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Can You Meal Prep Eggs? Your Time Saving Guide

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As someone who cherishes both good food and efficiency, I’ve found that meal prepping is a game-changer for maintaining a healthy diet amid a busy lifestyle. The hero of my meal prep routine? Eggs.

Can You Meal Prep Eggs?

Yes, indeed! If you’ve ever wondered, “Can you meal prep eggs?” I’m here to assure you that you absolutely can.

Eggs are not only versatile and nutritious but also easy to cook, making them a cornerstone of my meal prep routine.

Different Ways to Meal Prep Eggs

There are countless ways to meal prep eggs. Depending on my mood, the week ahead, and the dishes I plan to cook, I choose from several tried-and-true methods.

Hard-Boiled Eggs

Hard-boiling is a no-fuss method that turns out perfect results with a bit of technique.

  1. Place the eggs in a single layer in a saucepan. Add water to cover the eggs by about an inch.
  2. Slowly bring the water to a boil over medium heat. Once boiling, cover and remove from heat.
  3. Let the eggs stand in the hot water for about 9-12 minutes for large eggs. Adjust the time up or down for smaller or larger eggs.
  4. Drain the eggs and place them in ice water. Cooling them quickly helps prevent the greenish ring that can form around the yolks.
  5. Once completely cooled, you can peel the eggs or store them unpeeled in the refrigerator.

Hard-boiled eggs are enjoyed cold after they have been stored in the fridge.

But if you prefer your hard-boiled eggs warm, place them in a bowl of hot (not boiling) water and let them sit for about 10 minutes before you dig in.

Scrambled Eggs

Scrambling is a classic method, and pre-cooked scrambled eggs can be a convenient element of your meal prep.

  1. Crack the eggs into a bowl, add a splash of milk, and beat until well blended. Season with a pinch of salt and pepper.
  2. Melt a pat of butter in a non-stick skillet over medium heat.
  3. Pour the egg mixture into the skillet. As it begins to set, gently pull the eggs across the pan with a spatula, forming large soft curds.
  4. Continue cooking until no liquid egg remains. Remove from heat and let them cool.
  5. Once cooled, portion the scrambled eggs into meal prep containers and store in the refrigerator.

Scrambled eggs can be reheated either in the microwave or on the stovetop.

If using a microwave, place the eggs in a microwave-safe dish, cover with a microwave-safe lid (make sure to leave a small vent for steam), and heat on 50% power for about 1-2 minutes.

If you prefer the stovetop, reheat the eggs in a skillet over low heat, until they’re warmed through.

Baked Egg Muffins

Baked egg muffins are essentially mini frittatas that you can customize with your favorite fillings. They are perfect for grab-and-go meals.

  1. Preheat your oven to 375°F (190°C) and lightly oil a muffin tin.
  2. Whisk together eggs, a bit of milk, and your preferred seasonings.
  3. Add your chosen ingredients (diced vegetables, cheese, cooked meat) to the muffin cups.
  4. Pour the egg mixture over the fillings.
  5. Bake for 20-25 minutes, until the muffins are set and lightly browned.
  6. Let them cool before removing from the tin, then store in the refrigerator.

Baked egg muffins can also be reheated in the microwave or oven. In the microwave, heat them on full power for about 30 seconds to 1 minute.

In the oven, wrap them in foil and bake at 350°F (175°C) for about 10-15 minutes, or until heated through.

Poached Eggs

Poaching creates a delicately cooked egg with a runny yolk. While a bit more challenging, they’re a gourmet addition to any meal.

  1. Crack an egg into a small bowl.
  2. Bring a saucepan of water to a simmer and add a splash of vinegar.
  3. Stir the water to create a whirlpool, then gently slide the egg into the water.
  4. Cook for 4 minutes for a runny yolk, adjusting the time for a firmer yolk.
  5. Use a slotted spoon to remove the egg from the water. Let it drain on a paper towel.
  6. Once cooled, place poached eggs in a water-filled container and store in the refrigerator.

Poached eggs can be tricky to reheat, as you don’t want to overcook the yolk.

The best method is to gently lower them into simmering water using a slotted spoon, and heat for about 1 minute, just until warmed through. Be sure to drain them well on paper towels before serving.

Omelets

An omelet is a satisfying meal that can be filled with a wide variety of ingredients. You can make and refrigerate them for a quick meal any time of day.

  1. Beat together eggs, a bit of milk, and seasonings.
  2. Heat a non-stick skillet over medium heat and add a pat of butter.
  3. Pour in the egg mixture and let it cook undisturbed until it starts to set.
  4. Sprinkle your chosen fillings (cheese, diced vegetables, cooked meat) over half of the omelet.
  5. Use a spatula to fold the omelet over the fillings. Continue cooking until it’s done to your liking.
  6. Let the omelet cool, then store in a covered container in the refrigerator.

For omelets, I recommend using the microwave. Place the omelet on a microwave-safe plate, cover, and heat on 50% power for 1-2 minutes.

You can also reheat omelets in the oven at 350°F (175°C) for about 10 minutes, or until heated through.

Egg Casserole

Egg casseroles or bakes are another versatile and straightforward method for meal prepping eggs. You can combine various ingredients such as vegetables, cheeses, and proteins alongside the eggs.

  1. Preheat your oven to 375°F or 190°C.
  2. Whisk together eggs, milk, salt, and pepper.
  3. Stir in additional ingredients (cooked veggies, meats, cheeses).
  4. Pour the mixture into a greased baking dish.
  5. Bake for 35-45 minutes or until the eggs are set.
  6. Once cool, cut into portions and store in the refrigerator.

