Robin Rhine McDonald
Egg Bakes: My Meal Prep/Lunch Solution
If you're like me, then you are someone who likes to find something that works and stick with it. The cool thing about what I'm going to show you is that even if you're someone who likes variety, this can work for you as well.
Each week, without fail, I make two 9x13 pans of an egg bake for my week day lunches. This provides lunch for me, my husband, and often times my mom as well (we live with her #noshame).
I've got this recipe down to a fine science, in such a way, that you can also deviate to change up the flavor each week.
A few things I love about this recipe and what it provides:
It is easy
It has a good amount of protein, vegetables, and healthy fats
It allows for variety
It saves me time from having to prepare something at lunch time
Saves a LOT of money
With that said, I won't hold you in suspense any longer, here is my process for my famous EGG BAKE!
The first thing I do is get the meat going. Typically I use Beeler's Pure Pork Breakfast Sausage - it's SO tasty. If you're going to use pork sausage (or any meat, for that matter), I highly recommend choosing options that say "antibiotic free". For chicken, go for organic/pasture raised, and for beef look also for "hormone free" and grass-fed.
While the meat is cooking, I grease my 9x13 pan and I chop up the sweet potatoes (or potatoes, but I love the sweet/savory combo) and put them in a food processor. I have found this to be WAY faster than shredding the potatoes. Periodically while I'm doing this process with the potatoes, I'm stirring the meat in the pan.
Then I lay the "shredded" potatoes in a layer in my pan. These potatoes look white, but they're actually Hanna Sweet Potatoes. I think they taste better than the orange, Garnet ones.
Usually by the time I get the potatoes set up, the meat is about done, and I add that on top of the sweet potatoes.
Then I take whatever veggies I'm using - typically broccoli, and I add them on top of the meat. Sometimes I'll throw the veggies in the pan with the juice from the meat and steam it for a bit, but I've found it cooks just fine without that step. In this picture, I used some onion, which I prefer to saute before hand.
Once I've got all of those in place, I set the oven to 350F and begin to put together my egg mixture. Typically the coconut milk is separated, and unless I intentionally blend it, it ends up with little white chunks like in this picture below. I haven't found it to alter the taste.
Once the egg mixture is whisked well, I pour it over the existing contents of the pan.
Then I bake it for an hour at 350F.
Pull it out and enjoy right away or cover it and enjoy throughout the week like I do!
Here are some variations that I've done. I've used ground chicken (you can use turkey) and ground beef for the meat. I flavored the meat in various ways whether through a dressing or spices. I've also changed up the veggies based on what I have on hand. I also have changed up the potatoes or used a potato/cauliflower rice combo for a lower carb option.
Here are the actual ingredients & their portions along with the steps I just said in a simplified format...
1tbs or less of grass fed butter (for greasing)
1 large organic sweet potato
1lb of antibiotic free breakfast pork sausage (can use any preferred ground meat)
2 cups of organic broccoli florets (can use nearly any preferred veggies)
12 pasture raised eggs
1/2 can of organic coconut milk
1 tsp of salt
1/2 tsp of pepper
1 tbs of dijon mustard
1/4 cup of nutritional yeast (optional - adds cheesy flavor)
Begin cooking the meat in a pan at medium/medium high heat. Stir occasionally
While the meat is cooking, grease your 9x13 pan with the butter and chop up the sweet potatoes and shred them in a food processor. (or shred them by hand)
Lay the "shredded" potatoes as a layer in the pan.
The meat should be cooked. Layer on top of sweet potatoes.
Chop broccoli florets if not already prepared. Lay on top of the meat and sweet potatoes.
Set your oven for 350F.
Crack 12 eggs into a large bowl. Add in the coconut milk, salt, pepper, dijon mustard, and nutritional years. Whisk thoroughly until mixed well. Pour over sweet potatoes, meat, and vegetables.
Bake for 1 hour or until the top is browned and it is cooked through.
Enjoy hot or save for later in the week! I typically have it with avocado on top!