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Meal Prep Breakfast Egg Bakes

breakfast meal prep Jun 16, 2023

Egg bakes are SO easy to throw together for a super quick, high-protein weekday breakfast and the variety possibilities are endless.

All you have to do is heat up a portion in the microwave and serve it alongside some fruit, toast, or whatever else you'd like and you've got a high-protein, nutritious breakfast in 2 minutes!

It’s also super easy to adjust the fat content by using a mixture of whole eggs and egg whites. Need more fat? Use more yolks and/or higher-fat add-ins. Need less fat/more protein? Use more egg whites and/or leaner meats and less cheese.

Below are some of my go-to variations:

  • Breakfast sausage, spinach, onion, and goat cheese (pictured above)
  • Buffalo chicken, onion, and cheddar cheese
  • Sun-dried tomato, spinach, Italian seasoning, and feta
  • Caramelized onion, bacon, asparagus, and goat cheese
  • Ground beef seasoned with Mexican spices, onion, bell pepper, and cheese (top with jalapenos, salsa, and sour cream or Greek yogurt)

Basic Recipe:


  • Eggs
  • Egg whites
  • Meat
  • Veggies
  • Cheese
  • Seasonings


  1. Gather all of your ingredients and preheat your oven (or toaster oven, which is what I use) to 350° Fahrenheit. Grease a 9x9 baking pan with butter/oil or line it with parchment paper.
  2. If you're starting with any raw meat, onions, or veggies (fresh or frozen), you'll want to cook those up first in a skillet with your seasonings. If you have leftover meat/veggies that are already cooked, this is a great place to utilize them!
  3. In a separate bowl, whisk up your eggs and egg whites. For one 9x9 pan, I usually use 6 whole eggs and 1 small carton of egg whites, but you can adjust the ratios per your preference.
  4. Time for assembly! Add the cooked meat and veggies to your baking pan and then pour over your whisked egg mixture. Use a spatula to mix everything together so it's well incorporated. Top with cheese (if desired).
  5. Bake for 25-35 minutes or until the center is firm and cooked through. If topping with cheese, you may want to cover the dish with foil for the first 15-20 minutes so the cheese doesn't brown too quickly on top.
  6. Remove from oven and let cool completely (I typically wait about 60 minutes to cut into it, unless I'm planning to eat it that day).
  7. Once cooled, cut into desired portion sizes and store in the fridge in an airtight container/s.
  8. When you're ready to eat, just pop it in the microwave or toaster oven until heated through. Add your desired toppings and enjoy!

Mexican Egg Bake

Breakfast Sausage, Spinach, Onion, & Goat Cheese Egg Bakes

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