This high protein sausage egg bake is the ultimate one-pan dish for a hearty breakfast casserole, brunch, or even dinner. With a mix of juicy sausages, eggs, nourishing veggies, and melty cheese, it’s as easy to make as it is delicious.
Health benefits
Packed with a variety of high-quality proteins from eggs, cottage cheese, and sausages, this bake supports muscle repair and keeps you feeling full for longer. Adding onion, spinach and capsicum boosts its fibre, vitamin and antioxidant content, making it a nutritious choice for the whole family.
If possible, choose an additive-free, organic cottage cheese. I love the Barambah brand – it’s made simply with just milk and rennet culture.
Ingredients
This simple recipe combines sausages, eggs, cottage cheese, smoked paprika, and a mix of fresh veggies like spinach and capsicum (red bell pepper), all topped with melted cheese for a rich and satisfying bake.
Macros
Approximately (per serve) 41 grams of protein, 7.5 grams of carbohydrate, 1.3 grams of fibre (4g if you serve with a handful of salad leaves and 3 cherry tomatoes). It’s such a great make-ahead high-protein breakfast, lunch or dinner.
How to make this high protein Sausage Egg Bake
Start by browning the sausages and cooking the onion in a pan. Blend the eggs, cottage cheese, and smoked paprika, then pour over the sausages and veggies in the pan. Top with cheese and bake until puffed and golden—quick and easy!
Serving suggestions and how to store
Serve this sausage egg casserole warm with a fresh side salad for a complete meal. Store leftovers in an airtight container in the fridge for up to three days or freezer for longer storage. Reheat in a low oven until warmed through.
Vary this to suit your dietary needs
Choose your favourite sausages—pork, chicken, beef or turkey sausage—or opt for vegetarian sausages for a meat-free version. Swap the spinach for kale or add your favourite herbs for extra flavour. For a dairy-free option, use a cashew cream cheese and cheese substitute. If you can’t source cottage cheese, you can sub with feta cheese (this will make it slightly lower in protein).
Ingredients
- 4 sausages – of choice
- 1 red onion/s – finely diced
- 10 egg/s
- 250 g cottage cheese
- ½ tsp smoked paprika
- Sea salt and freshly ground black pepper – to taste
- 100 g spinach leaves – roughly chopped
- 2 red capsicum/s – diced
- 100 g cheddar cheese – approx. grated
Serve
- Salad (to serve)
Method
- Preheat your oven to 180℃/350℉ (fan-forced).
- Heat a large pan or skillet (approx. 30 cm) over a moderate heat. Cook the sausages until just browned (they don’t need to be cooked through).
- Set aside on a plate and cut into pieces.
- Add the onions to the pan and cook until just soft.
- While the onion is cooking blend or whisk together the eggs, cottage cheese, smoked paprika and season to taste.
- Add the spinach and capsicum to the pan plus the sausage. Pour over the egg mixture.
- Top with the grated cheese and bake in the preheated oven for 25 minutes or until puffed up and firm in the middle.
Serve
- With a side salad.
Make-ahead
- Re-heat in a low oven, covered until just hot.
Store
- Store in an airtight container in the fridge.
- Can also be frozen.
Variations
Choice your sausage
This is great with pork sausage, beef sausage or chicken sausages. Feel free to experiment with any flavour.Gluten-free
Make sure the sausage is gluten-free (or suits your dietary requirements).Onion-free
Simply omit.What did you think of this ultimate one-pan dish?! Let me know in the comments below…
Family Ad
Kathryn Gilbert says
I made this for my hubby and I for lunches this week.
Super simple, very tasty and really filling.
It is the kind of recipe which you could adapt to add any left over protein you have. Thanks Georgia, you did it again 😊
Well Nourished Team says
Thanks Kathryn, that is so true any protein would work!