Name: Meal Prep Breakfast Eggs
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: American
Ingredients: 1 teaspoon avocado oil; ½ pound ground sausage or chopped bacon; ½ small onion, chopped; ½ bell pepper, chopped; ½ cup sliced mushrooms; 1 cup roughly chopped fresh spinach; 8 large eggs; ¼ cup cottage cheese, Greek yogurt, or half & half; ½ cup shredded cheddar cheese; ½ teaspoon garlic powder; ½ teaspoon paprika; ½ teaspoon salt; ½ teaspoon black pepper

Meal prep breakfast eggs are the perfect solution for busy mornings. Packed with protein, veggies, and cheesy goodness, they can be baked in muffin tins for grab-and-go portions or in a casserole dish for hearty slices. Delicious, versatile, and convenient, these baked eggs make healthy eating simple and stress-free.

Why You’ll Love This Recipe

Easy to make in bulk for the week ahead.
High-protein, low-carb, and loaded with nutrients.
Flexible—swap veggies, meats, and cheeses to your taste.
Freezer-friendly for long-term meal prep.
Works as muffins or a casserole, depending on your preference.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 teaspoon avocado oil
½ pound ground sausage or chopped bacon
½ small onion, chopped
½ bell pepper, chopped
½ cup sliced mushrooms
1 cup roughly chopped fresh spinach
8 large eggs
¼ cup cottage cheese, Greek yogurt, or half & half
½ cup shredded cheddar cheese
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt
½ teaspoon black pepper

Directions

Preheat oven to 350ºF. Lightly grease muffin tins, glass meal prep containers, or a casserole dish.
In a large skillet, heat oil over medium-high heat. Add sausage, onion, peppers, and mushrooms. Sauté for 3–4 minutes. Stir in spinach and cook until wilted.
In a large bowl, whisk together eggs, cottage cheese, cheddar, garlic powder, paprika, salt, and pepper. Stir in the cooked sausage mixture.
Divide the mixture evenly into your prepared containers, muffin tins, or casserole dish.
Bake for 20–25 minutes, until a toothpick inserted comes out clean and the eggs are set.
Cool to room temperature before covering and storing for meal prep.

Servings and timing

Servings: 4
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes
Calories: ~295 per serving

Variations

Swap sausage with turkey sausage, ham, or shredded chicken.
Use Swiss, mozzarella, or pepper jack cheese for different flavors.
Add extra veggies like zucchini, broccoli, or kale.
Make it spicy with jalapeños or red pepper flakes.
For a lighter version, use only egg whites.

Storage/Reheating

Store in the fridge in an airtight container for up to 5 days.
To freeze: place cooled eggs on a baking sheet, freeze until firm, then transfer to a freezer-safe bag. Store up to 2 months.
To reheat: microwave for 35–45 seconds, or warm in the oven at 350ºF until heated through.

FAQs

Do I have to sauté the veggies first?

No, but sautéing enhances flavor and prevents watery veggies from making the eggs soggy.

Can I use only egg whites?

Yes, use 2 egg whites for each whole egg. This makes the recipe lighter in calories and fat.

Why are my baked eggs rubbery?

Overbaking can dry out the eggs. Check them at 20 minutes and remove as soon as they are set.

Can I freeze breakfast eggs?

Yes, they freeze well. Cool completely, then freeze and reheat as needed.

What’s the best cheese to use?

Cheddar melts beautifully, but mozzarella, Swiss, or pepper jack are great options.

Can I make these vegetarian?

Yes, skip the meat and double up on veggies.

Can I make these dairy-free?

Yes, use unsweetened almond or oat milk and a dairy-free cheese alternative.

Can I bake this as a casserole instead of muffins?

Yes, just pour the mixture into a greased baking dish and bake until set, usually 25–30 minutes.

Can I prep the mixture the night before?

Yes, assemble the egg mixture and refrigerate. In the morning, pour into pans and bake fresh.

How do I serve these?

They’re perfect on their own but pair well with avocado, salsa, or toast.

Conclusion

Meal Prep Breakfast Eggs are a simple, nourishing recipe designed to make mornings easier. With endless flavor options, a high-protein base, and the ability to store or freeze for later, they’re a must-have for meal preppers and busy families. Whether enjoyed as muffins or a casserole, these baked eggs are a versatile and delicious breakfast you’ll keep coming back to.