Description
This Meal Prep Breakfast Eggs recipe is a delicious and protein-packed way to start your day. It combines savory ground sausage or bacon with fresh vegetables, eggs, and cheese, baked to perfection for a convenient and satisfying meal. Ideal for meal prep, these egg cups or casserole portions can be made ahead and reheated throughout the week, saving time on busy mornings while delivering hearty nutrition.
Ingredients
Scale
Proteins
- ½ pound ground sausage or chopped bacon
- 8 large eggs
- ¼ cup cottage cheese or Greek yogurt or half & half
- ½ cup shredded cheddar cheese
Vegetables
- ½ small onion, chopped
- ½ bell pepper, chopped
- ½ cup sliced mushrooms
- 1 cup roughly chopped fresh spinach
Other Ingredients
- 1 teaspoon avocado oil
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon pepper
Instructions
- Preheat and sauté vegetables: Preheat your oven to 350ºF (175ºC). Heat 1 teaspoon of avocado oil in a large heavy-duty pan over medium-high heat. Add the ground sausage, chopped onion, bell pepper, and mushrooms to the pan and sauté for 3-4 minutes until the sausage is cooked through and the vegetables have softened. Then, stir in the roughly chopped fresh spinach and sauté for another few seconds until it begins to wilt.
- Prepare egg mixture: In a large mixing bowl, whisk together 8 large eggs, ¼ cup of cottage cheese (or Greek yogurt or half & half), ½ cup shredded cheddar cheese, and the seasonings: garlic powder, paprika, salt, and pepper. Add the cooked sausage and vegetable mixture to the eggs and stir until well combined.
- Assemble and bake: Grease 4 small glass oven-safe meal prep containers, muffin tins, or a large casserole dish. Divide the egg mixture evenly among them. Bake in the preheated oven for 20-25 minutes, or until a toothpick inserted into the center comes out clean and the eggs are fully set.
- Cool and store: Allow the baked egg dishes to cool to room temperature. Cover them and refrigerate for up to 5 days for meal prep convenience.
- Reheat and enjoy: To reheat, place the portion in the microwave and warm on high for 35-45 seconds or until heated through. Serve and enjoy a protein-rich breakfast to start your day.
Notes
- If using bacon instead of sausage, cook the bacon first until crispy, then chop and add to the mixture to prevent soggy bits and impart a smoky flavor.
- These egg dishes can be baked in individual muffin tins for easy grab-and-go portions or in a casserole dish for slicing.
- You can substitute the cottage cheese with Greek yogurt or half & half depending on your preference for creaminess.
- For a lower-fat option, opt for turkey sausage or reduce the cheese quantity as desired.
- Store the prepared eggs in airtight containers in the refrigerator and consume within 5 days for optimal freshness and safety.
Nutrition
- Serving Size: 1 serving (1/4 of recipe)
- Calories: 320 kcal
- Sugar: 2 g
- Sodium: 520 mg
- Fat: 23 g
- Saturated Fat: 9 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 22 g
- Cholesterol: 370 mg
