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Sausage Egg Bake
4.8 from 18 votes

Sausage Egg Bake

Sausage breakfast casserole that features all the classic toppings of combination pizza like bell peppers, onion, cheese, olives, and tomatoes. This high-protein low-carb breakfast recipe is the perfect way to start the day!

Prep Time
20 mins
Cook Time
45 mins
Total Time
1 hr 5 mins
Servings: 12 Servings
Calories: 315 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 1 Tbsp avocado oil
  • 1 small red onion chopped
  • 3 large garlic minced, cloves
  • 1 (12-oz.) package sausage sliced, pre-cooked, of choice
  • 5 ounces baby spinach optional
  • 1 green bell pepper chopped
  • 1 (4-oz) can black olive drained, sliced
  • 1 cup cherry tomato or 1 large vine ripened tomato, chopped
  • 16 ounces cheese grated, of choice
  • 12 large egg well-beaten

Instructions

    Cup of Yum
  1. Heat the avocado oil in a large skillet over medium-high heat and add the chopped onion. Sauté, stirring occasionally, until the onion begins to soften, about 5 minutes. Add in the fresh minced garlic and sliced sausage links and continue cooking until the sausage begins turning golden brown, about 3 to 5 minutes longer. If adding, add in the baby spinach, cover the skillet, and cook for 2 to 3 minutes, or just until the spinach has wilted.
  2. Preheat the oven to 350 degrees F. Lightly spray a large casserole dish with cooking spray. I use a 13” x 9” casserole dish.
  3. Transfer the chopped bell pepper, olives, and tomatoes to the bottom of a the prepared baking dish large casserole dish. Add in the onion sausage mixture and stir everything together.
  4. Crack eggs into a large bowl and whisk well until the eggs are well-beaten. Stir in half of the grated cheese.
  5. Pour the beaten egg mixture into the casserole dish and use a spoon or fork to stir the egg around until everything is in an even layer and it appears as though the ingredients are well-distributed throughout the dish.
  6. Sprinkle the remaining cheese on top.
  7. Bake on the center rack of the preheated oven for 35 to 45 minutes, or until the edges of the egg bake are golden brown.
  8. Allow the cheesy sausage egg bake to cool for 10 minutes before slicing and serving.
  9. Serve with any of your favorite toppings like extra grated cheese, sour cream (or Greek yogurt), sliced avocado, and salsa.

Notes

  • *You can use up to 1 pound of ground breakfast sausage or pick your favorite pork or chicken sausage. I like using chicken sausage for high protein and lower fat. If you use an uncooked ground sausage, be sure to cook the sausage fully before using it in the casserole.
  • *You can use up to 1 pound of ground breakfast sausage or pick your favorite pork or chicken sausage. I like using chicken sausage for high protein and lower fat. If you use an uncooked ground sausage, be sure to cook the sausage fully before using it in the casserole.
  • **I use colby jack cheese, but any of your favorite melting cheeses will work. Cheddar cheese, mozzarella cheese, gruyere cheese, and pepper jack cheese are all great options.
  • **I use colby jack cheese, but any of your favorite melting cheeses will work. Cheddar cheese, mozzarella cheese, gruyere cheese, and pepper jack cheese are all great options.

Nutrition Information

Serving 1slice (of 12) Calories 315kcal (16%) Carbohydrates 6g (2%) Protein 19g (38%) Fat 24g (37%) Saturated Fat 11g (55%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 4g (20%) Cholesterol 254mg (85%) Sodium 618mg (26%) Fiber 1g (4%) Sugar 2g (4%)

Nutrition Facts

Serving: 12 Servings

Amount Per Serving

Calories 315

% Daily Value*

Serving 1slice (of 12)
Calories 315kcal 16%
Carbohydrates 6g 2%
Protein 19g 38%
Fat 24g 37%
Saturated Fat 11g 55%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Cholesterol 254mg 85%
Sodium 618mg 26%
Fiber 1g 4%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.