Bake-Ahead Eggs & Veggies for Easy Breakfasts

I try to eat healthy. I love breakfast foods. But during the work week, I struggle to find healthy breakfasts that I can easily eat at the office. One day I saw a picture on the internet and it gave me the idea for this recipe! The picture was a muffin tin lined with bacon with an egg cracked in each. I adapted that to be vegetarian, easily transportable, and easily microwavable! Enter: my bake-ahead eggs & veggies for easy breakfasts.

title "Bake-Ahead Eggs & Veggies for Easy Breakfasts" over pictures of baked veggies & eggs in mason jars

Disclaimer: This post contains affiliate links.  See my Disclosure Policy for more information.


The Egg and Veggie Bake Recipe

This egg bake recipe is really versatile and can be adjusted to suite different tastes or to use up whatever is in the fridge or freezer. The way I make it is vegetarian and gluten free.

My Ingredient Selection

ingredients used to make veggie egg bakes
  • eggs
  • shredded cheese
  • diced tomatoes, fresh or canned
  • spinach, frozen or fresh chopped
  • broccoli or cauliflower, chopped to bite size pieces, fresh steamed or frozen
  • black beans, canned or prepared from dry
  • spices, such as Montreal Steak Seasoning

Quantities of each ingredient are really based on personal preference. Per egg, I typically use about 2-3 teaspoons each tomatoes, frozen spinach, and black beans; 1-1.5 Tbsp cooked & well drained broccoli and/or cauliflower; a pinch of cheese, and a shake (or pinch) or two of Montreal Steak Seasoning, or whatever seasoning I am using at the time.

Directions

egg and veggies mixed in a measuring cup before being poured into mason jars for baking
  1. Preheat oven to 350F.
  2. If using frozen broccoli or cauliflower, thaw and drain excess water. For 8-9 eggs, I fill a glass measuring cup about 2 cups full of frozen broccoli and/or cauliflower (it compresses a lot once thawed) and microwave about 4 minutes on high, stir, and add 30 seconds at a time until no longer frozen. [I have a 700 watt microwave, times will vary depending on the microwave.]
  3. Prepare materials. I use 1 egg per mason jar because this is a good breakfast size for me. I use the 12oz mason jars, but 8oz may work. (Due to high water content of the veggies, steam can cause the cooked eggs/veggies to rise – look at the title picture! and I am afraid in an 8oz jar the eggs might pop out.) If using 2 eggs per jar, I would use a 16oz mason jar. Spray the inside of each mason jar with nonstick spray. Place the mason jars on a sturdy rimmed baking dish or pan. This will allow placing all of the jars into and removing out of the oven at the same time.
  4. Prepare all of the veggies and other egg add-ins. Shred cheese. Place spices in an easy to reach area. I chop the broccoli/cauliflower, drain excess water, and place in one bowl. I’ve been using tomatoes that I canned a couple years ago, so I drain a bunch of those and set them in another bowl. Drain some black beans and set in another bowl.
  5. Prepare egg bakes: One at a time method. I like this because each has a nice even distribution of veggies and add-ins. Crack egg(s) into a prep bowl. I like using a 1-cup measuring cup because the spout makes it easy to pour into the mason jars. Beat the egg. Add spices and mix. Add desired amount of each add-in and mix to distribute throughout the egg. Pour into one of the prepared mason jars.
  6. Prepare egg bakes: Batch method. In a large bowl, beat all the eggs. Add spices and mix in. Add all add-ins and mix well to distribute. Carefully pour, or use a ladel and funnel if desired, to divide the egg mixture between the prepared mason jars.
  7. Bake at 350F for 45-60* minutes, until the egg is cooled through and excess water has evaporated off. When I use frozen veggies and don’t drain as well, my cook time is 60 minutes; when I drain well or use fresh veggies, 45 minutes is enough to cook through the egg. *I like thoroughly cooked eggs, I cannot stand runny eggs. I don’t find these eggs to be dry or overcooked, but please keep this in mind if you try this recipe.
raw eggs and veggies in mason jars on a ban ready to bake

