How to Meal Prep with Eggs + Examples

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Packed with protein and a range of numerous vitamins and minerals, Hen’s eggs are definitely an easy choice for meal prepping. They are affordable, versatile and an easy find in the market all year long making it a convenient meal or ingredient of choice. Furthermore, eggs bind mixtures together as well as enriching the flavour. Beaten egg whites provide volume by trapping air.

Meal prepping with eggs can come in so many ways. You are given the liberty by this very fragile yet delicious when cooked product to create so many dishes using it. It can be utilize in baking, frying and as an addition to other meals. Clearly, a good choice for meal prepping.

Benefits

  • Boosts Brain Power
  • Aids in Maintaining Healthy Weight
  • Protects Eye Health
  • Facilitates Muscle Building
  • Improves Your Mood
  • Encourages Healthy Hair and Nails
  • Lowers the Risk of Cancer
  • Help with Healthy Pregnancy
  • Strengthens Bones
  • Clears Acne

How to Select

  • Always purchase eggs from refrigerated cases
  • Choose eggs with clean, uncracked shells.
  • Avoid buying out-of-date eggs.
  • Look for the USDA-grade shield or mark.
  • Choose the appropriate grade.
  • Select the most useful and economical size

How to Store

  • Refrigerate eggs at 40°F or less.
  • Store them in their original carton on an inside shelf and away from pungent foods.
  • Raw eggs that have been removed from their shells should be refrigerated in a tightly covered container.
  • Refrigerated whole egg yolks should be covered with water to prevent them from drying out; drain before using.
  • If you have more eggs than you can use within a few weeks, you can freeze them, out of their shells.
  • How to Freeze: 
    • Freeze only clean, fresh eggs.
    • Place them in freezer containers, seal tightly and label with the number of eggs, whites or yolks and the date.
    • Defrost frozen eggs overnight in the refrigerator.
    • Egg yolks thicken (or gel) when frozen. To hinder gel formation, beat in either 1/8 teaspoon salt or 1-1/2 teaspoons sugar or corn syrup per ¼ cup yolks (4 Large) before freezing.

Tips Preparing Eggs

  • Blood spots in raw eggs are normal and are perfectly safe. They do not indicate the egg has been fertilized, but rather result from a blood vessel rupturing in the yolk. Blood spots need not be removed.
  • Test the quality of an egg by placing the egg in a bowl of water. If the egg floats, then it is safe to use.
  • You can also check an egg’s quality by cracking it open and smelling the egg.
  • Spoiled eggs have a distinct and unpleasant odor.

Egg Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

FOR THE HEALTHY EGG SALAD:

  • 4 hard cooked eggs, plus 2 hard cooked egg whites (save the extra yolks for another use or discard)
  • 3/4 cup diced celery (about 3 medium stalks)
  • 1/4 cup plain non-fat Greek yogurt
  • 1 teaspoon dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped fresh dill

FOR SERVING:

  • Whole grain bread, toasted (for 4 open faced sandwiches)
  • Arugula, tomato, additional chopped fresh dill

Instructions

  • Peel the eggs and cut into a rough dice. (For detailed instructions on how to hard boil eggs, see Step 2 of my Avocado Egg Salad recipe.) Place in a large mixing bowl, then add the celery, Greek yogurt, mustard, salt, pepper, and dill. Stir to combine.
  • Serve egg salad on toasted bread with tomatoes and arugula, or enjoy atop greens for a healthy salad.

Ingredients

  • 2 tablespoons oil
  • 8-10 mushrooms, sliced
  • 2 teaspoon minced garlic
  • ½ red onion, diced
  • 2 bell peppers, diced
  • 2 cups packed baby spinach, roughly chopped
  • 20 ounces shredded potatoes, thawed
  • 10 eggs
  • ⅓ cup half and half or milk*
  • ¼ cup hot sauce (more or less to taste)
  • salt and pepper
  • 1 cup shredded cheese

Instructions

  • In a large skillet over medium heat, heat 1 tablespoon of oil. Add the mushrooms and sauté them for 4 minutes or until they start to brown. Add a small pinch of salt along with onions and garlic and let cook for 2 minutes. Remove to a plate. Add the second tablespoon of oil, if needed, and sauté the peppers for 1 minute. Add in the baby spinach and allow it to wilt, remove from heat, set aside.
  • Generously spray a 9×13 baking dish with non-stick cooking spray. Lay the shredded potatoes in the bottom of the dish and press to make sure they are spread out evenly. Add the veggies (both the mushrooms and the pepper mixtures) over the potatoes, set aside.
  • Position a rack in the center of the oven and preheat the oven to 375ºF if you are baking the casserole immediately.
  • In a large bowl, whisk together the egg, half and half, hot sauce, and salt and pepper. Pour the egg mixture over the prepared veggies. Sprinkle with the cheese and anther small pinch of salt and pepper.
  • Bake the casserole, uncovered, until the cheese melts, and the top gets in and golden, 45-50 minutes. Allow the casserole to cool for 10 minutes before slicing and serving.

Ingredients

  • 3 eggs
  • 1 tablespoon milk
  • 1 tablespoon carrot, finely chopped
  • 1 tablespoon onion, finely chopped
  • 1 tablespoon green part of spring onion, finely chopped
  • Salt and freshly ground pepper for seasoning

Instructions

  • First, crack the eggs into a mixing bowl and add in milk and salt. Whisk until combined. Then pass through a fine sieve to remove chalaza. Liquid without lumps is helpful in making egg roll successfully.
  • Add in carrot, onion, spring onion, and pepper and stir until combined.
  • Lightly grease a frying pan with vegetable oil. It’s a small egg roll. And heat the frying pan. Then pour in ½ egg mixture and over low heat cook it over until half done. Roll the omelet half way from the right to the middle. And move the egg roll to the right edge of the pan. If there is not enough oil, lightly grease the pan each time you roll up. And add in ¼ egg mixture to cover the left half of the pan. And cook until half done. And roll again half way up from the right to the left and move the egg roll to the right side of the pan. And add in the remaining egg mixture and cook until half done. And finally roll all the way up.*
  • Transfer to a cutting board. When an egg roll is hot, it’s easily broken, so let cool before cutting. Slice into bite-size pieces. And serve.

Tools You Can Use

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