High-Protein Cheesy Sausage Egg Bake
High-Protein Cheesy Sausage Egg Bake
Fluffy eggs, savory sausage, and melted cheese baked into a golden, protein-packed breakfast casserole — low-carb, sugar-free, and ready in 35 minutes
This high-protein cheesy sausage egg bake is the ultimate make-ahead breakfast or brunch. Seasoned sausage, eggs, and plenty of cheese come together in one pan for a satisfying dish that delivers 26 g of protein and only 2 g net carbs per serving.
Completely sugar-free, low-carb, and perfect for meal prep or weekend mornings.
Why you’ll love this egg bake
- 26g protein per serving — a complete high-protein meal
- Only 2g net carbs and fully sugar-free
- Golden, cheesy top with savory sausage throughout
- Ready in about 35 minutes
- One pan, easy cleanup
- Excellent for meal prep and grab-and-go breakfasts
Health notes
- High protein: Eggs and sausage create a protein-rich base.
- Ultra low carb: Almost no carbs — ideal for keto or low-carb diets.
- Sugar-free: No added sugar of any kind.
- Meal-prep friendly: Reheats beautifully for busy mornings.
Key element — don’t overbake
Bake just until the center is set and the top is golden. Overbaking can make the eggs rubbery. A slight jiggle in the very center is fine — residual heat will finish cooking it.
Ingredients
Sausage & base
- 1 lb (450g) breakfast sausage or Italian sausage, casings removed
- 1 small onion, diced (optional)
- 1–2 cups spinach or chopped bell peppers (optional)
Egg mixture
- 8–10 large eggs
- ¼–⅓ cup heavy cream or full-fat milk
- 1½–2 cups shredded cheddar, mozzarella, or Mexican blend cheese (divided)
- ½ tsp garlic powder
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- Optional: ½ tsp smoked paprika or dried herbs
To finish
- Extra shredded cheese for the top
- Fresh parsley or green onion for garnish (optional)
Swaps
- Turkey sausage: Use for a leaner version.
- Dairy-free: Use a dairy-free shredded cheese alternative and skip the cream or use a dairy-free substitute.
- Extra veggies: Add mushrooms, zucchini, or spinach.
- Spicy: Use hot sausage or add red pepper flakes.
Instructions
| 1 | Preheat and cook the sausage. Preheat oven to 375°F (190°C). In a large skillet over medium heat, cook the sausage (and onion if using), breaking it up as it cooks, until browned and cooked through. Drain excess fat. If adding spinach or peppers, stir them in for the last 1–2 minutes. |
| 2 | Whisk the eggs. In a large bowl, whisk the eggs, cream, garlic powder, salt, pepper, and any optional seasonings until well combined. Stir in about half of the shredded cheese. |
| 3 | Assemble. Lightly grease a 9×13-inch (or similar) baking dish. Spread the cooked sausage mixture evenly in the bottom. Pour the egg mixture over the top. Sprinkle the remaining cheese evenly over the surface. |
| 4 | Bake. Bake 22–28 minutes until the eggs are set in the center and the top is golden and bubbly. A slight jiggle in the very middle is fine. For extra browning, broil the last 1–2 minutes while watching closely. |
| 5 | Rest and serve. Let the bake rest 5 minutes before slicing. Garnish with parsley if desired and serve hot. |
Pro tips
- Don’t overbake — the residual heat will finish setting the eggs.
- Drain the sausage well so the bake doesn’t become greasy.
- This reheats excellently and is perfect for make-ahead breakfasts.
- For cleaner slices, let it rest a full 5–10 minutes after baking.
- Customize with your favorite low-carb vegetables or cheese blends.
Nutrition
| Nutrient | Per serving (1/6) |
|---|---|
| Calories | 320 |
| Protein | 26g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 23g |
| Sodium | 680mg |
Estimates based on breakfast sausage, eggs, cream, and cheddar cheese. Exact numbers vary with sausage type and cheese amount.
Variations
Loaded version
Add cooked bacon, extra cheese, and diced peppers or spinach.
Italian style
Use Italian sausage and mozzarella with a sprinkle of Italian seasoning.
Spicy kick
Use hot sausage or add red pepper flakes and diced jalapeños.
Veggie boost
Stir in sautéed mushrooms, zucchini, or spinach with the sausage.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4–5 days | Covered; reheat in the microwave or oven |
| Freezer | Up to 2 months | Freeze individual portions; thaw overnight in the fridge |
| Meal prep | Up to 5 days | Ideal for grab-and-go high-protein breakfasts |
FAQ
Test your knowledge
5 quick questions about this cheesy sausage egg bake
1. Protein per serving?
2. Net carbs per serving?
3. Why avoid overbaking?
4. About how long does this take?
5. Best way to serve leftovers?
