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Iced Coconut Coffee

| Drinks & Smoothies, Members only

Iced Coconut Coffee is a refreshing twist on your usual espresso, combining the rich depth of espresso with the lightness and natural sweetness of coconut water. It’s perfect for those who love coffee but want a dairy-free or lighter option for their caffeine fix. I’ve always had a bit of a love-hate relationship with coffee….

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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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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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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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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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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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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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Steak with Chimichurri

| Budget Friendly, 30 Minute Meals, Red Meat, Members only

This Steak with Chimichurri is inspired by a dish I loved at an Argentinian restaurant in Bordeux. Skirt steak is a really economical way to eat steak. Skirt steak is also called flank steak or even butcher’s cut, as it’s said that butchers keep this cut to themselves. I find it a lot more economical…

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Beef Barbacoa

| Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

Beef Barbacoa is an easy to make, delicious, slow-cooked dish with origins in Mexico, perfect for hearty meals. The beef is tender and rich, ideal for tacos, burrito bowls, or a filling for enchiladas. This recipe showcases the deep, smoky flavours of chipotle, balanced by zesty lime and fresh coriander. Health benefits Beef Barbacoa is…

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Pineapple Salsa (Pico de Pina)

| Sauces and Dressings, Members only

Pineapple salsa, or Pico de Pina, is a fresh twist on traditional salsa, bringing together juicy pineapple, zesty lime, and a hint of chilli heat. It’s quick to make and ideal for adding a pop of tropical flavour to your favourite Mexican dishes, grilled meats, or veggie bowls. Health benefits This pineapple salsa isn’t just…

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Peanut Chicken Curry

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

This peanut chicken curry is a rich and creamy dish with the perfect balance of flavours – nutty peanut butter, fragrant spices and a hint of freshness from lime. It’s a great meal for busy weeknights when you’re craving something wholesome and comforting, and it’s super versatile to suit different dietary needs. As well as…

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Pistachio Yoghurt Kulfi (4 ingredients)

| Ice-blocks, Members only

This Pistachio Yoghurt Kulfi is a refreshing, creamy frozen treat with only four ingredients: Greek yogurt, pistachios, cardamom, and maple syrup. Quick to make and perfect for hot days, this healthy, low sugar Indian-inspired dessert is a deliciously nutty way to cool off! Health benefits Greek yogurt offers a protein-packed base, while pistachios add healthy…

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Cashew Dressing

| Sauces and Dressings, Members only

This healthy cashew dressing is creamy, tangy, and packed with a delicious umami flavours, perfect for elevating any salad or roasted veggie dish. Made with wholesome ingredients like cashews, olive oil, tamari, and a touch of maple syrup, it’s a versatile addition that suits various dietary needs with simple tweaks. Health benefits This creamy cashew…

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Mediterranean Quinoa Bowl

| Budget Friendly, 30 Minute Meals, Vegetarian, Members only, Side dishes

This Mediterranean quinoa bowl is a refreshing, colourful, and nutrient-packed meal that’s perfect for lunch or dinner. Loaded with fresh veggies, creamy avocado and a delicious homemade dressing, it’s a satisfying and wholesome dish that’s simple to prepare. Health benefits Quinoa is a fantastic source of plant-based protein and fibre, keeping you full and energised….

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French Roast Chicken

| Chicken, Holidays & Entertaining, Members only

French roast chicken is the ultimate comfort meal, combining tender, juicy meat with crispy, delicious vegetables. This recipe is based on a roast chicken I ordered at a restaurant in Paris, it was seriously the most incredible chicken I’d ever tasted. I’ve added in vegetables (of course) and the beautiful herbs and buttery baste have…

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Patatas Bravas

| Vegetarian, Members only, Side dishes

Patatas Bravas is a classic Spanish tapas dish with a delicious combination of crispy roasted potatoes topped with a rich, spicy tomato sauce. It’s a simple yet satisfying recipe that works great as a snack, side dish, appetiser or even a light meal when topped with an egg or paired with a salad. I often…

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French Salmon Tartare

| 30 Minute Meals, Fish & Seafood, Holidays & Entertaining, Members only

French salmon tartare is a light and elegant dish that combines sashimi-grade salmon with creamy homemade mayonnaise, fresh herbs, and a touch of zesty lemon. Perfect for entertaining as a starter, appetizer or as a light meal, this recipe is surprisingly easy to prepare and bursting with deliciously fresh ingredients. We were lucky enough to…

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Cherry Chocolate Pudding

| Holidays & Entertaining, Desserts, Members only

Indulge in this rich and festive cherry chocolate pudding, perfect for holiday gatherings. Made with sweet cherries, cranberries, brandy, and dark chocolate, this dessert is filled with warm spices and topped with a luscious chocolate brandy sauce for extra decadence. This delicious pudding is perfect for those of you who aren’t fans of ‘fruit’ heavy…

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