High-Protein Sausage Spinach Egg Bake
Low carb • Sugar-free sausage spinach egg bake — 45 minutes, twelve squares
This is a high-protein sausage spinach egg bake, not a bread casserole. Eggs, sausage, spinach, and cheddar set in a parchment-lined glass dish, then get cut into squares, like the photo. Forty-five minutes. No crust, no flour, no sugar.
Twelve squares. Squeeze the spinach dry or the bake stays wet.
Bake: 30
Squares: 12
Why you’ll love this bake
- 24g protein per square — eggs, sausage, and cheese
- 2g net carbs — spinach, no crust
- About 45 minutes, one dish
- Gold squares, sausage chunks, spinach, like the photo
- No boxed mix, no sugar
- It slices after a 10-minute rest
Health notes
- Protein: High. Eggs and sausage carry the square.
- Lower carb than a breakfast casserole with bread: No crust or flour. Close to keto-zero at 2g net.
- Twelve squares: Macros are per square, not the pan.
- Hash browns or bread cubes will jump the carbs. Keep it eggs and spinach.
Key element — dry spinach, then a set custard
Wet spinach floods the eggs. Squeeze it dry. Scatter browned sausage in the dish, pour the egg mix, add cheddar, and bake until the top is gold and the center is set, like the photo.
Diabetic-Friendly
High-Protein Sausage Spinach Egg Bake
- Prep15 min
- Total15 min
- Calories280 kcal
Ingredients
Instructions
- Heat. Heat oven to 350 F (175 C). Line a 9×13 dish with parchment.
- Sausage. Brown the sausage. Drain fat. Scatter in the dish with the spinach.
- Eggs. Whisk eggs, cream, salt, pepper, and garlic powder. Pour over the sausage.
- Cheese. Sprinkle cheddar and feta.
- Bake. Bake 28 to 32 minutes until the top is gold and the center is set, like the photo. Rest 10 minutes. Cut 12 squares. One square is one serving.
Notes & Tips
- Squeeze the spinach hard. Extra water keeps the center wet.
- Line the dish with parchment so the squares lift clean.
- Do not overbake. Pull it when the center barely jiggles.
- Rest 10 minutes so the squares hold when you cut them.
- Leave some sausage in chunks so it shows, like the photo.
Variations & serving ideas
- Turkey sausage: Same 1 lb if you want a leaner square.
- Fresh spinach: 12 oz, wilted and squeezed dry.
- Hash browns or bread: Skip them. That is how carbs jump.
- Bacon: Swap half the sausage for 6 slices cooked chopped bacon.
- Jalapeño: Add 1 minced jalapeño with the spinach.
- Mushroom: Add 1 cup sautéed dry mushrooms with the sausage.
- Muffin tin: Bake in 12 greased cups at 350 F for 18 to 20 minutes.
Storage
- Eat now: Best (After a 10-minute rest)
- Refrigerator: Up to 4 days (Reheat at 325 F until warm)
- Freezer: Up to 1 month (Wrap squares. Thaw overnight)
Nutrition Facts
Per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 19 g |
| Sodium | 480 mg |
| Total carbohydrate | 3 g |
| Fibre | 1 g |
| Protein | 24 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this bake keto-friendly?
Yes. About 2g net per square with no crust or hash browns.
Why is the center wet?
The spinach was wet or it needed a few more minutes. Squeeze it dry and bake until set.
Can I add bread or potatoes?
They add carbs. Stay with eggs and spinach so each square stays at about 2g net.
Why is the top pale?
It needed more time. Bake until gold, like the photo.
Do I have to rest it?
Yes. Ten minutes lets the custard set so the squares hold.
How do I store leftovers?
Fridge up to 4 days. Reheat at 325 F. Freeze squares up to 1 month.
Comments
No comments yet. Be the first!