This Sausage Egg Bake recipe is loaded with protein and vegetables for a nutritious high protein breakfast. Featuring sausage, bell peppers, onions, olives, tomatoes, and cheese, it is a flavor fest! If you’re looking for family breakfast ideas, breakfast casseroles like this are gold!
I love using breakfast as an easy way to clean out the refrigerator in a way that is both delicious and nutritious. Simple breakfast casserole recipes like this sausage egg bake are a great way of packing lots of flavor and nutrients in every bite!
Reminiscent of the flavors of combination pizza, sausage, olives, onion, bell peppers, tomatoes and cheese bring all sorts of flavors to life in this delicious egg bake recipe.
You can easily use this egg casserole recipe as inspiration for any hearty breakfast casserole, as it serves as a base recipe for all sorts of variety of flavors.
Just think: you can use leftover chicken, leftover turkey from Thanksgiving, leftover ham, any fresh vegetables, all sorts of cheeses, and even toss in some fresh herbs.
For those times you’re looking for easy breakfast ideas for kids, holiday breakfast recipes, or holiday breakfast ideas, this simple yet nutritious low-carb breakfast recipe is the perfect way to start the day.
If you’re looking for low-calorie breakfast ideas, you can either swap some of the whole eggs for egg whites or decrease the amount of cheese, or both. This results in a higher portion of protein and lower fat per serving.
This is a no bread breakfast casserole, no hash browns, and we also don’t need to make a crust like quiche, making this an easy low-carb option.
Let’s chat about the simple ingredients for an egg casserole. All grocery stores carry all of the ingredients for this easy breakfast bake.
Ingredients for Sausage Egg Bake:
Pre-Cooked Sausage Links: Pick up 12 ounces of pre-cooked sausage links that you know you enjoy. I like using Italian sausage in a sausage egg bake recipe, but any type of breakfast sausage works too.
For higher protein and lower calories, use chicken sausage or turkey sausage instead of pork sausage.
Vegetables: Green bell pepper, red onion, fresh garlic cloves, black olives, cherry tomatoes, and baby spinach. These fresh vegetables add vitamins and minerals to this healthy breakfast recipe, but they also add so much flavor!
Eggs: We need a dozen eggs to get the proportion of eggs to solids right. You can actually use up to 18 eggs in this recipe if you’d like. Just be sure your casserole dish has a deep lip to accommodate for the growth.
Grated Cheese: Pick your favorite melting cheese to make the best breakfast casserole recipe!
I use Colby jack the majority of the time, but cheddar cheese, pepperjack cheese, feta cheese, goat cheese, or any shredded cheese works. You can decrease the amount of cheese for a healthy breakfast casserole.
I find the sausage breakfast casserole has enough salt content from the sausage and the grated cheese, but if you make any changes to these two ingredients, you may need to add some salt. Black pepper is a great addition too.
Recipe Adaptations:
- Swap out any of the vegetables with some of your favorites. Broccoli, kale, green onions, sweet potatoes and zucchini are all great options. If you aren’t a fan of bell peppers, omit the bell pepper.
- Use 4 cups of chopped leftover chicken or turkey instead of breakfast sausage. You can also add bacon if you’d like!
- Substitute a small carton of egg whites for half of the eggs and halve the grated cheese for fewer calories.
- Use any kind of cheese you enjoy. I like using colby jack, but cheddar cheese, mozzarella cheese, or any type of melting cheese works great.
- If you prefer sun-dried tomatoes over regular tomatoes, feel free to use up to 1 cup of sun-dried tomatoes.
- Toss in any other goodies you like, such as artichoke hearts, fresh herbs, or kalamata olives.
- If you like herby flavor, add 2 teaspoons of Italian seasoning to this easy recipe.
Now that we’ve covered the basic ingredients for easy breakfast casserole recipe, let’s make it!
How to Make Sausage Egg Bake:
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.
Preheat the oven to 350 degrees F. Lightly spray a large casserole dish with cooking spray. I use a 13” x 9” casserole dish.
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.
Crack eggs into a large bowl and whisk well until the eggs are well-beaten. Stir in half of the grated cheese.
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.
Sprinkle the remaining cheese on top.
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.
Allow the cheesy sausage egg bake to cool for 10 minutes before slicing and serving.
Serve with any of your favorite toppings like extra grated cheese, sour cream (or Greek yogurt), sliced avocado, The Easy Guacamole Recipe That Wins Every Time, salsa, etc.
