High Protein Egg and Sausage Bake

Finding a low carb breakfast option that actually keeps you full until lunch can feel impossible. Between trying to stick to your health goals and dealing with those mid-morning hunger pangs, it’s easy to give up and reach for whatever’s convenient—even if it means derailing your whole day.

That’s where this low carb egg and sausage bake comes in handy. It’s packed with protein and flavor, feeds a crowd (or gives you leftovers for days), and comes together with minimal effort. Plus, you can prep it the night before and just pop it in the oven when you’re ready.

What Kind of Sausage Should I Use?

For this egg and sausage bake, you’ll want to use breakfast sausage, which comes in a few different varieties. You can go with regular pork breakfast sausage, turkey sausage if you’re looking for a leaner option, or even chicken sausage – all will work great in this recipe. Most grocery stores sell breakfast sausage in bulk form (kind of like ground meat) or in links, and either one works fine, though the bulk version is easier since you won’t need to remove casings. If you like a bit of kick, grab the spicy or hot breakfast sausage, but mild or sage varieties are perfect if you prefer a more traditional breakfast flavor. Just make sure to break it up well while cooking so it distributes evenly throughout the bake.

Options for Substitutions

This breakfast bake is easy to customize based on what you have in your kitchen or your dietary needs:

• Breakfast sausage: You can swap regular breakfast sausage with turkey sausage, chicken sausage, or even ground beef seasoned with sage and fennel. For a vegetarian option, try plant-based sausage crumbles.
• Broccoli: Feel free to use other vegetables like bell peppers, spinach, mushrooms, or zucchini. Just make sure to chop them into bite-sized pieces and sauté any watery vegetables first to avoid a soggy bake.
• Heavy cream: As noted, almond milk or coconut milk work great for dairy-free versions. You can also use half-and-half or whole milk, though the texture will be slightly less rich.
• Cheddar cheese: Any melting cheese works here – try Monterey Jack, pepper jack for some heat, Swiss, or a Mexican blend. For dairy-free, nutritional yeast adds a cheesy flavor, or just skip it entirely.
• Fresh parsley: Dried parsley (use 2 teaspoons), fresh chives, or green onions make good substitutes. In a pinch, you can leave it out without affecting the overall dish.

Watch Out for These Mistakes While Baking

The biggest mistake with this egg bake is not fully cooking the sausage before adding it to the casserole, which can leave you with greasy, undercooked meat – make sure to brown it completely and drain any excess fat to avoid a watery dish.

Another common error is adding the broccoli raw, which releases too much moisture during baking and can make your casserole runny, so lightly sauté it with the garlic first to remove excess water and boost the flavor.

Overbaking is also a problem since eggs can turn rubbery when cooked too long – pull the casserole out when the center is just set but still slightly jiggly, as it will continue cooking from residual heat.

Finally, resist cutting into it right away and let it rest for 10 minutes after baking, which allows the eggs to firm up and makes slicing much cleaner.

What to Serve With Egg and Sausage Bake?

This egg and sausage bake is pretty filling on its own, but I love serving it with a simple side salad dressed with olive oil and lemon juice to balance out the richness. If you’re feeding a crowd for brunch, some fresh fruit like berries or sliced melon makes a nice addition to the plate. For a heartier meal, you could add some roasted potatoes or hash browns on the side, though that takes it out of the low-carb zone. A dollop of sour cream or hot sauce on top of each serving also adds a nice finishing touch if you want extra flavor.

Storage Instructions

Store: This egg and sausage bake is perfect for meal prep! Once it’s cooled down, cover the dish tightly with foil or plastic wrap and keep it in the fridge for up to 4 days. You can also cut it into individual portions and store them in separate containers for easy grab-and-go breakfasts throughout the week.

Freeze: I love freezing individual portions of this bake for busy mornings. Cut it into squares, wrap each piece in plastic wrap, then place them all in a freezer bag. They’ll keep for up to 3 months and make breakfast so much easier on hectic days.

Reheat: To warm up your leftovers, microwave individual portions for about 1-2 minutes, or reheat the whole dish covered in a 350°F oven for 15-20 minutes until heated through. If reheating from frozen, add an extra minute or two in the microwave or thaw it in the fridge overnight first.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1950-2100
• Protein: 110-125 g
• Fat: 160-175 g
• Carbohydrates: 15-20 g

Ingredients

• 1/4 tsp sea salt
• 2 tbsp fresh parsley (finely chopped for garnish)
• 1/2 cup heavy cream (for rich, creamy texture)
• 2 cups cheddar cheese (shredded, I use Cabot)
• 6 garlic cloves (minced, about 2 tbsp)
• 1 lb breakfast sausage (bulk or casings removed)
• 3 cups broccoli (cut into small florets, about 1-inch pieces)
• 1 tsp olive oil (or avocado oil for high-heat cooking)
• 12 large eggs (room temperature for better mixing)
• 1/4 tsp black pepper (freshly ground preferred)

Step 1: Prepare the Mise en Place and Preheat the Oven

• 6 garlic cloves
• 3 cups broccoli
• 2 cups cheddar cheese
• 2 tbsp fresh parsley

Start by preheating your oven to 375°F so it reaches the right temperature by the time you’re ready to bake.

While it heats, prepare all your ingredients: mince the garlic cloves, cut the broccoli into small 1-inch florets, shred the cheddar cheese, and finely chop the fresh parsley.

Having everything ready before you start cooking will keep the workflow smooth and prevent the egg mixture from sitting too long before baking.

Step 2: Cook the Sausage and Aromatics

• 1 tsp olive oil
• 1 lb breakfast sausage
• 6 garlic cloves

Heat the olive oil in a large skillet over medium-high heat.

