Keto Sausage & Veggie Egg Bake – A Simple, Satisfying Make-Ahead Breakfast

This hearty egg bake is one of those recipes that just makes mornings easier. It’s loaded with savory sausage, colorful veggies, and melty cheese, all baked into a golden, sliceable casserole. You can prep it on a Sunday and enjoy quick breakfasts all week.

It’s low-carb, full of flavor, and easy to customize with whatever you have in the fridge. Whether you’re feeding a crowd or meal-prepping for one, this dish delivers.

What Makes This Recipe So Good

• Balanced and filling: Protein-rich eggs and sausage keep you satisfied, while non-starchy vegetables add fiber without the carbs.
• One-pan convenience: Everything bakes in a single dish, so cleanup is minimal.
• Great for meal prep: Slices reheat beautifully and taste just as good on day three as they do fresh out of the oven.
• Flexible by design: Mix and match veggies, use your favorite sausage, and swap cheeses based on what you like.
• Family-friendly flavors: Simple seasonings and familiar ingredients make it a hit with picky eaters too.

Ingredients

• 1 pound (450 g) keto-friendly breakfast sausage (pork or chicken), casings removed if using links
• 10 large eggs
• 1/2 cup heavy cream (or unsweetened almond milk for a lighter option)
• 1 cup shredded cheddar (or a blend with mozzarella or Monterey Jack)
• 1 cup bell pepper, diced (any color)
• 1 cup zucchini, diced
• 1 cup fresh spinach, roughly chopped
• 1/2 cup red onion, finely diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil or avocado oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground black pepper
• 1 teaspoon kosher salt (plus more to taste)
• 1/4 teaspoon red pepper flakes (optional)
• Fresh parsley or chives, chopped, for garnish
• Cooking spray or extra oil for the baking dish

Step-by-Step Instructions

1. Preheat and prep: Heat the oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray or a thin layer of oil.
2. Brown the sausage: Warm a large skillet over medium heat.

   Add the sausage and cook, breaking it into crumbles, until browned and cooked through, about 6–8 minutes. Drain excess fat if needed and set aside.

3. Sauté the veggies: In the same skillet, add olive oil if the pan is dry. Add onion and bell pepper, cooking 3–4 minutes until softened.

   Stir in zucchini and cook another 2–3 minutes. Add garlic and spinach, and cook until the spinach wilts. Season with a pinch of salt and pepper.

4. Whisk the eggs: In a large bowl, whisk eggs, heavy cream, salt, pepper, smoked paprika, and red pepper flakes (if using) until smooth and slightly frothy.
5. Assemble: Spread the cooked sausage evenly in the baking dish.

   Top with the sautéed vegetables. Sprinkle half the cheese over the mixture.

6. Pour and top: Pour the egg mixture evenly over everything. Sprinkle the remaining cheese on top.
7. Bake: Place the dish on the middle rack and bake 25–35 minutes, or until the center is set and the edges are lightly golden.

   A knife inserted in the center should come out mostly clean.

8. Rest and garnish: Let the egg bake rest for 5–10 minutes to set. Garnish with chopped parsley or chives, slice into squares, and serve warm.

Keeping It Fresh

• Refrigerate: Store cooled slices in an airtight container for up to 4 days. Keep layers separated with parchment to prevent sticking.
• Reheat: Microwave individual slices for 45–60 seconds, or warm in a 300°F (150°C) oven for 10–12 minutes to keep the texture tender.
• Freeze: Wrap each slice tightly, then place in a freezer-safe bag.

  Freeze up to 2 months. Thaw overnight in the fridge before reheating.

• Meal prep tip: Portion into single-serve containers with a small side salad or avocado for a grab-and-go breakfast or lunch.

