High-Protein Sausage Spinach Egg Bake

Cheesy egg bake loaded with sausage and spinach — low-carb, sugar-free, and ready in 45 minutes

This high-protein sausage spinach egg bake is hearty, cheesy, and packed with flavor. Eggs, sausage, spinach, and cheese come together in one pan for a complete meal that delivers 24 g of protein and only 2 g net carbs per serving.

Low-carb, sugar-free, and perfect for meal prep or a weekend breakfast.

Prep15 min

Bake30 min

Servings8

Protein24g

Net Carbs2g

Calories280

Why you’ll love this egg bake

24g protein per serving — a complete high-protein meal
Only 2g net carbs and fully sugar-free
Sausage, spinach, and cheese in every bite
Ready in about 45 minutes
Great for meal prep and reheating
One-pan and family-friendly

Health notes

High protein: Eggs, sausage, and cheese deliver the protein.
Low carb: No crust or fillers — just eggs and fillings.
Sugar-free: No added sugar in the ingredients.
Meal-prep friendly: Slices cleanly and reheats well.

Key element — don’t overbake

Bake until the center is just set. Overbaking can make the eggs rubbery. A slight jiggle in the very center is fine — it firms as it cools.

Ingredients

Egg bake

12 large eggs
½ cup heavy cream or unsweetened almond milk
1 lb (450g) ground sausage (breakfast or Italian style)
4 cups fresh spinach, roughly chopped (or 10 oz frozen, thawed and squeezed dry)
1½ cups shredded cheddar or mozzarella
½ cup crumbled feta or extra cheddar (optional)
1 tsp garlic powder
½ tsp onion powder
½ tsp salt (adjust to taste)
¼ tsp black pepper
Optional: red pepper flakes or fresh herbs

Swaps

Turkey sausage: Use for a leaner version.
Bacon: Replace or combine with cooked crumbled bacon.
More veggies: Add diced bell pepper, mushrooms, or zucchini (squeeze excess moisture).
Dairy-free: Use a dairy-free cheese alternative and skip the cream or use coconut cream.

Instructions

Preheat and prep. Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish or line with parchment.

Cook the sausage. In a skillet over medium heat, cook the sausage until browned and cooked through, breaking it into small pieces. Drain excess fat if needed. Add the spinach and cook 1–2 minutes until wilted. Remove from heat.

Whisk the eggs. In a large bowl, whisk the eggs, cream (or almond milk), garlic powder, onion powder, salt, and pepper until well combined.

Assemble and bake. Spread the sausage and spinach mixture evenly in the baking dish. Sprinkle most of the cheese over the top. Pour the egg mixture over everything. Top with the remaining cheese. Bake 25–35 minutes until the center is just set and the top is lightly golden. Rest 5–10 minutes before slicing.

Pro tips

Squeeze frozen spinach very well so the bake doesn’t turn watery.
Don’t overbake — the eggs continue to firm as they cool.
Let it rest before cutting for cleaner slices.
These reheat well and freeze nicely for meal prep.
A sprinkle of fresh herbs or red pepper flakes adds extra flavor.

Nutrition

Nutrient	Per serving
Calories	280
Protein	24g
Net carbohydrates	2g
Total carbohydrates	3g
Fiber	1g
Total fat	19g
Sodium	520mg

Estimates based on eggs, sausage, spinach, and cheddar. Exact numbers vary with sausage type and cheese amount.

Variations

Mexican style

Use chorizo, add cumin, and top with salsa and avocado after baking.

Mushroom & Swiss

Sauté mushrooms with the sausage and use Swiss cheese.

Everything bagel

Sprinkle everything bagel seasoning on top before baking.

Mini muffins

Pour into a greased muffin tin and bake 18–22 minutes for individual portions.

Storage

Method	Time	Notes
Refrigerator	Up to 5 days	Store covered
Freezer	Up to 2 months	Wrap individual slices; thaw and reheat
Reheat	Oven or microwave	Oven keeps the texture best

FAQ

Yes. At only 2g net carbs per serving it fits easily into most keto and low-carb plans.

The spinach wasn’t drained well enough. Always squeeze frozen spinach thoroughly or wilt and drain fresh spinach.

Yes, but the texture will be less rich. You may need more whites to match the volume.

Yes. Assemble the night before, cover, and refrigerate. Bake when ready, adding a few extra minutes if cold.

Breakfast sausage or mild Italian sausage both work well. Choose a sugar-free variety if possible.

The center should be just set with only a slight jiggle. It will firm up as it rests.

Test your knowledge

5 quick questions about this sausage spinach egg bake

1. Protein per serving?

2. Net carbs per serving?

3. Why not overbake the egg bake?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Sausage Spinach Egg Bake