Add the bulk sausage, breaking it into small crumbles as it cooks, and cook for about 8 minutes until it’s mostly browned and cooked through.

Add the minced garlic in the final minute of cooking, stirring constantly to prevent burning—this brief cook time will keep the garlic flavorful without becoming bitter.

Transfer the cooked sausage and garlic to a plate and set aside.

Step 3: Blanch and Cool the Broccoli

• 3 cups broccoli

While the sausage cooks, bring a pot of salted water to a boil and blanch the broccoli florets for 5-7 minutes until they’re tender-crisp but still hold their shape.

Immediately transfer them to an ice bath to stop the cooking process, then drain thoroughly and pat dry with paper towels.

I like to dry the broccoli really well because any excess moisture can make the final bake watery—this simple step makes a big difference in texture.

Step 4: Whisk the Egg Custard Base

• 12 large eggs
• 1/2 cup heavy cream
• 1 cup cheddar cheese
• 2 tbsp fresh parsley
• 1/4 tsp sea salt
• 1/4 tsp black pepper

In a large bowl, crack the room-temperature eggs and whisk them together until well combined and slightly frothy.

Pour in the heavy cream and whisk to blend smoothly.

Add half of the shredded cheddar (about 1 cup), the finely chopped parsley, sea salt, and freshly ground black pepper.

Whisk everything together until the mixture is uniform and the cheese is distributed throughout—this creates a rich, creamy custard that will set into a savory cake as it bakes.

Step 5: Assemble and Bake the Casserole

• cooked sausage and garlic from Step 2
• blanched broccoli from Step 3
• egg custard mixture from Step 4
• 1 cup cheddar cheese

Grease a 9×13-inch casserole dish with oil or butter.

Layer the cooked sausage from Step 2 evenly across the bottom, then scatter the blanched broccoli from Step 3 over the sausage.

Pour the egg custard mixture from Step 4 over everything, making sure it distributes evenly and reaches into all the corners.

Sprinkle the remaining 1 cup of cheddar cheese over the top as the final layer.

Place in the preheated 375°F oven and bake for 28-32 minutes until the eggs are set but still slightly jiggly in the very center—the residual heat will continue cooking it slightly as it cools.

Step 6: Rest and Serve

Remove the bake from the oven and let it rest for 5 minutes before serving.

This allows the eggs to fully set and makes it easier to cut into clean portions.

I find that letting it rest briefly also helps the flavors settle and the texture becomes more cohesive.

Slice into squares and serve warm—it’s delicious fresh from the oven or even at room temperature later.

High Protein Egg and Sausage Bake

Delicious High Protein Egg and Sausage Bake recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 47 minutes mins

Servings 8 servings

Calories 2025 kcal

Ingredients

  

• 1/4 tsp sea salt
• 2 tbsp fresh parsley (finely chopped for garnish)
• 1/2 cup heavy cream (for rich, creamy texture)
• 2 cups cheddar cheese (shredded, I use Cabot)
• 6 garlic cloves (minced, about 2 tbsp)
• 1 lb breakfast sausage (bulk or casings removed)
• 3 cups broccoli (cut into small florets, about 1-inch pieces)
• 1 tsp olive oil (or avocado oil for high-heat cooking)
• 12 large eggs (room temperature for better mixing)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

 

• Start by preheating your oven to 375°F so it reaches the right temperature by the time you're ready to bake. While it heats, prepare all your ingredients: mince the garlic cloves, cut the broccoli into small 1-inch florets, shred the cheddar cheese, and finely chop the fresh parsley. Having everything ready before you start cooking will keep the workflow smooth and prevent the egg mixture from sitting too long before baking.
• Heat the olive oil in a large skillet over medium-high heat. Add the bulk sausage, breaking it into small crumbles as it cooks, and cook for about 8 minutes until it's mostly browned and cooked through. Add the minced garlic in the final minute of cooking, stirring constantly to prevent burning—this brief cook time will keep the garlic flavorful without becoming bitter. Transfer the cooked sausage and garlic to a plate and set aside.
• While the sausage cooks, bring a pot of salted water to a boil and blanch the broccoli florets for 5-7 minutes until they're tender-crisp but still hold their shape. Immediately transfer them to an ice bath to stop the cooking process, then drain thoroughly and pat dry with paper towels. I like to dry the broccoli really well because any excess moisture can make the final bake watery—this simple step makes a big difference in texture.
• In a large bowl, crack the room-temperature eggs and whisk them together until well combined and slightly frothy. Pour in the heavy cream and whisk to blend smoothly. Add half of the shredded cheddar (about 1 cup), the finely chopped parsley, sea salt, and freshly ground black pepper. Whisk everything together until the mixture is uniform and the cheese is distributed throughout—this creates a rich, creamy custard that will set into a savory cake as it bakes.
• Grease a 9x13-inch casserole dish with oil or butter. Layer the cooked sausage from Step 2 evenly across the bottom, then scatter the blanched broccoli from Step 3 over the sausage. Pour the egg custard mixture from Step 4 over everything, making sure it distributes evenly and reaches into all the corners. Sprinkle the remaining 1 cup of cheddar cheese over the top as the final layer. Place in the preheated 375°F oven and bake for 28-32 minutes until the eggs are set but still slightly jiggly in the very center—the residual heat will continue cooking it slightly as it cools.
• Remove the bake from the oven and let it rest for 5 minutes before serving. This allows the eggs to fully set and makes it easier to cut into clean portions. I find that letting it rest briefly also helps the flavors settle and the texture becomes more cohesive. Slice into squares and serve warm—it's delicious fresh from the oven or even at room temperature later.