Whether you want to save time in the morning, stick to a healthy eating plan, or simply add more protein to your diet, meal-prepping eggs can be a game-changer.
We’ll walk you through everything you need to know about meal-prepping eggs, from buying the right ingredients to storing them properly. So, let’s get cracking and find out how to meal prep eggs!
Buying the Right Eggs
The first step to successful egg meal prep is choosing the right eggs. Here are a few things to consider:
Choose Fresh and Organic Eggs
When it comes to meal-prepping eggs, freshness is key. Look for organic eggs that come from chickens raised without antibiotics or hormones. These eggs are not only healthier but also taste better.
Consider Cage-Free or Free-Range Eggs
If animal welfare is important to you, opt for cage-free or free-range eggs. These eggs come from hens that have more space to roam and are generally considered to have a higher quality of life.
Determine the Quantity
Before you head to the store, decide how many eggs you’ll need for your meal prepping sessions. This will depend on your personal preferences and the number of meals you plan to prepare.
The Essential Equipment
To make your egg meal prep a breeze, you’ll need a few essential tools:
– Non-Stick Frying Pan
A good-quality non-stick frying pan (#ad) will simplify cooking and flipping eggs. Look for one with a durable non-stick coating that will last through many meal prep sessions.
– Whisk or Fork
A whisk or fork will come in handy for scrambling eggs. Make sure it’s sturdy and easy to hold.
– Baking Sheet or Muffin Tin
If you plan to bake your eggs, a baking sheet or muffin tin will be indispensable. Choose one that’s non-stick and large enough to hold all your eggs.
Prepping Eggs: Cooking Methods
There are several cooking methods you can use for meal prepping eggs, depending on your preferences and the recipes you have in mind. Let’s explore some of them:
1. Scrambled Eggs
Scrambled eggs are a versatile option that can be used in various dishes. Here’s how to prep scrambled eggs:
- Crack the desired number of eggs into a bowl.
- Add a splash of milk, cream, or dairy-free alternative (like almond milk) for extra creaminess.
- Whisk the eggs until the yolks and whites are fully combined.
- Heat a non-stick frying pan over medium heat and melt a small amount of butter or cooking oil.
- Pour the egg mixture into the pan and let it cook undisturbed for a few seconds.
- Using a spatula, gently stir the eggs to scramble them. Continue cooking until they reach your desired consistency.
- Allow the scrambled eggs to cool before dividing them into meal prep containers.
2. Hard-Boiled Eggs
Hard-boiled eggs are a popular option for meal prepping, as they can be enjoyed on their own or used in various recipes. Follow these steps to prep perfect hard-boiled eggs:
- Place the desired number of eggs in a single layer in a saucepan.
- Add enough cold water to the pan to cover the eggs by about an inch.
- Place the pan on the stove over medium-high heat and bring the water to a boil.
- Once boiling, remove the pan from the heat and let it sit, covered, for about 9-12 minutes, depending on your preferred level of doneness.
- Drain the hot water and transfer the eggs to a bowl of ice water. Let them cool completely before peeling and storing in meal prep containers.
3. Baked Eggs
Baking eggs is a great option when you want to prepare a large batch all at once. Here’s how to bake eggs for meal prepping:
- Preheat your oven to 350°F (175°C) and grease a baking sheet or muffin tin.
- Crack the desired number of eggs into a bowl.
- Gently whisk the eggs with a fork until the yolks and whites are combined. Be careful not to overwhisk.
- Pour the egg mixture into the greased baking sheet or muffin tin, dividing evenly.
- Bake for approximately 12-15 minutes or until the eggs are set but still slightly jiggly in the center.
- Remove from the oven and let them cool before transferring to meal prep containers.
Meal Prep Ideas with Eggs
Now that you’ve mastered the art of cooking eggs for meal prep, let’s explore some delicious ideas for incorporating them into your meals:
1. Breakfast Egg Muffins
Egg muffins are a fantastic grab-and-go breakfast option. Here’s how to make them:
- Preheat your oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, whisk together eggs, your choice of vegetables (such as spinach, bell peppers, or mushrooms), cooked meat (like ham or sausage), and grated cheese.
- Pour the mixture into the greased muffin tin, filling each cup about three-quarters full.
- Bake for approximately 20-25 minutes or until the egg muffins are set and slightly golden on top.
- Allow them to cool before storing in meal prep containers.
2. Egg Salad
Egg salad is a classic and delicious option for lunch or a light dinner. Follow these steps to make a simple egg salad:
- Hard-boil a few eggs following the method mentioned earlier.
