Keto Sausage Egg Spinach (Print Version)

A savory low-carb bake with sausage, eggs, spinach, and cheddar for a hearty start.

# What You'll Need:

→ Meats

01 - 1 lb ground pork sausage, sugar-free and keto-friendly

→ Vegetables

02 - 5 oz fresh spinach, roughly chopped
03 - 1 small onion, finely diced
04 - 2 cloves garlic, minced

→ Dairy

05 - 1 cup shredded cheddar cheese
06 - 1/4 cup heavy cream

→ Eggs

07 - 10 large eggs

→ Fats & Oils

08 - 1 tablespoon olive oil
09 - Butter or nonstick spray for greasing

→ Seasonings

10 - 1/2 teaspoon sea salt
11 - 1/4 teaspoon black pepper
12 - 1/4 teaspoon smoked paprika, optional

# How to Make It:

01 - Preheat oven to 350°F. Grease a 9x13 inch baking dish with butter or nonstick spray.
02 - Heat olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sautéing for 2-3 minutes until softened and fragrant.
03 - Add ground sausage to the skillet, breaking it apart with a spatula. Cook for 5-7 minutes until browned and cooked through.
04 - Stir chopped spinach into the sausage mixture and cook for 1-2 minutes until wilted. Remove from heat and allow to cool slightly.
05 - In a large mixing bowl, whisk together eggs, heavy cream, sea salt, black pepper, and smoked paprika if using.
06 - Stir the sausage-spinach mixture into the whisked eggs, then fold in shredded cheddar cheese until evenly distributed.
07 - Pour the combined mixture into the prepared baking dish, spreading evenly across the bottom.
08 - Bake for 30-35 minutes until the center is set and the top is lightly golden brown.
09 - Allow to cool for 5 minutes before slicing. Serve warm, or cool completely and refrigerate for meal prep purposes.

# Additional Tips::

01 -
  • Prep it once on Sunday and you've basically solved breakfast for the whole week without feeling like you're eating the same thing twice.
  • It's hearty enough that you won't be hunting for snacks by mid-morning, and the protein keeps you steady through your day.
  • No guilt, no carb counting stress, just real food that happens to align with how you want to eat.
02 -
  • Don't skip the cooling step after browning the sausage mixture; if it's too hot when it meets the eggs, you'll end up with cooked scrambled bits rather than a cohesive bake.
  • The center should jiggle just slightly when you pull it from the oven—it'll continue cooking as it sits, and overshooting bake time turns it dry and sad.
  • Eggs straight from the refrigerator can create cold spots in the mixture, so letting them sit on the counter for 10 minutes while you brown the sausage makes the baking more even.
03 -
  • Invest in a good quality nonstick baking dish or use parchment paper—it makes cleanup effortless and prevents the crispy edges from sticking.
  • If you're feeding people with different flavor preferences, make two bakes—one with cheddar and one with pepper jack—it's the same effort but everyone gets exactly what they want.
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