butter. Crack your eggs into the skillet, ensuring they are well-spaced. Cook eggs until the whites are set and the edges are crispy. Carefully transfer the fried eggs to a plate and let them cool before storing them in a container with a lid. Store them in the refrigerator for up to 4 days. It’s important to ensure they are fully cooled before sealing the container to prevent condensation.

These prepped eggs will become your go-to ingredient, saving you time and effort in the kitchen. They’re not only perfect for standalone meals but can also be incorporated into various recipes, adding a protein-packed punch to your culinary creations. 

Method 2: Prepping Meals that Feature Eggs

Now, let’s take your egg meal prep to the next level by prepping some full easy egg meals. These ready-to-eat creations will save you even more time and add variety to your weekly menu. Here are a few delicious options:

  1. Quiche: Indulge in a savory quiche filled with veggies, shredded cheese, and protein. Store the entire pie or wrap and store individual slices.
  2. Shakshuka: Embark on a fiery feast with this North African delight. Prepare a big batch, store in the fridge, and reheat for a taste explosion of tomatoes, peppers, and eggs.
  3. Egg Bake: Elevate the classic egg casserole with an egg bake. Layers of fluffy eggs, bacon, peppers, and cheese make for a flavor explosion. Bake it on a lazy Sunday and enjoy reheating in the microwave throughout the week.
  4. Breakfast Sandwiches: Savor portable bliss with perfectly cooked eggs, cheese, and bacon between slices of toast. Store them in the fridge or freezer for grab-and-go mornings.
  5. Frittata: Create a hearty frittata with a medley of veggies, cheese, and spices. Store whole or individual portions.
  6. Omelets: Customize your mornings with flavorful omelets filled with sautéed veggies and cheese. Cook to perfection and enjoy a delicious breakfast on the go.
  7. Egg Bites: Delight in bite-sized wonders by baking egg mixture in muffin tins. Personalize each egg cup with your favorite fillings for a meal prep game-changer.
  8. Egg Salad: Mix hard-boiled eggs with lite mayo, celery, onion, and mustard for a creamy delight. Enjoy it in sandwiches or as a dip with veggies.

With these meal prep options, you’ll have a diverse range of egg-based dishes ready to enhance your meals throughout the week. From quiches and frittatas to breakfast sandwiches and egg cups, you’ll experience a world of flavors and enjoy the convenience of having delicious, protein-rich meals at your fingertips. 

Frequently Asked Questions About Egg Meal Prep

meal prepping eggs


Can I meal prep eggs in advance?

Absolutely! Meal prepping eggs in advance is a brilliant way to save time and ensure you have a protein-packed option ready to go. You can prepare a variety of egg-based dishes ahead of time, such as crustless quiches, egg muffins, or frittatas. These can be cooked, portioned, and stored in the refrigerator or freezer. When you’re ready to enjoy them, simply reheat and savor the convenience of a delicious and nutritious meal.

How long do meal prep eggs last in the fridge? 

Cooked eggs can be stored in an airtight container in the refrigerator for up to four days. Make sure to cool them completely before sealing them up. If you’re prepping raw eggs, it’s best to use them within two days. Label your containers with the date to keep track of freshness and enjoy your meal prepped eggs at their prime.

Can I freeze meal-prepped eggs?

Absolutely! Freezing meal-prepped eggs is a fantastic option to extend their shelf life and have a stash of ready-to-eat meals at your fingertips. Cooked egg dishes like quiches, egg muffins, or breakfast sandwiches can be portioned and stored in airtight containers or freezer-safe bags. When freezing raw eggs, crack them into a bowl and gently whisk them together. Pour the beaten eggs into an ice cube tray for individual portions or into freezer-safe containers. Label them with the date and freeze them. Your frozen eggs can be stored for up to three months, ensuring you always have a convenient meal option on hand.

How do I reheat meal-prepped eggs?

To reheat cooked egg dishes, preheat your oven to a moderate temperature, around 350°F. Place the dish in an oven-safe container, cover it with foil to prevent drying out, and warm it for about 15-20 minutes until heated through. Or you can use the microwave on a low power setting, heating in short bursts to avoid recooking the egg. Adjust the timing based on your microwave’s power.

How do I batch-cook scrambled eggs in the oven?

Preheat your oven to 350°F. In a mixing bowl, crack the desired number of eggs and whisk them until smooth and well combined. For a burst of flavor, add a splash of milk, a pinch of salt, and a sprinkle of pepper. Customize your sheet pan eggs by adding your favorite mix-ins such as shredded cheese, diced veggies, or even cooked bacon. Grease a baking sheet pan with cooking spray, then pour the egg mixture into the baking sheet. Pop it into the preheated oven and let the magic happen! Cook the eggs for around 15-20 minutes. Oven-baked scrambled eggs work especially well for cutting sandwich-sized eggs for breakfast sandwiches.

How do I batch-cook unscrambled eggs in the oven?

Preheat your oven to 350°F. Grease a muffin tin with a touch of cooking spray to ensure easy egg removal or use silicone muffin liners. Crack an egg into each individual muffin cup. Sprinkle your favorite seasonings like salt, pepper, or herbs over the eggs. And customize them with delicious toppings like cheese, bacon bits, or sautéed veggies. Once you’ve added your personal touch, eggs bake for approximately 12-15 minutes for a slightly runny yolk or 15-18 minutes for a fully set yolk. Remove them from the oven and let the baked eggs cool for a few minutes before carefully transferring them to airtight containers.

Customize Your Egg Meal Prep Ideas

With eggs as your canvas, the possibilities to customize your meal are endless, and we’re here to guide you through the journey. 

