Eggtastic Meal Prep Ideas

Mini Egg Muffins

These little bundles of joy are a really good way to increase your daily protein intake. I’m a huge fan of them because of their simple and flexible recipe that can be interpreted any way you want with whatever ingredients you love. A great addition to any meal preppers menu, egg muffins can be eaten as a healthy snack or for breakfast. They freeze well too so feel free to cook up as big a batch as you like.
Here I’m going to give you a quick low down on the base recipe but keep in mind you can add pretty much whatever you like to them after that.

Ingredients

12 medium – large eggs
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up a 12-hole muffin tray.
Place a small handful of your chosen fillings into each muffin hole – about ½ way full.
Pour in your egg mixture until almost to the top of each muffin hole.
Pop the muffin tray on to the middle shelf of your oven and bake for 25-30 minutes or until each egg muffin has risen and has begun to brown.
To make sure they are cooked throughout, use a metal skewer or something similar and pop into the muffin and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the muffin tray and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
These egg muffins are good for about 2-3 days from fresh and can be reheated or eaten cold.

My favourite egg muffin combos are as follows;

Ham and Cheese (obvs)
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Pumpkin Seeds
Quinoa

These are just a few examples of my favourites and can be mixed and matched whatever way you like.

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Frittata

Frittata is another wonderful way to increase your daily intake of protein and is a super healthy and easy meal to make.
Similar to our Egg Muffins, Frittata can be whipped up in just a few minutes and can be served immediately or stored for meal prep.
Frittata is also a handy way to use up any veg you have in the fridge or even the last few spoonfuls of pesto.
Frittata is like a giant egg muffin so the recipe is almost identical;

Ingredients

6+ medium – large eggs (depending on big you want your frittata to be e.g. 6 eggs will fill a bread loaf tin, 12 eggs will fill a quiche dish etc)
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up your baking dish.
I use a bread loaf tin with about 6 eggs and get around 4-6 slices from this.
Spread your choice of fillings evenly into your baking dish until about half way full.
Pour in your egg mixture until almost to the top, around ¾ of the way.
Pop the loaf tin on to the middle shelf of your oven and bake for 25-30 minutes or until the frittata has risen and has begun to brown.
To make sure it is cooked throughout, use a metal skewer or something similar and pop into the centre of the frittata and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the loaf tin and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
Frittata is good for about 2-3 days from fresh and can be reheated or eaten cold.
It tastes great served with some fresh garden salad or even with sweet potato fries for a main meal.

Examples of some Frittata Fillings:

Ham and Cheese
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Butternut Squash
Red Onion
Goats Cheese
Pumpkin Seeds

 

 

 

 

 

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