Egg Bake Meal Prep Recipe

If you're looking for a breakfast that keeps you full, fuels your morning, and doesn’t require cooking every day, this is it. It’s just as customizable as healthy meal prep wraps and meal prep pasta salad, and is even easier. This egg bake is high in protein, easy to portion, and designed to reheat well throughout the week:

Ingredients

To make this egg bake recipe, you’ll need:

• 12 large eggs

• 1½ to 2 cups cottage cheese (for added protein and moisture)

• 1 cup diced onions

• 1 cup chopped bell pepper, cherry tomatoes, or zucchini

• 2 to 3 cups baby spinach

• 1½ to 2 cups shredded cheese (cheddar or parmesan works well; divided)

• ½ teaspoon garlic powder

• ¼ teaspoon paprika (optional)

• Salt and pepper, to taste

• Cooking spray or oil (for greasing the baking dish)

Step 1: Sauté Vegetables and Wilt Spinach

Begin by preheating your oven to 350°F and greasing the baking dish lightly with oil or cooking spray.

In a skillet over medium heat, sauté diced onions and bell peppers until softened. Add spinach and minced garlic and cook another minute or two until it's wilted. This removes excess moisture from your veggies so your egg bake won’t be watery and brings out more flavor.

Step 2: Mix Eggs, Cottage Cheese, and Seasonings

In a large bowl, whisk together eggs, cottage cheese, garlic powder, paprika (if using), salt, and pepper until smooth. We enjoy cottage cheese because it adds both protein and a tender, creamy bite, without diluting the egg structure.

Step 3: Fold in Vegetables and Most of the Cheese

Let the sautéed veggies cool slightly, then stir them into the egg mixture along with about two‑thirds of the shredded cheese. We recommend evenly distributing ingredients so each slice feels balanced with vegetables and cheese.

Step 4: Pour into the Baking Dish and Add Cheese Topping

Transfer the mixture into your prepared baking dish. Sprinkle the remaining cheese evenly over the top. This layer browns nicely in the oven and gives each portion a golden, savory finish.

Step 5: Bake Until Set

Bake for 25 minutes covered with foil, then remove foil and continue baking another 20 to 30 minutes until the center is fully set and the top is lightly golden. Let it rest for 10 to 15 minutes before slicing. This resting helps the egg bake firm up so you get clean, neat slices.

Step 6: Slice, Store, and Reheat

Cut into 6 or 8 squares, depending on portion size. Store individual servings in sealed containers in the fridge for up to four days. You can also freeze portions for up to two to three months.

To reheat, microwave for 45 seconds to a minute or warm in an oven-safe container.

Storing this way means you have a balanced breakfast ready even on hectic mornings.

Can’t figure out how to incorporate this into your weekly meals? Connect with a Registered Health Dietitian through Berry Street to get a personalized 7-day meal plan tailored to your goals, preferences, and lifestyle. We can incorporate a variety of meals, from egg bakes to teriyaki chicken meal prep and ramen meal prep.

Conclusion

Egg bake meal prep is one of the easiest ways to build a more consistent, satisfying breakfast routine. It’s flexible, high in protein, and easy to prepare in advance, making it a solid option whether you're feeding yourself or your entire household.

We’ve seen how recipes like this help people follow through on their goals without overthinking what to eat each morning. With a few basic ingredients and about an hour of prep, you’ll have a meal that saves time and supports your energy.

For personalized guidance and a 1 day meal plan example to a full, 7-day meal plan built around your needs, connect with a Registered Dietitian at Berry Street.