High Protein Egg Meal Prep

Name: High Protein Egg Meal Prep
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 8 large eggs; 1/2 cup milk; Salt and pepper to taste; 1 cup spinach, chopped; 1/2 cup bell peppers, diced; 1/2 cup onions, diced; 1/2 cup shredded cheese (optional); Fresh herbs for garnish

Highlighted under: Healthy & Light

This high protein egg meal prep is perfect for a nutritious start to your day!

Created by

Eliza Thornton

Last updated on 2025-12-25T17:25:04.641Z

This high protein egg meal prep is not only delicious but also incredibly easy to make. Ideal for busy mornings, it ensures you have a filling breakfast ready to go!

        Why You'll Love This Recipe
        Packed with protein to fuel your day
Versatile and customizable with your favorite veggies
Perfect for meal prepping for the week ahead

      

A Protein-Packed Breakfast

Starting your day with a high-protein meal is essential for maintaining energy levels and promoting satiety. This High Protein Egg Meal Prep is not only delicious but also a powerhouse of nutrients that will keep you feeling full until lunchtime. Eggs are an excellent source of protein, providing all the essential amino acids your body needs to function optimally. By incorporating milk into the mixture, you add an extra layer of creaminess while boosting the nutritional value with calcium and vitamin D.

In addition to the protein content, this meal is an opportunity to sneak in some veggies. The combination of spinach, bell peppers, and onions not only enhances the flavor but also adds fiber, vitamins, and minerals to your breakfast. Meal prepping this dish ensures that you have a nutritious option ready to go, making it easier to stick to your health goals throughout the week.

Versatility at Its Finest

One of the best aspects of this egg meal prep is its versatility. Feel free to experiment with different vegetables or even add some cooked meats like turkey or chicken for an extra protein boost. You can also switch up the types of cheese or herbs you use for garnishing, allowing for endless possibilities to suit your taste buds. This adaptability makes it suitable for everyone, whether you prefer a classic flavor profile or something more adventurous.

Meal prepping these high-protein egg cups means you can customize each serving to fit your dietary needs and preferences. Want more greens? Toss in some kale or zucchini. Prefer a spicy kick? Add jalapeños or hot sauce. The choice is yours, and that’s what makes this recipe a favorite among meal prep enthusiasts.

Storing and Serving Suggestions

Once you've cooked your High Protein Egg Meal Prep, let it cool completely before transferring it to meal prep containers. This dish stores well in the refrigerator for up to five days, allowing you to enjoy a nutritious breakfast without the fuss each morning. Reheat in the microwave for a quick meal, or enjoy it cold for a refreshing option. Pair these egg cups with a side of fresh fruit or a slice of whole-grain toast for a balanced breakfast that fuels your day.

For those looking to add even more nutritional value, consider serving your egg meal prep alongside a small bowl of yogurt or a smoothie. This combination will keep you satisfied and energized, making it the perfect way to kick-start your morning routine.

Ingredients

Egg Mixture

8 large eggs
1/2 cup milk
Salt and pepper to taste

Vegetables

1 cup spinach, chopped
1/2 cup bell peppers, diced
1/2 cup onions, diced

Toppings

1/2 cup shredded cheese (optional)
Fresh herbs for garnish

Feel free to add any other vegetables or proteins of your choice!

Instructions

Prepare the Egg Mixture

In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.

Cook the Vegetables

In a large skillet over medium heat, sauté the chopped onions and bell peppers until softened, about 5-7 minutes. Add the spinach and cook until wilted.

Combine and Cook

Pour the egg mixture over the sautéed vegetables in the skillet. Cook on low heat, stirring gently, until the eggs are fully set, about 10-12 minutes.

Add Toppings

If desired, sprinkle cheese on top before serving. Garnish with fresh herbs.

Cool and Store

Let the egg mixture cool before dividing it into meal prep containers. Store in the refrigerator for up to 5 days.

Enjoy your meal prep throughout the week!

Tips for Perfect Meal Prep

To ensure your High Protein Egg Meal Prep comes out perfectly every time, make sure to whisk the eggs thoroughly. This helps incorporate air into the mixture, resulting in fluffier eggs once cooked. Additionally, using a non-stick skillet can help prevent the egg mixture from sticking, making it easier to serve and clean up afterward.

If you plan to add meats or denser vegetables, consider pre-cooking them to ensure everything finishes cooking at the same time. This will help you achieve the ideal texture without overcooking the eggs.

Healthy Variations to Try

For a Mediterranean twist, consider adding diced tomatoes, olives, and feta cheese to your egg mixture. This not only enhances the flavor but also provides additional nutrients. Another option is to incorporate spices like cumin or smoked paprika for a warm, earthy flavor that complements the veggies beautifully.

If you're following a low-carb diet, feel free to substitute the milk with unsweetened almond or coconut milk. This will keep the recipe light while still adding creaminess to the egg mixture.

Nutritional Benefits of Eggs

Eggs are often referred to as nature's multivitamin, packed with essential nutrients such as B vitamins, selenium, and choline. Choline is particularly important for brain health, making eggs a smart choice for breakfast when you need to kick-start your cognitive function.

Additionally, the high protein content in eggs can aid in muscle repair and growth, making them an excellent choice for active individuals or those looking to maintain a healthy weight. Incorporating eggs into your diet can support overall health and well-being, making this meal prep a smart addition to your weekly routine.

Questions About Recipes

→ Can I use egg whites instead of whole eggs?

Yes, you can substitute egg whites for a lower calorie option.

→ How long can I keep these meal preps in the fridge?

They can be stored in the refrigerator for up to 5 days.

→ Can I freeze the egg meal prep?

Yes, you can freeze the egg meal prep for up to 3 months. Thaw in the fridge before reheating.

→ What other ingredients can I add?

Feel free to add cooked sausage, bacon, or any veggies you enjoy!