Eggs and Veggies Bake-Ahead Breakfasts
Delicious and filling baked eggs with vegetables that can be baked ahead of time then easily reheated for a quick breakfast
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Prep Time
45 min
Cook Time
1 hr
Total Time
1 hr 45 min
Prep Time
45 min
Cook Time
1 hr
Total Time
1 hr 45 min
385 calories
23 g
402 g
21 g
33 g
9 g
616 g
635 g
4 g
0 g
9 g
Nutrition Facts
Serving Size
616g
Amount Per Serving
Calories 385
Calories from Fat 184
% Daily Value *
Total Fat 21g
32%
Saturated Fat 9g
47%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 402mg
134%
Sodium 635mg
26%
Total Carbohydrates 23g
8%
Dietary Fiber 11g
45%
Sugars 4g
Protein 33g
Vitamin A
673%
Vitamin C
379%
Calcium
67%
Iron
68%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. eggs
  2. shredded cheese
  3. diced tomatoes, fresh or canned
  4. spinach, frozen thawed & drained or fresh chopped
  5. broccoli or cauliflower, chopped to bite size pieces, fresh steamed or frozen thawed & drained
  6. black beans, canned or prepared from dry
  7. spices, such as Montreal Steak Seasoning
  8. Quantities of each ingredient are really based on personal preference. Per egg, I typically use about 2-3 teaspoons each tomatoes, frozen spinach, and black beans; 1-1.5 Tbsp cooked; well drained broccoli and/or cauliflower; a pinch of cheese, and a shake (or pinch) or two of Montreal Steak Seasoning, or whatever seasoning I am using at the time.
Instructions
  1. 1. Preheat oven to 350F.
  2. 2. If using frozen broccoli or cauliflower, thaw and drain excess water. For a batch of 8-9 eggs, I fill a glass measuring cup about 2 cups full of frozen broccoli and/or cauliflower (it compresses a lot once thawed) and microwave about 4 minutes on high, stir, and add 30 seconds at a time until no longer frozen, then drain excess water. [I have a 700 watt microwave, times will vary depending on the microwave.]
  3. 3. Prepare materials. I use 1 egg per mason jar because this is a good breakfast size for me. I use the 12 oz mason jars, but 8 oz may work. (Due to high water content of the veggies, steam can cause the cooked eggs/veggies to rise - look at the title picture! and I am afraid in an 8oz jar the eggs might pop out.) If using 2 eggs per jar, I would use a 16oz mason jar. Spray the inside of each mason jar with nonstick spray. Place the mason jars on a sturdy rimmed baking dish or pan. This will allow placing all of the jars into and removing out of the oven at the same time.
  4. 4. Prepare all of the veggies and other egg add-ins. Shred cheese. Place spices in an easy to reach area. I chop the broccoli/cauliflower, drain excess water, and place in one bowl. I've been using tomatoes that I canned a couple years ago, so I drain a bunch of those (about 1 can for 8-9 egg bakes) and set them in another bowl. Drain some black beans (about 1/2 can) and set in another bowl.
  5. 5.a. Prepare egg bakes: One at a time method. I like this because each has a nice even distribution of veggies and add-ins. Crack egg(s) into a prep bowl. I like using a 1-cup measuring cup because the spout makes it easy to pour into the mason jars. Beat the egg. Add spices and mix. Add desired amount of each add-in and mix to distribute throughout the egg. Pour into one of the prepared mason jars.
  6. 5.b. Prepare egg bakes: Batch method. In a large bowl, beat all the eggs. Add spices and mix in. Add all add-ins and mix well to distribute. Carefully pour, or use a ladel and funnel if desired, to divide the egg mixture between the prepared mason jars.
  7. 6. Bake at 350F for 45-60* minutes, until the egg is cooled through and excess water has evaporated off. When I use frozen veggies and don't drain as well, my cook time is 60 minutes; when I drain well or use fresh veggies, 45 minutes is enough to cook through the egg.
  8. 7. Reheating: If not eating immediately upon cooling to safe temperature, cover and refrigerate or freeze. When ready to eat, reheat in the microwave 60 seconds (from refrigerator) or 90 seconds (from freezer). Note that times will vary depending on your microwave (mine is 700 watts).
Notes
  1. *I like thoroughly cooked eggs, I cannot stand runny eggs. I don't find these eggs to be dry or overcooked, but please keep this in mind if you try this recipe.
beta
calories
385
fat
21g
protein
33g
carbs
23g
more
My Greener Living https://www.mygreenerliving.com/

Eating and Reheating Egg Bakes

These eggs can be eaten as soon as they have cooled enough once they have come out of the oven. However, I love these as meal-prep meals, so after baking I let them cool, cover, then refrigerate or freeze. For me, they last a week in the fridge and a month in the freezer (probably would last even longer in the freezer).

