Scrambled Eggs Meal Prep Ideas
Posted on: April 25th 2022
Meal prepping is one of the best ways to make sure you have a smooth, stress-free week full of delicious and nutritious dishes. Having pre-made meals on hand for the week allows you to spend less time thinking about what to cook each day and more time doing the things you love. And with the right meal prep recipes, you can lead a healthier lifestyle without compromising on flavor.
As a nutrient-dense food that tastes great, eggs are the perfect meal prep staple. We’ll cover the most outstanding benefits of scrambled eggs meal prep and give you our favorite recipes for meal prepping scrambled eggs for breakfasts, lunches, and snacks.
Why Scrambled Eggs Are Great For Meal Prep
Why is meal prepping scrambled eggs a great habit to get into? Here are five reasons to include scrambled eggs in your regular meal prepping rotation:
1. Healthy
When it comes to healthy breakfast options, it’s hard to beat eggs. Eggs are packed with protein and vital nutrients while being low in fat and calories. In fact, eggs are a complete protein because they contain each of the nine essential amino acids that our bodies can’t produce on their own. The high protein content of eggs means they can help you maintain healthy muscle tissues, skin, hair, and bones.
Eggs also offer a range of other health benefits, such as preserving your eye health and reducing the risk of heart disease. Studies have even found that eggs can help people lose weight safely and effectively. Setting yourself up for success by meal prepping for the week is a great way to eat eggs for weight loss.
2. Quick and Easy to Cook
Another great perk about eggs is that they are quick and easy to make. The most basic scrambled egg recipes don’t call for any fancy ingredients or culinary techniques, so you hardly need any cooking experience to whip up a decent batch of fluffy eggs. You don’t have to add anything other than salt and pepper to your scrambled eggs if you don’t want to.
The traditional way of making scrambled eggs requires whisking the eggs together and cooking them in a skillet over medium heat. Using this method, your eggs should only take a few minutes to set and become cooked through. You can easily breeze through multiple batches of scrambled eggs on the stovetop and have enough eggs for the week in no time.
If you want to save cook time by making a big batch of scrambled eggs at once, you can take the sheet pan approach of whisking the eggs, pouring them onto a sheet pan, and baking them until they’re set. Once the eggs have cooled, you can cut them into individual portions for the week.
3. Simple to Store
Once you’ve made a large batch of scrambled eggs, storing them is easy. All you need to do is allow the eggs to cool completely, place them in an airtight container, and seal it. You can store your container of pre-made eggs in the refrigerator for about a week without them going bad.
If you want to make a massive batch of scrambled eggs for the month, you can safely store your extra eggs in the freezer. Scrambled eggs keep well in the freezer and can be easily defrosted without sacrificing their light and fluffy texture.
4. Convenient
Having scrambled eggs on hand is incredibly convenient for a quick meal or snack throughout the week. Reheating scrambled eggs in the microwave takes a matter of seconds. You can also have your eggs cold in an egg salad or another type of dish along those lines. If you’re in a rush, wrapping scrambled eggs in a tortilla is a fast and simple way to create a meal on the go. You can also make your scrambled eggs extra portable by cooking them in a muffin tin, providing mini omelets to eat while on your way to your next activity.
5. Affordable
Along with making your meal prepping easier, eggs can help you stay within budget. Compared to buying breakfast or lunch each day on your way to work, meal prepping scrambled eggs is rather inexpensive. Making eggs can save you from spending money unnecessarily on dining out. In addition, a carton of eggs is a remarkably cost-effective option when you consider you get a dozen eggs per carton. As a high-protein food, eggs also keep you fuller for longer than many other foods, which means you get more bang for your buck.
Scrambled Egg Meal Prep Ideas
If you’re ready to reap the benefits of prepping scrambled eggs for the week, below are a few of our favorite healthy scrambled egg recipes to have for breakfast, lunch, and a snack.
Breakfast
Ensure a great start to each day by using one of these egg-based recipes for your weekly breakfast meal prep:
1. Egg Scramble
If you want to jazz up your morning meal, you can get creative with what you toss in your scrambled eggs. For example, this recipe for sofrito egg scramble includes flavor-enhancing ingredients like cilantro, bell pepper, tomatoes, chipotle chilis, and more. Essentially, you can toss any combination of seasonings, veggies, meats, and cheeses into your scramble to customize it.
2. Breakfast Sandwich
You can make a quick breakfast sandwich in the morning by placing your pre-made scrambled eggs between two slices of toast, a bagel, or a flaky biscuit. You get to choose what else goes in your sandwich — feel free to load it up with slices of bacon, tomato, avocado, cheese, or whatever else your heart desires! You can also assemble all your breakfast sandwiches at once and put them in the freezer to have convenient, pre-made breakfast sandwiches ready to go in the morning.
