Why This Meal Prep Egg Bake Saves Weekday Mornings
The texture after four days in the fridge is what surprised me most. Still fluffy, not rubbery like those meal delivery egg things we got before March 2022.
I prep this every other Sunday now, alternating with my chicken burrito meal prep batch. The cottage cheese keeps everything moist, and the turkey sausage adds enough protein that Rachel doesn’t crash by 10am during tax season.
Jake actually ate bell peppers last week when they were mixed into this. Didn’t even notice them until Emma pointed it out, and by then he’d already finished half his portion.
✅ Makes 5-6 breakfast portions from one pan
✅ Protein per serving hits around 20 grams
✅ Reheats in 90 seconds without drying out
✅ 5-day breakfast prep done in under an hour
✅ Kid-approved (even with vegetables hidden inside)
The macro friendly breakfast aspect matters for Rachel right now. She’s tracking protein during her January workout phase, and this hits her targets without her having to think about it at 6am
What Goes Into This Meal Prep Egg Bake
Meal prep egg bakes work because everything cooks together in one dish, then cuts into perfect squares that stack beautifully in containers.
I buy the turkey sausage from Sendik’s meat counter on Wednesday evenings. The cottage cheese is whatever low-fat version is on sale at Costco, usually the big tub that lasts through multiple batches.
✔ Whisked eggs and egg whites : I use 4 whole eggs plus a cup of egg whites for extra protein without too much fat, learned this from Dad’s catering days when he’d stretch ingredients smart
✔ Cottage cheese : this is the secret to keeping everything moist through the week, blends right in so Jake doesn’t know it’s there
✔ Cooked turkey breakfast sausage : I brown this first and crumble it small, adds savory flavor and helps the portions feel substantial
✔ Sharp cheddar cheese : melts throughout and creates those little crispy cheese bits on top that Emma fights me for
✔ Red bell pepper and onion : diced small enough that Jake doesn’t immediately protest, adds color and keeps this from being just brown and yellow
The parchment paper lining makes cleanup about thirty seconds, which matters when you’re doing batch cooking Sunday and already have three other things in the oven.
How to Batch Cook Egg Bake on Sunday Morning
This whole process takes maybe 45 minutes from start to having breakfast casserole squares cooling on the counter, and most of that is just oven time while you’re prepping other stuff.
Emma helped me measure the egg whites last Sunday. She’s getting good at reading the measuring cup markings, though we had a conversation about why we can’t just drink them straight like in those fitness videos she saw.
Prep your pan : line the 9×13 baking dish with parchment paper, makes portioning so much easier later
Brown the sausage : cook the turkey sausage in a skillet until no pink remains, break it into small crumbles as it cooks
Whisk everything together : combine the eggs, egg whites, cottage cheese, sharp cheddar, diced vegetables, and cooked sausage in a big bowl
Season and pour : add salt, pepper, and everything bagel seasoning, then pour into your prepared baking dish
Bake at 350 degrees : about 30-35 minutes until the center is set and the edges are golden, it’ll puff up then settle as it cools
Cool completely before cutting : this is critical for food safety and clean portions, I let mine sit for at least 30 minutes
Portion into containers : cut into 5-6 squares and transfer to glass meal prep containers (same labeling I use for meal prep chicken salad), label with the date
That cooling step is where I used to rush things and regret it. Hot egg bake in containers creates condensation, which creates that weird watery layer nobody wants on Tuesday morning.
Ways to Switch Up Your Meal Prep Egg Bake
Sometimes Rachel needs more vegetables, sometimes Jake needs less visible “green stuff,” and sometimes I’m just bored with the same version every two weeks.
Meal Prep Egg Bake with Sausage and Spinach
Add a couple handfuls of fresh spinach to the mixture. Wilts right in as it bakes, adds iron and turns the whole thing a slightly green color that Jake surprisingly didn’t reject. Rachel requested this version three Sundays in a row during February when she was feeling run down. The spinach doesn’t make it watery if you use fresh, not frozen.
Best Veggies for Meal Prep Egg Bake
Mushrooms, zucchini, and tomatoes all work great if you cook them first to remove excess moisture. I sauté whatever vegetables looked good at the farmers market Saturday morning, let them cool, then fold them in. Broccoli works too but chop it really small or Jake will stage a protest. The key is keeping the vegetable pieces under half an inch so they distribute evenly through each portion.