My Sweet Potato Hash with Spinach and Bacon is a great side kick to this egg breakfast casserole.
How Long to Bake Eggs:
In general, breakfast casseroles and egg bakes like this recipe take about 30 to 40 minutes at 350 degrees Fahrenheit. There can be some variation here depending on the amount and temperature of the ingredients.
If you’re wondering how can you tell when a breakfast casserole is fully cooked, I have a couple methods for you.
Breakfast casseroles are considered fully cooked once they reach an internal temperature of 190 degrees F.
If you have a digital thermometer and want to check the temperature to verify for doneness, simply insert the meat thermometer into the center of the casserole and wait until the numbers stop moving.
This is the scientific method, but anecdotally you can tell when an egg bake is cooked through when the center is very puffy, feels somewhat firm when gently poked, and the sides have a little golden brown color to them.
How to Store Breakfast Casseroles:
Wrap the casserole dish in plastic wrap and store in the refrigerator for up to 1 week. You can also transfer individual servings to an airtight container for storage.
Can This Be Made Ahead of Time?
Looking for make-ahead breakfast recipes? Feel free to prepare this recipe ahead of time the night before. Simply cover the casserole dish in plastic wrap and and store it in the refrigerator until you’re ready to bake the egg casserole the next morning.
I find an overnight breakfast casserole to be especially useful for Thanksgiving or Christmas morning.
Because the egg mixture has been chilling in the refrigerator, bring it closer to room temperature by placing the casserole dish on the counter for 15 to 20 minutes prior to baking.
You want to be sure the casserole dish isn’t too cold before placing it in the hot oven, because some casserole dishes crack when changing temperatures rapidly.
Can You Freeze An Egg Bake?:
Egg casseroles, breakfast casseroles, and egg bakes (which are synonymous) all freeze very well. For the best results, prepare the whole recipe and allow it to cool to room temperature.
Slice the casserole into individual portions, then place them in an airtight container or a zip lock bag. Freeze for up to three months.
To reheat, snag one of the individual slices out of the freezer and microwave it on a plate for 30 second intervals until it is completely heated through.
In addition to making egg casseroles for breakfast, we often use them as meal prep in my household for lunches or dinners. Just because there’s eggs involved doesn’t mean we can’t enjoy them as another high-protein meal!
I like enjoying a slice with a side salad or sauteed vegetables or roasted vegetables for some more fiber.
The next time you’re entertaining guests or are looking for ideas for your holiday breakfasts, whip up this simple yet delicious sausage egg casserole!
I have also found egg bake recipes often taste better the next day and the 2-3 days following preparation. For this reason, don’t be afraid to prepare it ahead of time!
And that’s it! If you’re looking for high-protein breakfast ideas, easy keto breakfast recipes, or a refrigerator cleanout recipe, this amazing sausage and spinach egg bake is the perfect recipe.
Looking for more holiday breakfast ideas? Here are some reader favorites.
More Breakfast Recipes:
- Mediterranean Breakfast Casserole
- Sweet Potato, Sausage and Kale Breakfast Casserole
- Spinach Frittata with Zucchini Sun-Dried Tomatoes and Goat Cheese
- Chicken and Spinach Egg Cups
- Peanut Butter Banana Baked Oatmeal
A classic breakfast casserole that will undoubtedly be a family favorite! Enjoy this high protein low-carb breakfast!
Equipment
Ingredients
- 1 Tbsp avocado oil
- 1 small red onion, chopped
- 3 large cloves garlic, minced
- 1 (12-oz.) package pre-cooked sausage of choice, sliced*
- 5 ounces baby spinach, optional
- 1 green bell pepper, chopped
- 1 (4-oz) can sliced black olives, drained
- 1 cup cherry tomatoes , or 1 large vine ripened tomato, chopped
- 16 ounces grated cheese of choice, **
- 12 large eggs, well-beaten
Instructions
- 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.
- Preheat the oven to 350 degrees F. Lightly spray a large casserole dish with cooking spray. I use a 13” x 9” casserole dish.
- 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.
- Crack eggs into a large bowl and whisk well until the eggs are well-beaten. Stir in half of the grated cheese.
- 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.
- Sprinkle the remaining cheese on top.
- 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.
- Allow the cheesy sausage egg bake to cool for 10 minutes before slicing and serving.
- Serve with any of your favorite toppings like extra grated cheese, sour cream (or Greek yogurt), sliced avocado, and salsa.
Notes
Nutrition
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