When I am ready to eat these, I remove the mason jar lid an microwave for 1 minute. If I had frozen and put in the fridge the night before, I microwave 1 minute 30 seconds.

Why Make Bake-Ahead Eggs?

I love these veggie egg bakes because they are healthy, filling, inexpensive, and taste great – because I can put whatever flavors I like into them. Especially in the winter, I love having a warm breakfast. I’ve never been able to like oatmeal, as much as I try, and I prefer yogurt as an afternoon snack. I just really like eggs for breakfast, and never before had a way to make them in a way that I liked and could easily prepare in the office.

baked eggs and veggies in mason jars. steam caused some eggs to rise up in the jars

How much do egg bakes cost?

Cost is highly dependent on ingredient selection and quantity, so this cost breakdown is for exactly what I have included in this recipe. Price information is based on the last time I purchased each item, which was March 2019 timeframe.

  • eggs $1.68/dozen at Aldi. $1.68/9=$0.14
  • shredded cheese $2.25/8oz at Shaw’s. About 1 oz used for 9 eggs. $2.25/8oz/9eggs= $0.031
  • diced tomatoes, fresh or canned $1.99/pint at Aldi, ~$0.75 per home-canned. I used 1 can, drained used for 9 eggs. $0.75/9= $0.083
  • organic spinach, frozen. $6.29/3.5 lb (1588 grams) at BJ’s. 1 tablespoon used per egg, 16 Tbsp/cup and 1 cup=85grams. ($6.29/1588g)x(85g/16Tbsp) =$0.021
  • organic broccoli, frozen, ~1.5 Tbsp per egg rounding up to 1 cup cooked per 9 eggs. $7.49/4 lb (1814g) at BJ’s (1 cup/100 gram / serving) ($7.49/1814g)x(100g/1cup)= $0.413
  • black beans, prepared from dry. $2.49/2 lb at Aldi yields about 14 cups or the equivalent of 7 cans coked beans; $2.49/7=$0.3557 per can containing about 14 Tbsp. $0.3557/14= $0.025
  • Montreal Steak Seasoning, $3.69/3.4oz when I bought it at Stop & Shop (but even less on Amazon!). No idea precisely how much I use each time, but this seems to last forever. I will estimate $0.02 per egg bake.

Total per each egg bake: $0.733. I’ll round up to $0.75 per egg.

For a meal that is well rounded with protein, vitamins, minerals, and fiber, tastes delicious and is filling, this is a great price! I often combine this egg bake with a banana and it keeps me full until lunch.


Looking for more vegetarian recipes?

Try my black bean veggie burger, a lentil-chickpea recipe that’s my version of Trader Joe’s Melodious Blend, or this veggie- and grain-rich casserole.

Let me know in the comments if you’d like to see more vegetarian meal recipes or healthy dessert recipes!

Trader Joe’s Melodious Blend Recipe – Homemade Version

I am  a big fan of healthy, easy meals.  Balancing a full time job and living my life, I don’t always have time to cook healthy meals from scratch.  On one very busy day, I dug around in my freezer and was quite happy to find Trader Joe’s Melodious Blend.  This is a vegan dish, packed with nutrition and great tastes.  It is so simple, but one of my favorite super-easy meals.  I top it with a fried egg (I am vegetarian so I like to sneak in extra protein whenever I can) and it is a very filling but not heavy meal.

Trader Joe's Melodious Blend Homemade Recipe


Disclaimer:  This post contains affiliate links.  See my Disclosure Policy for more information.


I don’t have a Trader Joe’s located conveniently to me, so I set out to make my own version.  

The Trader Joe’s Melodious Blend has the following ingredients: Cooked Green Lentils, Cooked Red Lentils, Cooked Green Garbanzo Beans, Tomatoes, Extra Virgin Olive Oil, Sea Salt.

image of the Trader Joe's Melodious Blend package
Courtesy Trader Joe’s, copyright 2017

Making my own, there are plenty of opportunities to tailor to my own taste, and to what ingredients are on hand.  This recipe below is how I most recently made it, packing in even more nutrients than the Trader Joe’s version.  My recipe makes 4-6 servings.  To make more like the true Trader Joe’s Melodious Blend, increase lentils to 1.5 cups, omit the spinach, onions, and peppers, and add 1/2 pint quartered grape tomatoes or 1/2 can diced tomatoes (finely diced if available).