Low-Carb Version for Rachel
Sometimes I swap the turkey sausage for regular pork sausage and add extra cheese. The fat content goes up but the protein stays high, which is what Rachel’s tracking right now anyway (same vibe as turkey burger meal prep). Tastes richer, reheats just as well, and keeps her satisfied longer during those 10-hour workdays in March.
Once you’ve got the basic technique down, you can basically throw in whatever protein and vegetables need using up from the fridge.
Meal Prep Tips I Learned the Hard Way
First time I made breakfast casserole squares, I used those cheap plastic containers from the dollar store. By Thursday, Emma’s backpack smelled like eggs and cheese because the lid hadn’t sealed properly. She came home crying because kids made fun of the smell during lunch.
Portion sizes matter for consistent reheating. I cut mine into six equal squares for adult portions, which ends up being about 1.5 cups each. Everything heats evenly in 90 seconds at 70% power when the portions are the same size.
Label with dates using a Sharpie right on the glass container lid. I write “Egg Bake 11/17” so there’s zero confusion. Five days max in the fridge for anything with eggs, that’s the biology degree talking and also Dad’s voice saying “Bad food storage kills them.”
Add the everything bagel seasoning right before baking, not mixed in. Sprinkle it on top of the mixture once it’s in the pan. Creates this nice crust on top that stays crispy even after reheating, which is kind of crazy but it works.
Let it cool to room temperature before you even think about cutting. I usually bake this first thing Sunday morning, let it sit on the counter while I’m prepping other stuff. By the time I’m ready to portion everything, it’s cooled properly (same practice as turkey meatball meal prep) and cuts cleanly without falling apart.
How to Serve Your Meal Prep Egg Bake Through the Week
The beauty of having meal prep egg bake portions ready is that everyone customizes their plate differently. Rachel adds hot sauce to hers every single morning, even at 6am.
With Avocado and Salsa
I keep a couple avocados on the counter at different ripeness stages. Slice half an avocado, add some jarred salsa, microwave the egg bake square, and you’ve got a complete breakfast that feels like you actually tried. Emma likes this version on weekends when we’re not rushing out the door.
Toast on the Side
The Costco whole grain bread goes in the toaster while the egg bake reheats in the microwave. Spread with butter or peanut butter depending on who’s eating it. Jake likes to dip his toast in the egg bake, which is weird but if he’s eating vegetables without complaining, I’m not questioning his methods.
Greek Yogurt and Berries
Rachel adds a small container of Greek yogurt and some frozen berries she microwaves for 30 seconds. Says the combination keeps her full until lunch even on her longest days. I tried it once and she’s right, though I usually just grab the egg bake and call it good.
Sometimes the egg bake gets eaten cold straight from the container while standing at the fridge (like cobb salad meal prep for lunch). No judgment here.
Storing Your Meal Prep Egg Bake All Week
The food safety part of batch cooking Sunday breakfast matters more than people think. After what happened to our family in March 2022, I don’t mess around with proper cooling and storage temperatures.
Storage
Getting the cooling and storage right is what makes this 5-day breakfast prep actually safe to eat all week (same cooling window as chicken vegetable soup meal prep). Dad used to say you can make great food, but if you store it wrong, you’re just making people sick.
- At room temperature: Maximum 2 hours after baking, I aim for 1 hour especially in summer when the kitchen stays warm
- In the fridge: 5 days max in glass meal prep containers with tight-fitting lids, labeled with date, coldest part of the fridge not the door
- In the freezer: Up to 2 months individually wrapped in plastic then foil, or in freezer-safe containers with about half an inch of space at the top for expansion
Reheating
The microwave is your friend here, but the power level matters more than the time. I learned this after ruining a whole week’s worth of portions by nuking them at 100% power.
From the fridge: microwave at 70% power for 90 seconds, let it sit for 30 seconds before eating. The residual heat finishes cooking it without making the edges rubbery. From the freezer: thaw overnight in the fridge first, then reheat the same way. If you forget to thaw, add another minute at 50% power and cover with a damp paper towel so it doesn’t dry out.
Oven method for when you want it crispy: 350 degrees for 10-12 minutes. Takes longer but the cheese gets that golden thing going on and the edges crisp up nice.
Anti-waste tip
Leftover egg bake that’s been in the fridge for 4 days and you’re not feeling it anymore? Chop it up and use it as breakfast taco filling with some fresh salsa and cheese. Rachel did this last month and said it was better than the original version.
