These smoky egg breakfast meal prep pots with tomato and spinach are the kind of meal prep that makes weekday mornings a breeze. A gently spiced tomato base simmers down with soft onions, sweet red pepper, and warming spices, then gets finished with wilted spinach and a scattering of chopped boiled egg. They’re full of flavour, filling without being heavy, and ideal for popping in the fridge for a quick breakfast or lunch.
The sauce freezes beautifully too – just defrost, top with egg, and reheat when you need something satisfying and savoury in minutes.
If you like easy savoury breakfasts, you might also enjoy my Garlic Butter Mushrooms on Toast – quick, satisfying, and full of flavour.
🍴 Tools You’ll Need
Non-stick frying pan – A good pan like this one helps cook the sauce evenly without sticking.
Saucepan – Ideal for boiling eggs consistently. A sturdy pan like this does the job well.
Food containers with lids – Essential for storing your breakfast pots. These meal prep containers work well and look great.
Egg Breakfast Meal Prep Pots
Ingredients
- 1 tbsp olive oil
- 1 onion finely chopped
- 1 red pepper finely chopped
- 2 garlic cloves crushed
- 1½ tsp smoked paprika
- 1 tsp ground cumin
- 1 tbsp smoked tomato paste
- 400 g tin chopped tomatoes
- 100 g baby spinach
- 4 eggs
- 10 g flat-leaf parsley roughly chopped (optional)
- Salt and black pepper to taste
Instructions
- Heat a non-stick frying pan like this one over low heat and add the olive oil. Gently cook the onion and red pepper for 8–10 minutes until soft and beginning to caramelise.
- Add the garlic and cook for 1 minute, then stir in the smoked paprika, cumin, and tomato paste. Cook for another 1–2 minutes until fragrant.
- Pour in the chopped tomatoes, season with salt and pepper, and simmer for 8 minutes until thickened. Add the spinach and stir for 2 minutes until wilted. Remove from the heat and allow to cool completely.
- While the sauce cools, bring a saucepan like this of water to the boil. Drop in your eggs and cook for exactly 8 minutes. Immediately transfer them to iced water to stop cooking, then peel and finely chop or halve them if you prefer.
- Spoon the cooled sauce into four food containers like these. Top each with the egg, seal, and refrigerate for up to 4 days.
- To serve, microwave each pot on high for 2–3 minutes until piping hot. Scatter over parsley before serving, if using.
Top Tips for these Egg Breakfast Meal Prep Pots
Let the sauce cool completely before adding the egg, this helps keep the texture just right.
Use a bowl of iced water to stop the eggs cooking, it makes peeling much easier too.
Chop the eggs finely so they spread evenly across the sauce in each pot.
Double the sauce and freeze half, it keeps well and makes the next batch even quicker.