3. Quick Eggs Benedict
If you love the taste of eggs benedict but don’t always have time to poach an egg, try making a simpler version of the dish by layering a pre-made portion of sheet-pan scrambled eggs, a slice of regular or Canadian bacon, and a dollop of Hollandaise sauce on top of a toasted English muffin. This shortcut version of the famous dish packs just as much flavor without requiring as much time in the kitchen. Feel free to turn your eggs benedict into eggs florentine by substituting spinach for the bacon, making this healthy breakfast meal prep recipe even more nutritious.
4. Breakfast Burrito
You can prepare delicious breakfast burritos for your mornings by wrapping your scrambled eggs in a tortilla along with shredded cheese, bell peppers, onions, and whatever other burrito fillings you wish to add. For example, these make-ahead breakfast burritos include fun ingredients like grated potatoes, spinach, and picante sauce. After constructing your breakfast burritos, store them in the freezer and reheat them on mornings when you don’t have time to cook.
5. Scrambled Egg Roll-Ups
One tried and true low-carb breakfast hack is to use scrambled eggs as your wrap instead of a tortilla. Pouring a thin layer of liquid scrambled eggs into a skillet and cooking the eggs like you would a crepe will provide the perfect vessel for breakfast wrap fillings. Effortlessly transform your scrambled eggs into a handheld breakfast wrap by placing fixings such as cheese, bacon, sausage, and bell peppers, on the thin, circular scrambled egg base before rolling it up. You can easily enjoy this protein-packed meal on the go or at your work desk.
6. Sheet Pan Sweet Potato Hash
Sheet pans can be used for more than just scrambled eggs. Try busting out your sheet pan to make a sweet potato hash that will have your taste buds singing in the morning. You can bake your eggs right along with the rest of your hash ingredients — eggs, sweet potatoes, sausage, and peppers generally take the same amount of time to bake — or add your scrambled eggs separately. If you’ve already made a batch of sheet pan scrambled eggs, you can easily incorporate them into a sweet potato hash by reheating a portion of the eggs and mixing it in with the hash ingredients.
7. Bacon-Wrapped Egg Cups
What’s a more iconic breakfast power couple than eggs and bacon? Bacon-wrapped egg cups take this dynamic duo to a new level by combining them seamlessly into one delicious dish. Eggs nestled cozily within strips of bacon take on a deliciously salty and savory flavor. And the recipe couldn’t be easier — all you have to do is pre-bake a bacon basket for the eggs in a muffin tin before adding the eggs and continuing to bake until the eggs set and the bacon gets crispy. You can whisk the eggs to scramble them or leave them intact before baking the cups.
Lunch
Make your midday meal easy, delicious, and satisfying by incorporating the following recipes into your weekly meal prep:
1. Fried Rice
Fried rice is a flavorful and cost-effective meal that pairs excellently with eggs. The creamy consistency of the eggs gives the dish a silky smooth texture to complement its delicious taste. Usually, a fried rice recipe will have you crack the eggs right into the pan of rice and stir the mixture around enough to cook the eggs through. However, using larger chunks of pre-made sheet pan scrambled eggs in your fried rice will give it a more unique texture and save you some cooking time.
2. Egg Salad
Traditionally, egg salad is made with hard-boiled eggs. Making egg salad with hard-boiled eggs can be tricky because the finished product can be either too dry or goopy depending on how well the hard-boiled eggs turned out. On the other hand, using sheet pan scrambled eggs to make egg salad allows you to create a lighter and fluffier egg salad.
Simply combine all the ingredients you normally would for egg salad — mayonnaise, onions, white vinegar, lemon juice, salt, pepper, and a pinch of parsley — then toss in pieces of your sheet pan scrambled eggs instead of hard-boiled eggs to make a quick, easy, and tasty egg salad.
3. Easy Egg Tacos
Scrambled egg tacos are a simple and straightforward dish to meal prep because all you have to do is cook the scrambled eggs and portion them into freezer-safe plastic baggies along with whatever other ingredients you want to include in your tacos, such as veggies and beans. When you’re ready to have a couple of tacos for lunch, reheat the contents of one of the bags before placing it in taco shells and finishing it off with fresh herbs, cheese, salsa, or guacamole. Whether it’s Taco Tuesday or not, you’ll love having this easy and flavor-filled dish for lunch.
4. Scramble Bowl
Tired of having salads for lunch? A scramble bowl can bring some pizzazz to your lunch hour while still providing a variety of vitamins and nutrients. Essentially, a scramble bowl is a deconstructed omelet that can include all your favorite veggies and proteins. You can effortlessly prep scramble bowls for the week by portioning out all your ingredients except for the eggs into snack-sized plastic baggies and storing them in the fridge or freezer until you’re ready to use them.
