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.
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.
A-High Protein
High-Protein Cheesy Sausage Egg Bake
- Prep10 min
- Cook25 min
- Total35 min
- Servings6 servings
- Calories320 kcal
Ingredients
Instructions
- 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.
- 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.
- 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.
- 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.
- Rest and serve. Let the bake rest 5 minutes before slicing. Garnish with parsley if desired and serve hot.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Total fat | 23 g |
| Sodium | 680 mg |
| Total carbohydrate | 3 g |
| Fibre | 1 g |
| Protein | 26 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this egg bake keto-friendly?
Yes. At only 2g net carbs per serving it is excellent for keto and low-carb diets.
Can I make it ahead?
Yes. Assemble the night before, cover, and refrigerate. Bake in the morning, adding a few extra minutes if cold.
Can I use turkey sausage?
Yes. Turkey or chicken sausage works well for a leaner version.
How do I know when it’s done?
The center should be mostly set with just a slight jiggle. It will continue to firm up as it rests.
What can I serve with it?
A simple side salad, avocado, or fresh berries keep the meal low-carb and balanced.
Can I freeze leftovers?
Yes. Freeze individual portions for up to 2 months. Thaw in the refrigerator and reheat in the microwave or oven.
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