Questions I Get Every Time
Questions about getting this Sunday breakfast prep system working? I’ve answered what Rachel and my Instagram followers ask most often
How long does egg bake last in the fridge?
Five days maximum in airtight glass containers, labeled with the date. After March 2022, I don’t take chances with egg storage temperatures.
Can you freeze an egg bake for meal prep?
Yes, up to two months. I wrap individual portions in plastic then foil, labeled with the date. They thaw overnight in the fridge and reheat perfectly.
How do you reheat egg bake without drying out?
Microwave at 70% power for 90 seconds, not full power. Cover with a damp paper towel if reheating from frozen. Keeps it moist without rubbery edges.
What are the best veggies for meal prep egg bake?
Bell peppers, onions, spinach, and mushrooms work great. Cook watery vegetables like zucchini or tomatoes first to remove excess moisture before adding to the mixture.
Your 9×13 Egg Bake for Weekly Breakfast
Meal Prep Egg Bake with Turkey Sausage
Equipment
- 9×13 baking dish
- Parchment paper
- Large mixing bowl
- Whisk
- Skillet
- Oven
- Knife
- Cutting board
- Glass meal prep containers with lids
Ingredients
- 4 large eggs
- 1 cup egg whites
- 1 cup cottage cheese low-fat works fine
- 1 cup sharp cheddar cheese, shredded
- 0.5 pound turkey breakfast sausage, cooked and crumbled
- 0.25 cup yellow onion, finely chopped
- 0.25 cup red bell pepper, diced
- Kosher salt to taste
- Freshly ground black pepper to taste
- Everything bagel seasoning for sprinkling on top
Instructions
- Preheat oven to 350°F (175°C). Line a 9×13 baking dish with parchment paper for easy cleanup and clean portions.
- In a skillet over medium heat, brown the turkey breakfast sausage until no pink remains, breaking it into small crumbles, 6–8 minutes. Set aside to cool slightly.
- In a large mixing bowl, whisk together the whole eggs and egg whites until well combined. Whisk in the cottage cheese until mostly smooth.
- Add shredded cheddar, cooked sausage, onion, and bell pepper. Season with salt and black pepper, then stir to evenly distribute.
- Pour the mixture into the prepared baking dish and spread evenly. Sprinkle the top generously with everything bagel seasoning.
- Bake for 30–35 minutes, until the center is set and the edges are golden. It will puff slightly and settle as it cools.
- Let cool completely at room temperature for at least 30 minutes for food safety and clean slices.
- Cut into 5–6 equal squares and transfer to glass meal prep containers. Label with the date.
Notes
- Storage: Cool to room temperature within 1 hour, then refrigerate in airtight glass containers for up to 5 days. Keep in the coldest part of the fridge (not the door).
- Freezer: Wrap individual portions in plastic, then foil, or place in freezer-safe containers; freeze up to 2 months. Leave headspace for expansion.
- Reheating (microwave): From fridge, heat at 70% power for about 90 seconds; rest 30 seconds. From frozen, thaw overnight, then reheat the same way; if reheating from frozen directly, add 1 minute at 50% power and cover with a damp paper towel.
- Reheating (oven): 350°F for 10–12 minutes for crisper edges and melty top.
- Portioning tip: For even reheating, cut into six equal squares (about 1.5 cups each) and store in single-layer containers.
- Make-ahead schedule: Bake first thing Sunday, cool 30+ minutes, portion, label, and refrigerate the same morning.
- Variations: Add fresh spinach, or pre-sauté watery vegetables (mushrooms, zucchini, tomatoes) to avoid excess moisture.
Share How Your Egg Bake Turned Out
This meal prep egg bake has saved our mornings more weeks than I can count. Between Rachel’s early meetings and getting two kids fed and out the door by 7:30am, having these portions ready means we’re eating actual food instead of granola bars in the car.
If you make this, drop a rating below or leave a comment about how your family liked it. Did your Jake equivalent notice the vegetables? Did you have to explain to Emma why the cottage cheese makes it fluffy?
Share your Sunday prep photos on Instagram with #NextWeekMeals and tag @NextWeekMeals. I check them while I’m doing my own batch cooking and always love seeing other people’s container organization systems. The newsletter goes out Wednesday mornings with what I’m prepping this weekend if you want more ideas like this.
Thanks for letting me share what actually works in our Wisconsin kitchen. Hope this makes your weekday mornings feel a little less chaotic.
