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Simple Spaghetti Meatballs (one pan)

| Make-ahead Meals, Pasta and Noodles, Red Meat, Members only

This Simple Spaghetti Meatball recipe is a one-pan wonder that delivers big on flavour with minimal effort. Juicy beef meatballs are simmered in a rich tomato sauce alongside tender spaghetti, making this a family-friendly dinner you’ll turn to again and again. The meatballs are super simple and you don’t even need to cook the spaghetti…

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Easy Tuna Vegetable Patties

| Make-ahead Meals, Fish & Seafood, Freezable Meals, Breakfast, Healthy Lunchbox, After School Snacks, Members only

Easy Tuna Vegetable Patties are a wholesome and versatile meal that’s perfect for busy families. They’re packed with grated vegetables, flaked tuna and simple pantry ingredients, making them a nutritious, budget-friendly option for lunch, dinner, or meal prep. These patties are crisp on the outside and bursting with flavour inside. Health benefits These patties are…

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High Protein Sausage Egg Bake (one pan)

| Budget Friendly, Make-ahead Meals, Freezable Meals, Breakfast

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).

This protein-rich sausage egg bake is a one-pan protein rich meal. Perfect for meal prep, it's hearty, nutritious & easily adaptable.
Print Recipe
5 from 1 vote

High Protein Sausage Egg Bake (one pan)

This protein-rich sausage egg bake is a one-pan protein rich meal. Perfect for meal prep, it’s hearty, nutritious & easily adaptable.
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Breakfast
Servings: 4
Author: Georgia Harding

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)
Metric – US Customary

Instructions

  • 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.

Notes

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…

Mango Muffins

| Healthy Lunchbox, After School Snacks, Baked Sweets, Members only

These mango muffins are bursting with chunks of tropical mango goodness, complemented by lime zest and cardamom for a hint of sweet spice. For a satisfying crunch these are topped with macadamias – omit if you need to send in a nut-free lunchbox! They’re easy to make, taste so good and are perfect for a…

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Chicken Shawarma

| Chicken, Members only

Transport your taste buds to the Middle East with this homemade Chicken Shawarma. Tender, marinated chicken thighs are perfectly grilled and paired with a delicious chickpea salad and a creamy yogurt sauce. It’s such a great family meal, mine goes crazy for this! Health benefits This recipe is rich in protein from chicken, feta, yoghurt…

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Mushroom Gratin

| Vegetarian, Members only

Mushrooms play a key role in many Danish dishes, bringing earthy flavour and nutritional benefits to the table. This really delicious Mushroom Gratin simplifies the traditional approach of wrapping a savoury filling in pastry, delivering a hearty dish with creamy mushrooms, fragrant thyme, and a crunchy, cheesy topping. Health benefits Swiss brown mushrooms are packed…

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Watermelon Lime Ice Blocks

| Ice-blocks, Members only

These watermelon lime ice blocks are the ultimate warm weather refreshment. Packed with natural sweetness from watermelon and a zesty twist of lime, they’re as simple to make as they are satisfying. Perfect for kids and adults alike, they’re a healthy alternative to store-bought ice treats. Health benefits Watermelon is hydrating and rich in antioxidants…

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Danish Meatloaf

| Make-ahead Meals, Pork recipes, Red Meat, Freezable Meals, Members only

Danish meatloaf is a protein rich, crowd-pleasing dish that combines the best of beef and pork mince, aromatic herbs, and warming spices, all wrapped in crispy bacon. It’s an easy and delicious way to elevate your family dinner table with minimal effort. There are many meatloaf recipes out there- this one is super flavoursome and…

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Simple Passionfruit Curd

| Dips, No-bake Sweets, Sauces and Dressings, Desserts, Members only

Passionfruit curd is a tropical delight, combining the vibrant flavours of passionfruit and lime with a creamy, buttery texture. It’s versatile enough to enjoy on toast, as a dessert topping, or even in tarts. Health benefits Passionfruit curd is a delicious way to enjoy the natural sweetness and vitamin C of passionfruit, combined with the…

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Savoury Quinoa Breakfast Bake

| 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian, Breakfast, After School Snacks, Savoury Snacks, Members only

This savoury quinoa breakfast bake is a protein-rich, satisfying way to start your day – though sometimes I have it for lunch or dinner too. Combining cooked quinoa, eggs, cottage cheese, and your favourite veggies, it’s a wholesome meal that’s easy to make and perfect for meal prep. With approximately 30g of protein per serve,…

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Classic Caesar Salad

| Members only, Salads

A classic Caesar salad is a timeless favorite with crisp lettuce, crunchy sourdough croutons, bacon, and a creamy dressing. Perfect as a meal or a side, it’s both satisfying and simple to make. Health benefits This classic caesar salad recipe provides a mix of healthy fats from olive oil, avocado, and eggs, plus protein from…

