Sheet-Pan Eggs (Meal Prep)

Michael Eisenwasser

Print Recipe

One tray, twelve eggs, six breakfasts. Spinach, feta, cherry tomatoes, and bell pepper baked into tender squares you can reheat all week.

Prep 10 min

Cook 25 min

Serves 6

Gluten-freeVegetarian

Ingredients

• 12 large eggs
• 9 cups (450 g) baby spinach, loosely packed
• 1 1/2 cups (240 g) crumbled feta, divided
• 450 g red bell pepper (about 2 medium), small-dice
• 300 g cherry tomatoes (about 30), halved
• 4 scallions, green tops only, thinly sliced
• 2 tablespoons garlic-infused olive oil, divided
• 1/4 cup lactose-free milk or water
• 2 tablespoons chopped fresh chives, dill, or parsley
• 1 teaspoon kosher salt
• Freshly ground black pepper
• 6 strips plain pork bacon, cooked and chopped (optional)

Instructions

Prep the Pan and Oven

1. Heat the oven to 375°F (190°C). Line a rimmed 9x13-inch (23x33 cm) sheet pan or quarter sheet with parchment paper. Brush the parchment with 1 tablespoon of the garlic-infused oil so the eggs release cleanly.
2. Rinse and dry the spinach, bell pepper, cherry tomatoes, and scallion greens.

Wilt the Spinach

1. Heat the remaining 1 tablespoon garlic-infused oil in a large nonstick skillet over medium heat.
2. Add the bell pepper and a pinch of salt. Toss for 3 to 4 minutes until it softens slightly.
3. Add the spinach in handfuls, tossing until each batch collapses. Cook for another 1 to 2 minutes until the pan is mostly dry. Transfer to a plate and let it cool for 5 minutes.

Whisk the Eggs

1. Crack the eggs into a large bowl. Add the milk or water, kosher salt, and several grinds of pepper. Whisk until fully blended with no streaks of white.
2. Stir in the cooled spinach and peppers, half the feta, and the scallion greens. Fold in the chopped bacon if using.

Bake

1. Pour the mixture onto the prepared sheet pan and spread it into an even layer. Scatter the halved cherry tomatoes and the remaining feta across the top.
2. Bake for 20 to 25 minutes, until the center is just set and springs back when you press it. The top will look matte, not glossy.
3. Let it rest for 5 minutes. Slide the parchment onto a cutting board, scatter the fresh herbs over the top, and cut into 6 equal squares.

Tips & Substitutions

• Dairy-free swap. Skip the feta and add an extra pinch of salt plus a squeeze of lemon before serving. Or use a small crumble of aged parmesan or cheddar, which are lower in lactose. Check the Monash app for the current serving size.
• Protein boost. The bacon adds around 4 g of protein per square. Pick a plain bacon without onion or garlic powder, honey, or inulin/chicory in the ingredient list. You can also fold in 6 ounces (170 g) of chopped cooked chicken or diced ham — skip any seasoning blend with onion or garlic.
• Vegetable swaps. Swap the bell pepper for zucchini or a mix of red pepper and chopped kale. Zucchini and kale can shift to moderate at larger serves, so check the Monash app for the current gram limit and keep the total weight similar to the pepper so the bake time stays the same.
• Pan size matters. A 9x13-inch pan gives you squares about an inch thick — the sweet spot for set eggs that aren't rubbery. A larger half sheet spreads the eggs too thin and cuts 5 minutes off the bake. An 8x8 pan runs deeper and needs closer to 30 minutes.
• Watch the spinach serve. Monash tests baby spinach as low-FODMAP up to 1.5 cups (75 g) per person. Nine cups across six servings stays right at that line. English (mature) spinach also tests low and wilts down more, so you can swap it one-for-one.
• Skip onion and raw garlic. The infused oil and scallion greens carry the allium flavor. Don't add chopped onion, shallot, scallion whites, or raw garlic — all high-FODMAP in typical amounts.

Why This Works

Sheet-pan format scales the protein without scaling the effort. Twelve eggs, one pan, six portions of 18 to 20 grams of protein each. It's the same workflow as a frittata but without needing an oven-safe skillet, and the squares stack neatly in a meal-prep container.

Spinach serve stays in range. Baby spinach is low-FODMAP at 1.5 cups (75 g) per person. Nine cups total across six servings works out to exactly 75 g each after it wilts down. If you eyeball it and add a tenth cup, the serving size still holds as long as you cut six equal squares.

Bell pepper and cherry tomatoes are both low-FODMAP at these amounts. Red bell pepper is low at 75 g per serve (a generous portion). Cherry tomatoes are low at a small serve — about 5 per person. Halving 30 tomatoes across six squares puts you right in that range. Common tomatoes (Roma, vine) also have a small low-FODMAP serving — check the app for the current gram weight.

Feta is a low-lactose cheese. Feta tests low-FODMAP at 40 g per serve, roughly a quarter cup crumbled. Most of the lactose drains off in the brine, so it sits well even during the elimination phase. Other low-lactose options that play the same role: aged cheddar, parmesan, brie, camembert, and lactose-free goat cheese.

Garlic-infused oil carries the flavor without the fructans. Fructans in garlic are water-soluble, not oil-soluble, so infusing oil with garlic pulls the flavor without the gut trouble. Use your own infused oil or a store-bought Monash-certified version. If using homemade, refrigerate and use within 2 to 3 days for food safety (or freeze in an ice cube tray), or buy a commercial acidified product for pantry storage.

Storage

Cool the squares to room temperature within an hour of baking, then stack between layers of parchment in an airtight container. Refrigerate for up to 4 days at 40°F (4°C) or below. Reheat in a 300°F (150°C) oven for 6 to 8 minutes, or in 30-second bursts in the microwave until warmed through. You can also freeze individual squares wrapped in parchment and foil for up to 2 months — thaw overnight in the fridge before reheating. The texture holds better if you freeze the squares without the cherry tomatoes and add fresh ones on top after reheating.

Not sure about an ingredient? FODMAP Tracker includes a database of 1,000+ foods with FODMAP ratings to help you cook with confidence.