To make a scramble bowl, simply whisk the contents of one of the bags with your eggs and heat the mixture in the microwave or on the stove until the eggs set and the scramble is cooked through.
5. Omelet Sandwich
For a low-carb lunch, consider using slices of sheet pan scrambled eggs as the “bread” for a sandwich. All you have to do is reheat two pieces of your scrambled eggs and place whatever cheeses, meats, veggies, and condiments you want between them to complete the sandwich. The result will taste like an indulgent omelet stuffed with extra fillings. Take your omelet sandwich to the next level by including a bit of butter in the pan when you reheat the scrambled eggs, which will give them a deeper flavor and more velvety consistency.
6. Egg Drop Soup
What could be better than a cozy bowl of soup for lunch on a chilly afternoon? Egg drop soup is light enough that you can enjoy it any time of the year. A simple egg drop soup requires minimal ingredients and can be ready in about 10 minutes — all you need to do is bring the broth to a boil and stir in the remaining ingredients. Like scrambled eggs, soup is an incredibly easy meal to store and can be refrigerated or frozen for an extensive amount of time. You can make a big batch of egg drop soup that will last you for months.
Snack
Try meal prepping one of these recipes so you’ll always have a convenient and filling snack to grab throughout the week:
1. Scrambled Egg Quesadilla
Quesadillas are easy to store and reheat quite nicely. Scrambled egg quesadillas are especially easy to make ahead of time because they only require cooking your veggies and eggs in a skillet before assembling the scramble into quesadillas.
To make the quesadillas, fill a tortilla with the scrambled egg mixture and sprinkle it with a generous helping of cheese before folding the tortilla shut and placing it in the skillet. Cook the quesadilla until the cheese gets melty and both sides are a nice, crispy golden brown. Keep your finished quesadillas in the fridge or freezer and pull them out whenever you need an extra energy boost.
2. Egg-Stuffed Cucumber Tartine
If you want an afternoon snack that feels as sophisticated as high tea, try making egg-stuffed cucumber tartine. Despite its fancy name, egg-stuffed cucumber tartine is essentially a cucumber boat filled with scrambled egg salad and some fresh veggies. To make this refreshing treat, slice a cucumber in half lengthwise and remove the seeds from its center. Next, fill the cucumber boat with the scrambled egg and mayonnaise mixture before topping it with garnishes such as thinly sliced radishes, diced celery, pickles, or anything else you would enjoy with egg salad.
3. Broccoli and Cheese Omelet Bites
Get your greens by enjoying this healthy snack that’s packed with veggies and protein. Broccoli and cheese omelet bites are easy to have on the go because they are handheld and portable. You can whip up these mini omelet cups in a snap by evenly distributing cooked broccoli and scrambled eggs in a cupcake pan before topping each portion with shredded cheese. Bake the omelet cups for about 25 minutes or until the eggs are set. Store them in the fridge so you can quickly grab a broccoli and cheese omelet bite on your way out the door.
4. Sweet Potato Hash Egg Cup
If you like omelet bites, try jazzing them up a bit by adding fun ingredients like shredded sweet potatoes. Create a bite-sized sweet potato hash by placing a grated sweet potato crust along the bottom of your muffin tin cups, then topping it with eggs and cheese. You can scramble your eggs or leave them as-is if you prefer a baked egg texture. Once you’ve assembled the egg cups, place the muffin tin in the oven for about 15 minutes to achieve hash perfection. To ensure the egg cups are easy to remove after they’ve cooled, be sure to spray the muffin tin liberally before placing the ingredients in the tin.
5. Mini Egg Frittatas
You can also use your muffin tin to create a slightly more decadent snack like mini egg frittatas. Instead of a shredded sweet potato crust, mini egg frittatas feature puff pastry tart shells, which give them a flaky, buttery flavor boost. Make these bite-sized delights by pressing the prepared puff pastry tart shells into the muffin tin cups and filling them with your frittata mix of scrambled eggs, cheese, fresh herbs, seasonings, and any other meats or veggies you’d like to include. Pop the tin into the oven and bake until the egg center sets and is no longer jiggly. Store your mini egg frittatas in an airtight container and enjoy them whenever you want!
Use Sauder’s Eggs to Complete Your Meal Prep
Before you can start meal prepping scrambled eggs for the week, you will need to stock up on eggs. To ensure you’re using high-quality, farm-fresh eggs in your meal prep dishes, purchase Sauder’s eggs. At Sauder’s Eggs, we work closely with farms to consistently provide excellent eggs.
Our farmers are a direct extension of our family, and we partner with them to help deliver their eggs to more people. This means Sauder’s eggs go from one family to another to yours. Check out our online store locator to find the Sauder’s Eggs closest to you and get meal prepping today!