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Curried Pasta Salad

| Pasta and Noodles, Vegetarian, Members only, Salads

This curried pasta salad is a quick and delicious dish that’s perfect for picnics, BBQs, or a light meal. With a creamy curry dressing and loads of fresh veggies, it’s a certain crowd-pleaser. If you’re feeling creative, you can mix up the pasta type! Bow-ties, wagon wheels … dinosaurs! Have a bit of fun on…

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Homemade Raspberry Lemonade

| Drinks & Smoothies, Members only, Uncategorized

This homemade raspberry lemonade is a delicious, hydrating, and naturally sweetened drink that’s sure to quench your thirst. With tangy lemons, juicy raspberries, and a hint of coconut water, it’s a refreshing treat for any occasion. Health benefits This is a whole lot healthier than any store bought raspberry lemonade soda or syrup. Raspberries are…

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Garlic Rosemary Lamb Chops

| 30 Minute Meals, Red Meat, Members only

Garlic Rosemary Lamb Chops are a deliciously simple and tasty recipe that’s perfect for weeknight dinners or entertaining guests. With minimal prep and beautiful flavours, these chops are guaranteed to impress. The longer you marinade them the more tender and juicy the meat. These can be served alongside a fresh salad or steamed veggies, so…

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Nutella Granola (with sweet potato)

| Breakfast, After School Snacks, Members only

This Nutella Granola with sweet potato is a deliciously wholesome way to start your day. Packed with oats, buckwheat, and a hint of cinnamon, it’s naturally sweetened with your choice of rice malt syrup, honey, or maple syrup. Whether you enjoy it with milk, yogurt, or fresh fruit, this muesli makes a nourishing breakfast that’s…

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Rocket Pear Parmesan Salad

| Members only, Salads

This Rocket, Pear, and Parmesan Salad is a simple yet elegant Italian classic salad that’s perfect as a light starter or side dish. The combination of peppery rocket, sweet pear, and nutty parmesan creates a beautifully balanced and delicious salad. It’s also a great base salad that you can build other flavours into. Health benefits…

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Mediterranean Salad

| Members only, Salads

This Mediterranean salad is a delicious salad that’s packed with fresh vegetables, crunchy croutons, chickpeas and a tangy Italian dressing. It’s a versatile, crowd-pleasing salad that’s perfect as a main meal or a side dish, and it pairs beautifully with your favourite protein. Health benefits Loaded with colourful veggies and fibre-rich chickpeas, this salad is…

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Asian Tuna

| 30 Minute Meals, Fish & Seafood, Dips, Members only

This Asian tuna recipe is packed with delicious, zesty flavors, making it a versatile addition to your meals. Whether you’re tossing it through noodles, using it as a salad topping, or serving it on crackers, this easy recipe will quickly become a favourite. Health benefits This dish is full of fresh herbs like mint and…

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Greek Chicken Rice (one pan)

| Make-ahead Meals, Chicken, Members only

This one-pan Greek Chicken Rice recipe is a delicious, wholesome meal that’s perfect for a busy weeknight. With a fragrant rub, tender chicken thighs, and vegetables like spinach and cherry tomatoes, it’s a complete dish with minimal cleanup. You can enjoy it straight from the pan or serve it with a side salad. Its such…

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Lemon White Chocolate Truffles

| No-bake Sweets, Members only

These healthy lemon white chocolate truffles are a little burst of zesty, creamy sweetness. Perfect as a homemade treat or edible gift, these truffles are easy to make and irresistibly delicious, with the refreshing tang of lemon paired with smooth white chocolate. They are a great option for upcoming Valentines day too! Health benefits While…

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Jamu (Turmeric Ginger drink)

| Drinks & Smoothies, Members only

Jamu is a traditional Indonesian turmeric and ginger drink packed with natural goodness. This golden elixir is not only refreshing but also incredibly nourishing, making it a fantastic choice for both hot and cold beverages. Its roots are in Indonesian culture for centuries and is used to maintain good health and to treat many ailments….

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Crispy Thai Rice Salad

| Members only, Salads

This crispy Thai rice salad is a delicious and versatile way to make the most of leftover rice. Paired with a zesty lime dressing and packed with fresh herbs, it’s the perfect side dish or light meal. You can easily customise it with your favourite proteins or veggies, making it a go-to recipe for a…

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French Onion Chicken

| Budget Friendly, Make-ahead Meals, Chicken, Freezable Meals, Members only

French Onion Chicken is a hearty, comforting dish that’s cooked entirely in one pan, making cleanup a breeze! Juicy chicken thighs are nestled in a rich, caramelised onion sauce and topped with bubbly, golden parmesan cheese. It’s an easy yet impressive meal that works just as well for weeknight dinners as it does for entertaining….

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Homemade Lemon Lime Bitters

| Drinks & Smoothies, Members only

Say goodbye to sugary or artificially sweetened store-bought lemon lime bitters! This homemade lemon lime bitters is quick, naturally sweetened, and free from unwanted additives—a healthier alternative that’s perfect for any occasion. Apparently lemon lime bitters was a non-alcoholic cocktail (mocktail) created in Australia sometime around 1880 and it has become so popular, that it’s been dubbed…

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