  1. Mix and Match Fillings.

Elevate your scrambled eggs, omelets, and frittatas by experimenting with an array of fillings. Whether it’s diced bell peppers, sautéed mushrooms, flavorful herbs, or crumbled feta cheese, each addition will add a burst of color, texture, and taste to your egg-based masterpieces. Don’t be afraid to blend sweet and savory elements for an unexpected twist. Think caramelized onions with goat cheese or berries with a sprinkle of cinnamon. Let your imagination guide you and create flavor combinations that will wow your palate.

  1. Spices and Seasonings Galore.

Spice up your egg prepping game by exploring the vast world of seasonings beyond the salt and pepper. From aromatic herbs like basil, thyme, and dill to bold spices like paprika, cumin, and chili powder, each dash will infuse your eggs with flair. Embrace the exotic with a sprinkle of garam masala or transport yourself to the Mediterranean with a pinch of za’atar. With a dash of creativity and the right blend of spices, you can transform a simple egg dish into a burst of flavor.

  1. Get Cheesy.

Indulge in cheese and take your egg creations to new heights. Whether it’s creamy goat cheese, sharp cheddar, or tangy feta, cheese has the power to elevate any egg-based dish. Crumble it, shred it, or melt it to perfection, and watch as it adds richness and depth to your meals. Sprinkle some grated Parmesan over your scrambled eggs, fold gooey mozzarella into your omelet, or let Swiss cheese melt over your frittata. The possibilities are as endless as the array of cheeses available. So go ahead, get cheesy, and savor the melty goodness in every bite.

  1. Play with Textures.

The texture is the secret ingredient that can take your egg meals from ordinary to extraordinary. Think beyond the soft and fluffy and explore different textures. Add a satisfying crunch with crispy bacon bits, toasted nuts, or breadcrumbs. Introduce a touch of creaminess with avocado slices, dollops of Greek yogurt, or silky hollandaise sauce. For a burst of freshness, top your creations with a sprinkle of microgreens, chopped herbs, or pomegranate arils. By incorporating a variety of textures, you’ll create a multi-dimensional experience of flavor.

Embrace the boundless possibilities that eggs offer and transform your meal-prepping routine.

​​Essential Tools and Tips for Meal Prep With Eggs

With these essential tools and savvy tips, you’ll be ready to conquer the realm of meal prepping eggs like seasoned pros. Get ready to dive into a world of sizzling skillets, perfectly poached wonders, and heavenly egg creations that will leave you craving for more. Let’s unlock the secrets and unleash the flavors of meal prepping eggs with finesse!

  1. The Reliable Non-Stick Pan: Your Trusty Sidekick

First things first, make sure you have a trusty non-stick pan by your side. This kitchen essential will prevent those dreaded egg-sticking mishaps and make cooking a breeze. Look for a high-quality, durable non-stick pan that can handle the heat and keep your eggs in their prime, effortlessly sliding onto your plate with a tantalizing sizzle.

  1. The Whisk: Whip It, Whip It Good

Next up, arm yourself with a whisk that knows how to get the job done. A sturdy whisk will help you achieve that perfect blend of creamy yolks and fluffy whites, turning your eggs into a masterpiece of texture and taste. 

  1. The Handy Storage Containers: Your Egg Sanctuary

To truly conquer the world of meal prepping eggs, you’ll need a collection of reliable storage containers. These handy vessels will keep your prepped eggs fresh and ready for action throughout the week. Look for containers that are microwave-safe, easy to clean, and ideally compartmentalized to keep different egg preparations separate. With your egg sanctuary at the ready, you’ll have convenient, grab-and-go meals that fuel your journey to culinary greatness.

  1. Season with Flavor: Spices, Herbs, and More

Don’t settle for bland eggs – let your creativity run wild with a medley of flavors. Experiment with a variety of spices, herbs, and seasonings to elevate your meal-prepped eggs to new heights of deliciousness. A dash of paprika adds a smoky kick, while fresh herbs like chives or basil lend a vibrant touch. Get adventurous with chili flakes, garlic powder, or even a sprinkle of parmesan cheese. The possibilities are endless – let your taste buds be your guide.

  1. Mix and Match: Versatility Unleashed

Last but not least, embrace the power of mix and match. Don’t limit yourself to one egg preparation – let your creativity soar by combining different styles and ingredients. Blend scrambled eggs with sautéed veggies, wrap them in a tortilla, and voilà – a breakfast burrito to kick-start your day. Crumble boiled eggs into a salad for a protein-packed lunch, or layer them on whole-grain bread for a hearty sandwich. With meal-prepped eggs, your culinary canvas knows no bounds.

So there you have it, the essential tools and savvy tips to conquer the art of meal prepping eggs. Embrace the time-saving magic of prepping ahead, infuse your eggs with tantalizing flavors, and let your creativity run wild. With these tools and tips in your arsenal, you’ll become the maestro of meal-prepped eggs, dazzling your palate and nourishing your body with every bite. 

Now That You Know Eggs Can Be Meal Prepped.

Get Cooking!

Get started now meal prepping eggs with these Fit Men Cook egg recipes:

can i meal prep eggs


Steak & Egg Strata Frittata Muffin

High Protein and Low Carb Egg, Yam & Cheese Breakfast

Egg & Turkey Stuffed Poblano

Egg White, Asparagus and Brown Rice & Quinoa Frittata

Creamy Scrambled Egg Stuffed Bell Pepper with Veggies

Bacon & Egg Stuffed Sweet Potato

Turkey Wrapped Potato & Egg Breakfast Muffins

Roasted Veggies & Egg Scramble

Check out more healthy meal prep ideas.

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!

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