Cheesy • Hearty • Low-Carb • Meal-Prep Friendly
📝 Quick Description
This High-Protein Sausage & Egg Breakfast Bake is the ultimate comfort meal made macro-friendly. It’s packed with savory sausage, fluffy eggs, melted cheese, and baked to golden perfection. The texture is soft and creamy inside with lightly crispy edges — perfect for breakfast, brunch, or even dinner.
It’s low in carbs, high in protein, and incredibly filling. Great for meal prep and perfect for busy mornings.
⏱ Servings & Timing
- Serves: 6
- Prep Time: 15 minutes
- Cook Time: 30–35 minutes
- Total Time: About 45–50 minutes
🛒 Ingredients
Protein Base
- 1 lb lean ground sausage (turkey or beef)
- 8 large eggs
- ½ cup egg whites (optional for extra protein boost)
Creamy Texture Boost
- ½ cup cottage cheese (blend for smoother texture if preferred)
- ½ cup Greek yogurt (plain, full-fat or low-fat)
Cheese Layer
- 1 cup shredded cheddar cheese
- ½ cup shredded mozzarella
Flavor Add-Ins
- 2 green onions, sliced
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and black pepper to taste
- Optional: pinch red pepper flakes
👩🍳 Step-by-Step Instructions
1️⃣ Preheat Oven
Preheat to 375°F (190°C).
Lightly grease a medium casserole dish (9-inch round or 8×8 square).
2️⃣ Cook the Sausage
In a skillet over medium heat:
- Cook sausage until browned
- Break into small crumbles
- Drain excess grease if needed
Set aside to cool slightly.
3️⃣ Prepare the Egg Mixture
In a large bowl:
- Whisk eggs and egg whites
- Stir in cottage cheese and Greek yogurt
- Add garlic powder, onion powder, salt, and pepper
Mix until smooth and creamy.
4️⃣ Combine Everything
Fold in:
- Cooked sausage
- Half the shredded cheese
- Half the green onions
Pour mixture into prepared baking dish.
Top with remaining cheese.
5️⃣ Bake
Bake uncovered for 30–35 minutes until:
- Center is set
- Top is golden brown
- Edges slightly pull away from sides
Optional: Broil for 2–3 minutes for extra golden top.
6️⃣ Rest Before Serving
Let rest for 5–10 minutes before slicing.
This helps it firm up and hold shape.
Garnish with remaining green onions.
💪 Nutrition (Per Serving – Approximate)
- Calories: ~330
- Protein: 30–35g
- Fat: 22g
- Net Carbs: 3–4g
- Low-Carb
- Gluten-Free
- High-Protein
Values vary depending on sausage and cheese used.
🔥 Why This Recipe Works
- Eggs provide structure and protein
- Cottage cheese keeps it moist and boosts protein
- Greek yogurt adds creaminess without heavy cream
- Sausage adds flavor and satiety
It keeps you full for hours.
🔄 Variations
Even Higher Protein Version
- Replace half the sausage with lean ground turkey
- Add extra ½ cup egg whites
Veggie Version
Add:
- Spinach
- Mushrooms
- Bell peppers
Spicy Version
Add:
- Jalapeños
- Pepper jack cheese
🥗 Serving Ideas
- Serve with avocado slices
- Pair with a side salad
- Wrap in keto naan
- Meal prep into individual containers
🧊 Storage
- Fridge: Up to 4 days
- Freezer: Up to 2 months
- Reheat in oven or air fryer for best texture