- Once cooled and peeled, chop the eggs into small pieces.
- In a bowl, combine the chopped eggs with mayonnaise (or Greek yogurt for a healthier alternative), mustard, diced celery, salt, pepper, and any other desired seasonings.
- Mix well until everything is evenly combined.
- Serve the egg salad on bread, or lettuce wraps, or use it as a topping for salads.
Watch the below video from “Bon Appétit” and see how Adam prepares his egg salad.
3. Egg Fried Rice
Egg fried rice is a satisfying and flavorful meal that can be made ahead and reheated throughout the week. Here’s how to prepare it:
- Cook your desired amount of rice according to the package instructions and set aside.
- In a non-stick frying pan, heat a small amount of oil over medium heat.
- Add diced vegetables (such as carrots, peas, and onions) and sauté until they’re tender.
- Push the vegetables to one side of the pan and crack a few eggs into the empty space.
- Scramble the eggs with a spatula until they’re cooked through.
- Add the cooked rice to the pan and stir-fry everything together.
- Season with soy sauce, salt, and pepper to taste.
- Allow the fried rice to cool before portioning it into meal prep containers.
Storing Your Prepped Eggs
To ensure the safety and freshness of your prepped eggs, proper storage is essential. Here are some guidelines:
Refrigeration
After cooking your eggs, let them cool completely before storing them in airtight meal prep containers. Refrigerate them within two hours of cooking to prevent bacterial growth. Hard-boiled eggs can typically be stored safely in the refrigerator for up to one week, while scrambled or baked eggs are best consumed within three to four days.
Freezing
If you’d like to extend the shelf life of your prepped eggs, freezing is an option. However, keep in mind that freezing can affect the texture of cooked eggs. For best results:
- Allow the cooked eggs to cool completely.
- Place them in airtight freezer bags or containers, removing as much air as possible.
- Label the bags or containers with the date and contents.
- Frozen eggs can typically be stored for up to three months in the freezer.
Frequently Asked Questions
How long can I store hard-boiled eggs in the refrigerator?
Hard-boiled eggs can be safely stored in the refrigerator for up to one week.
Can I freeze scrambled eggs?
Yes, you can freeze scrambled eggs. However, keep in mind that freezing may affect their texture.
How long do baked eggs last in the fridge?
Baked eggs are best consumed within three to four days when stored in the refrigerator.
Can I use frozen prepped eggs directly in recipes?
Yes, you can use frozen prepped eggs directly in recipes. Just thaw them in the refrigerator overnight before using.
Can I reheat prepped eggs in the microwave?
Yes, prepped eggs can be reheated in the microwave. Just make sure to heat them on medium power and stir occasionally to ensure even reheating.
Are there any vegetarian options for egg meal prep?
Absolutely! You can try making vegetarian breakfast egg muffins using a variety of vegetables and cheese.
Can I use egg substitutes for meal prepping?
Yes, you can use egg substitutes like liquid egg whites or tofu scramble as alternatives for meal prepping.
Can I add spices or herbs to my prepped eggs?
Definitely! Feel free to add your favorite spices or herbs to enhance the flavor of your prepped eggs.
How do I prevent my scrambled eggs from sticking to the pan?
Using a good-quality non-stick frying pan and a small amount of butter or cooking oil can help prevent scrambled eggs from sticking.
Can I use microwave-safe containers for storing prepped eggs?
Absolutely! Just make sure the containers are airtight and microwave-safe for convenient storage and reheating.
Can I use prepped eggs in salads or sandwiches?
Yes, prepped eggs can be used in salads or sandwiches for a protein-packed addition to your meal.
Are there any safety tips for storing prepped eggs?
Always make sure to refrigerate your prepped eggs within two hours of cooking to prevent bacterial growth and store them in airtight containers to maintain their freshness.
How can I prevent my baked eggs from overcooking?
To prevent overcooking, it’s important to remove the baked eggs from the oven when they are set but still slightly jiggly in the center.
Can I mix different vegetables in my breakfast egg muffins?
Absolutely! Feel free to mix and match your favorite vegetables to create delicious and nutritious breakfast egg muffins.
Can I customize the seasonings in my egg-fried rice?
Definitely! You can customize the seasonings in your egg fried rice by adding soy sauce, salt, pepper, or any other desired seasonings to suit your taste.
Conclusion
And there you have it! You’re now equipped with all the knowledge you need to successfully meal prep eggs.
So, get creative, experiment with different recipes, and start enjoying the benefits of meal-prepping eggs today!