Benefits of This Recipe

• Low-carb and keto-friendly: Eggs, sausage, and low-carb veggies keep net carbs in check while offering satisfying fat and protein.
• High in protein: Great for steady energy and reducing mid-morning cravings.
• Vegetable-forward: Bell pepper, zucchini, and spinach add vitamins, minerals, and color without weighing the dish down.
• Make-ahead magic: Prepping once gives you 6–8 portions you can enjoy for days.
• Customizable flavors: You control the spice level, cheese, and veggie mix to match your preferences.

What Not to Do

• Don’t add watery vegetables raw: Mushrooms, zucchini, or tomatoes should be sautéed to release moisture first, or your bake may turn soggy.
• Don’t skip seasoning: Eggs need salt. Taste your sausage and veggie mixture and adjust before baking.
• Don’t overbake: Overcooking leads to rubbery eggs.

  Pull it when the center is just set.

• Don’t use sweetened dairy alternatives: If substituting milk, choose unsweetened almond or coconut milk to keep it keto.
• Don’t crowd the pan with raw spinach: Always wilt it first so the bake sets properly.

Recipe Variations

• Spicy Southwest: Use chorizo instead of breakfast sausage, add diced jalapeño, and swap cheddar for pepper jack. Finish with a drizzle of hot sauce and cilantro.
• Greek-Inspired: Use chicken sausage, add chopped tomatoes (sautéed to reduce moisture), spinach, olives, and red onion. Top with crumbled feta instead of cheddar.
• Broccoli Cheddar: Swap zucchini and peppers for small broccoli florets.

  Lightly steam or sauté first, then stir in extra sharp cheddar.

• Dairy-Light: Replace heavy cream with unsweetened almond milk and use a smaller amount of a bold cheese like aged parmesan for flavor without heaviness.
• Mushroom and Herb: Sauté sliced mushrooms until browned, then add thyme and rosemary. Use Gruyère or Swiss for a cozy, savory twist.
• Mini Muffin Version: Divide the mixture into a greased muffin tin and bake 15–20 minutes. Great for portion control and quick snacks.

FAQ

Can I make this egg bake without dairy?

Yes.

Replace the heavy cream with unsweetened almond milk or coconut milk, and either skip the cheese or use a dairy-free shredded cheese that melts well. The texture will still be tender if you don’t overbake.

Which sausage is best for keto?

Look for sausage with no added sugar or fillers. Pork breakfast sausage, Italian sausage, or chicken sausage all work.

Check labels for carbs per serving and avoid maple-flavored or honey varieties.

How can I tell when the egg bake is done?

The edges should be golden and set, and the center should no longer look wet or jiggly. Insert a knife into the center; if it comes out mostly clean with just a little moisture, it’s ready. It will firm up as it rests.

Can I add more vegetables?

Absolutely.

Keep it to low-carb options like broccoli, cauliflower, mushrooms, and extra spinach. Just cook them first to remove moisture, then season and fold them in.

What’s the best way to keep it from sticking?

Grease the baking dish well with oil or cooking spray. For extra insurance, line the bottom with parchment, leaving a little overhang so you can lift slices out cleanly.

How do I keep the eggs fluffy?

Whisk the eggs with the cream until slightly frothy to incorporate air.

Bake at 375°F and avoid overcooking. A short rest after baking helps the texture stay soft and custardy.

Can I make it vegetarian?

Yes. Skip the sausage and add additional sautéed vegetables like mushrooms and broccoli.

For extra protein, consider adding crumbled tofu or a plant-based sausage that’s low in carbs.

Is this good for freezing?

It freezes well. Cool completely, slice, wrap tightly, and store in a freezer bag. Thaw overnight in the fridge for the best texture, then reheat gently.

In Conclusion

This Keto Sausage & Veggie Egg Bake is simple to make, easy to adapt, and reliable for busy mornings.

It pairs hearty protein with bright, low-carb vegetables for a breakfast that actually keeps you full. Make it once, enjoy it all week, and change up the add-ins to keep things interesting. With a little planning, you’ll have a tasty, wholesome meal ready whenever you need it.