Trader Joe's Melodious Blend ingredients

Ingredients
  • 1 can chickpeas (1 3/4 cups cooked chickpeas), I use unsalted
  • 1 cup dry lentils (100 grams)
  • 1/2 medium onion, diced
  • 1 medium bell pepper, diced
  • 100 grams spinach (about 1.5 cups chopped frozen, or 3.5 cups fresh, packed)
  • 2 Tablespoons olive oil
  • 1 teaspoon salt
  • pinch ground black pepper

Note: My recipe contains roughly similar amounts of chick peas and lentils, by volume.  The Trader Joe’s version is more like 2-3 parts lentils to 1 part chickpeas, but I wanted to use a can of precooked chick peas (actually I cook chickpeas from dried and freeze them in 2 cup mason jars to have ready-to-use chickpeas without the cans) and did not want to make a huge batch.  

cooking homemade Trader Joe's Melodious Blend

Instructions
  1. Bring 2 cups water to a boil and add the 1 cup lentils.  Use the cook time on the package instructions (different types of lentils have different cook times – typically split lentils cook in about 7 minutes and whole lentils cook in 15-20).  Do not add salt to the water when cooking lentils (I have read this can ruin the flavor or texture, and it always comes out well when I salt later).
  2. Drain and rinse the chickpeas.  
  3. Dice the onions and peppers.  Heat 1 tablespoon olive oil over medium heat in a medium sauce pan (I love this ceramic nonstick pan!).  Saute the onions about 5 minutes, then add peppers.  Continue to saute until the onions are translucent.  If using fresh spinach, chop and saute until wilted.  Remove from heat.
  4. Once the lentils are done cooking (they look “fluffy” around the edges and are tender), reduce heat to low.  Add the chickpeas, onions and peppers, spinach (sauteed or frozen), an additional tablespoon olive oil, salt, and pepper*.  Stir together and, once the chickpeas are warmed, remove from heat.
  5. If desired, fry 1 egg per serving (the nonstick pans are the only way I can manage to cook eggs). 
  6. Divide into 4-6 individual serving bowls.  If including egg, top each bowl with a fried egg.
  7. Enjoy your healthy, delicious, and frugal home-cooked meal!

*If including tomatoes, add in step 4.  

homemade Trader Joe's Melodious Blend - finished cooking

Lentils are high in iron, and vitamin C has been shown to increase the absorption of iron, so I like adding vitamin C-rich foods to iron rich foods, like lentils.  Bell peppers and tomatoes are both high in vitamin C, so I always try to add at least one of them to my lentil meals.

