20-Egg Sheet Pan Recipe: Easy Breakfast Meal Prep

Are you tired of scrambling eggs each morning? Or maybe you're mum with bare minimum time in the am who's skipping breakfast to get the kids to school? What if you could whip up a nutritious breakfast in just one go—once a week—ready for the next five days? This 20-egg sheet pan recipe is the answer! It's not only simple to make but also ideal for busy parents, health-conscious individuals, and fitness enthusiasts looking to kick-start their day with a blood-sugar stabilising meal. Imagine having delicious, fluffy eggs ready to go for five days straight! Let’s jump into this nutritious recipe that can be enjoyed alongside your favorite sourdough toast.

Why Choose a Sheet Pan Breakfast?

Opting for a sheet pan breakfast can save you significant time during busy mornings. Rather than cooking eggs one by one, you can prepare a whole batch at once to hit that protein goal in the morning. This method is perfect for families or meal preppers.

Did you know that 66% of Americans skip breakfast? Having a healthy option ready to go can directly combat binging later in the day and curb cravings as the day progresses.

Ingredients You'll Need

For this hearty 20-egg sheet pan breakfast, gather the following ingredients:

• 20 large eggs

• 4 tbs butter

• 1 large yellow onion

• 1 tbs of each herb or spice (thyme & garlic powder are my go-to)

• Salt and pepper to taste

• Optional: 1 cup diced vegetables (consider bell peppers, spinach, or mushrooms)

• Optional: 1 cup of shredded cheese (try cheddar, feta, or mozzarella)

  
  

Nutritional Information

Before we dive into the recipe, understanding the health benefits is crucial. For each serving (four eggs), you'll be consuming approximately:

• Calories: 280

• Protein: 24g

• Fat: 16g

• Carbohydrates: 0g

  
  

This makes the sheet pan eggs an excellent choice for maintaining energy levels throughout the morning while keeping carbs low. Note: I always add a piece of sourdough to my breakfast to make it a fully balanced meal.

Step-by-Step Instructions

Step 1: Preheat Your Oven

Begin by preheating your oven to 350°F (175°C). Achieving a consistent temperature is vital for even cooking.

Step 2: Prepare Your Sheet Pan

Place your butter on the pan and let sit in the oven while preheating for 3-5 minutes. Butter will melt on the pan, preventing sticking, simplifying cleanup. Complete step 3 while waiting.

Step 3: Blend the Eggs

In a large blender, crack all 20 eggs. Add the herbs and spices of choice including salt and pepper, and the whole onion and blend until everything is well combined. The addition of milk makes your eggs creamier and fluffier during baking, if you'd like to add a splash.

Step 4: Add Vegetables and Cheese

Fold in your optional diced vegetables and shredded cheese into the bowl or blender egg mixture. This is the time to get creative! You might choose to include cooked bacon, crumbled sausage, or any ingredients you enjoy.

Step 5: Pour the Mixture into the Sheet Pan

Gently pour the egg mixture into the prepared butter-greased sheet pan, ensuring it's spread evenly. This helps the eggs cook uniformly and reduces cooking time.

Step 6: Bake

Put the sheet pan in your preheated oven and bake for 15-30 minutes, or until the eggs are fully set and slightly golden. A toothpick inserted in the centre should come out clean, indicating they are done. Note: Depending on the size of your pan, cooktime may differ. For thinner, but larger sheet pans, check at 15 minutes. For deeper pans, check at 20-25 minutes.

Step 7: Cool and Slice

After baking, remove the sheet pan from the oven and let it cool for a few minutes. Use a sharp knife to cut the baked eggs into squares or rectangles. This simplifies the portioning for the week ahead.

Step 8: Store for the Week

Transfer your sliced baked eggs into an airtight container and refrigerate. They will remain fresh for up to five days, making breakfast hassle-free.

Serving Suggestions

When you are ready to enjoy your baked eggs, simply reheat them in the microwave or oven. Pair them with a slice of toasted sourdough bread for a fulfilling meal. For an added twist, consider topping your eggs with avocado, a spoonful of salsa, or your favorite hot sauce.

Tips for Customization

One of the most appealing aspects of this recipe is its flexibility. Here are ways to make it your own:

• Add Protein: Include cooked bacon, sausage, or ham for an added protein boost—up to 10 grams per serving if you add ham.

• Go Green: Consider adding 1 cup of leafy greens such as kale or arugula for extra nutrients. Do not blend (!) with mixture, fold in afterwards.

  
  

• Spice It Up: Explore various spices and herbs to suit your flavor preferences. A sprinkle of chili flakes can pack a punch.

  
  

• Cheese Lovers: Different cheeses, such as goat cheese or pepper jack, can bring unique flavors to your dish.

  
  

Why This Recipe is Perfect for Meal Prep

Meal prepping can be incredibly helpful for individuals and families with hectic schedules. This 20-egg sheet pan recipe lets you prepare a nourishing breakfast all at once, ensuring you are less tempted by unhealthy options.

Studies show that meal prepping can help maintain healthy eating habits. By having a nutritious meal ready to go, you are less likely to skip breakfast and reach for unhealthy snacks mid-morning. The high protein content in these eggs will keep you full and satisfied until lunchtime. The higher fat will keep you from blood sugar spikes which will cause crashes and cravings a few hours later.

Final Thoughts

This 20-egg sheet pan recipe is an excellent way to streamline your breakfast routine while ensuring you and your family get the nutrients you need. With minimal prep and just a few ingredients, you can create a tasty meal that lasts throughout the week.

Get your ingredients ready, preheat that oven, and enjoy a delicious breakfast that will energize your mornings. Happy cooking!