For an egg casserole, the oven is typically the best reheating method.

Preheat your oven to 350°F (175°C), cover the casserole with aluminum foil to prevent it from drying out, and heat for about 15-20 minutes, or until it’s heated through.

You can also reheat individual servings in the microwave. Cover and heat on 50% power for 2-3 minutes, checking to ensure it’s heated through.

Steamed Eggs

Steaming is an excellent method to achieve a custard-like texture. This technique is often used in Korean and Japanese cuisines to make dishes like Gyeran Jjim or Chawanmushi.

  1. Beat eggs and mix them with an equal volume of broth or water.
  2. Season according to preference.
  3. Pour the mixture into individual heatproof bowls or a large dish.
  4. Steam over medium heat until set, typically 10-20 minutes depending on the size of your container.
  5. Allow them to cool before storing them in the refrigerator.

Steamed eggs can be reheated gently in the microwave. Place them in a microwave-safe dish, cover, and heat on 50% power for about 1-2 minutes. Since microwaves can vary, start with less time and add more as needed.

Egg Loaf

Egg loaf is a popular low-carb method for meal prepping eggs, especially within the keto community.

  1. Blend or whisk together eggs, cream cheese, and butter until smooth.
  2. Pour into a loaf pan and bake at 350°F or 175°C for 25-30 minutes or until set and lightly browned on top.
  3. Allow to cool before cutting into slices and storing in the refrigerator.

Steamed eggs can be reheated gently in the microwave. Place them in a microwave-safe dish, cover, and heat on 50% power for about 1-2 minutes. Since microwaves can vary, start with less time and add more as needed.

Sous Vide Eggs

Cooking eggs sous vide allows for precise control over the texture of both the yolk and the white.

  1. Set your sous vide machine to your desired temperature (for example, 75°C for ‘soft-boiled’ eggs).
  2. Lower the eggs directly from the fridge into the water bath and cook for 1 hour.
  3. Once done, you can either chill them for later use or crack them open right away. These can be stored in the fridge and reheated in warm water when ready to eat.

Sous vide eggs are typically enjoyed immediately after cooking due to their specific texture, but they can be reheated gently.

If you’ve stored your sous vide eggs in the shell, you can reheat them by placing them back in the sous vide bath at 60°C for about 5 minutes.

If they’re already peeled or in a dish, you can reheat them in the microwave at 50% power for about 1 minute.

Can You Meal Prep Eggs

Recipes Incorporating Meal Prepped Eggs

When you have meal-prepped eggs at hand, assembling a variety of nutritious and delicious dishes becomes a breeze. Here, I share a few of my personal favorites.

Salad with Hard-Boiled Eggs

Servings: 2

Ingredients

  • 4 cups of mixed greens
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, sliced
  • 2 hard-boiled eggs, sliced
  • 2 grilled chicken breasts or salmon fillets (optional)
  • Your favorite salad dressing

Steps

  1. Divide the mixed greens between two plates or bowls.
  2. Top each with half of the cherry tomatoes, cucumber slices, and hard-boiled egg slices.
  3. If using, add a grilled chicken breast or salmon fillet to each salad.
  4. Drizzle with your favorite salad dressing and enjoy.

Breakfast Burritos with Scrambled Eggs

Servings: 2

Ingredients

  • 1 cup of prepped scrambled eggs
  • 2 large tortillas
  • 1/2 cup of shredded cheese
  • 1/2 cup of diced veggies (bell peppers, onions, tomatoes, etc.)
  • Hot sauce (optional)

Steps

  1. Lay out the tortillas and evenly distribute the scrambled eggs in the center of each.
  2. Sprinkle the shredded cheese and diced veggies over the eggs.
  3. If you like a little heat, add some hot sauce.
  4. Roll up the tortillas, tucking in the sides as you go, to create your burritos.

Egg Muffin Sandwiches

Servings: 1

Ingredients

  • 1 baked egg muffin
  • 2 slices of bread
  • 1 slice of cheese
  • 2 slices of ham

Steps

  1. Slice the baked egg muffin in half.
  2. Assemble the sandwich by placing the cheese and ham between the two halves of the egg muffin.
  3. If desired, you can toast the sandwich in a pan or a sandwich press until the cheese is melted and the bread is crispy.

Avocado Toast with Poached Eggs

Servings: 2

Ingredients

  • 2 slices of whole-grain bread
  • 1 ripe avocado
  • 2 poached eggs
  • Salt and pepper to taste

Steps

  1. Toast the bread to your liking.
  2. While the bread is toasting, slice the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until it’s as smooth or chunky as you like.
  3. Spread the mashed avocado evenly onto the toasted bread.
  4. Top each slice with a poached egg, then season with salt and pepper.

Omelet Wrap

Servings: 1

Ingredients

  • 1 pre-made omelet
  • 1 tortilla
  • 1/4 cup of shredded cheese
  • 1/4 cup of your favorite veggies, sliced

Steps

  1. Lay the tortilla flat and place the pre-made omelet in the center.
  2. Sprinkle the shredded cheese and veggies over the omelet.
  3. Roll up the tortilla, tucking in the sides as you go. If desired, you can grill the wrap in a pan until it’s crispy and the cheese is melted.

Conclusion

Meal prepping eggs is a game changer. It saves you time, reduces stress, and ensures you always have a protein-packed ingredient ready for creating quick and healthy meals.

Start experimenting with these techniques and recipes, and discover how meal-prepping eggs can simplify your life while satisfying your palate. Here’s to wholesome, nutritious meals without the daily hassle!