Homemade Recipe - Trader Joe's Melodious Blend
Serves 5
My adaptation of Trader Joe's Melodious Blend - made from scratch.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
271 calories
38 g
0 g
7 g
15 g
1 g
150 g
615 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
150g
Servings
5
Amount Per Serving
Calories 271
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 615mg
26%
Total Carbohydrates 38g
13%
Dietary Fiber 13g
52%
Sugars 2g
Protein 15g
Vitamin A
62%
Vitamin C
57%
Calcium
7%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 can chickpeas (1 3/4 cups cooked chickpeas), I use unsalted
  2. 1 cup dry lentils
  3. 1/2 medium onion, diced
  4. 1 medium bell pepper, diced
  5. 100 grams spinach (about 1.5 cups chopped frozen, or 3.5 cups fresh, packed)
  6. 2 Tablespoons olive oil
  7. 1 teaspoon salt
  8. pinch ground black pepper
Instructions
  1. 1. Bring 2 cups water to a boil and add the 1 cup lentils.  Use the cook time on the package instructions (different types of lentils have different cook times - typically split lentils cook in about 7 minutes and whole lentils cook in 15-20).  Do not add salt to the water when cooking lentils (I have read this can ruin the flavor or texture, and it always comes out well when I salt later).
  2. 2. Drain and rinse the chickpeas.
  3. 3. Dice the onions and peppers.  Heat 1 tablespoon olive oil over medium heat in a medium sauce pan.  Saute the onions about 5 minutes, then add peppers.  Continue to saute until the onions are translucent.  If using fresh spinach, chop and saute until wilted.  Remove from heat.
  4. 4. Once the lentils are done cooking (they look "fluffy" around the edges and are tender), reduce heat to low.  Add the chickpeas, onions and peppers, spinach (sauteed or frozen), an additional tablespoon olive oil, salt, and pepper*.  Stir together and, once the chickpeas are warmed, remove from heat.
  5. 5. If desired, fry 1 egg per serving.
  6. 6. Divide into 4-6 individual serving bowls.  If including egg, top each bowl with a fried egg.
  7. 7. Enjoy your healthy, delicious, and frugal home-cooked meal!
Notes
  1. Note: My recipe contains roughly similar amounts of chick peas and lentils, by volume.  The Trader Joe's version is more like 2-3 parts lentils to 1 part chickpeas, but I wanted to use a can of precooked chick peas (actually I cook chickpeas from dried and freeze them in 2 cup mason jars to have ready-to-use chickpeas without the cans) and did not want to make a huge batch.
  2. *If including tomatoes, add in step 4.
Adapted from Trader Joe's Melodious Blend
beta
calories
271
fat
7g
protein
15g
carbs
38g
more
Adapted from Trader Joe's Melodious Blend
My Greener Living https://www.mygreenerliving.com/
If I am really hungry and want to make this a more hearty meal, I like to enjoy it with a slice of my homemade soaked bread or sourdough bread.  I particularly like how the sourdough complements the mild flavors of this recipe. 

Nutrition

I used MyFitnessPal to calculate the nutrition for this recipe.

Assuming 5 servings, nutrition per serving without egg:

225 calories, 7 grams fat (1g saturated), 490 mg sodium (20%DV), 31 grams carbs, 8g fiber, 6 g sugar, 11 g protein, Vitamin A 43%, Vitamin C 93%, Calcium 6%, Iron 19%

Assuming 5 servings, nutrition per serving with egg:

300 calories, 12 grams fat (2g saturated), 560 mg sodium (23%DV), 32 grams carbs, 8g fiber, 6 g sugar, 17 g protein, Vitamin A 48%, Vitamin C 93%, Calcium 9%, Iron 24%

homemade Trader Joe's Melodious Blend - serving

Cost
  • 1 can chickpeas (1.75 cups), prepared from dried beans. $1.50 for 1 lb dry, which yields 6 cups, or $1.50 x (1.75 cups/6 cups)=$0.438
  • 1 cup dry lentils (200 grams) (organic). $1.99/lb (1 lb = 454 grams).  $1.99 x (200g/454g) = $0.877
  • 1/2 medium onion (organic). $3.49 for 3lbs (6 medium onions). $3.49x(1/2 onion/6 onions)=$0.291
  • 1 medium bell pepper (~130 grams) (organic). $3.99 for 1 lb (454g) organic frozen bell peppers. $3.99 x (130 g/454 g)=$1.143
  • 100 grams spinach (organic). $6.99 for 3.5 lb (1588 grams).  $6.99 x (100g/1588g)=$0.440
  • 2 Tablespoons olive oil (30mL). $9.99 for 1.5 Liters. $9.99 x (30mL/1500mL)=$0.20
  • 1 teaspoon salt. $1.48 for a 26 oz (737g) carton, containing 491-1/4 tsp servings. $1.48 x (4 servings/491 servings)=$0.012
  • pinch black pepper – assume 1/16 teaspoon. $4.19 for 1.7 oz (53.9g) organic ground black pepper. 2.1 grams/tsp. $4.19 x (2.1g/53.9g) x (1/16 teaspoon) = $0.010
  • 5 eggs. Currently $1.48 per dozen. $1.48 x (5 eggs/12 eggs)=$0.617

Total without egg: $3.411.  Per serving (assuming 5 servings): $0.68

Total with egg: $4.028.  Per serving (assuming 5 servings): $0.81

This meal packs in vitamins, minerals, protein, and fiber, and is less than $1 per serving!  This is by far one of my favorite frugal + nutritious meals. 

homemade Trader Joe's Melodious Blend - serving with egg

Have you made your own homemade version of a store bought meal mix?  Tell us about it in the comments below!