Keto Sausage Egg Spinach (Printable Version)

Low-carb bake combining sausage, eggs, spinach, and cheddar cheese for a satisfying start to your day.

# What You 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

# Step-by-Step:

01 - Preheat the 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; sauté for 2 to 3 minutes until softened and fragrant.
03 - Add ground pork sausage to the skillet, breaking it apart with a spatula. Cook for 5 to 7 minutes until browned and cooked through.
04 - Stir in chopped spinach and cook for another 1 to 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 cooled 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 it evenly across the bottom.
08 - Bake for 30 to 35 minutes, or until the center is set and the top is lightly golden brown.
09 - Let cool for 5 minutes before slicing. Serve warm, or cool completely and refrigerate for meal prep purposes.

# Expert Advice:

01 -
  • It's a set-it-and-forget-it kind of breakfast: while it bakes, you can actually drink your coffee without it getting cold.
  • Meal prep magic: slice it, portion it, and you've got grab-and-go breakfasts that taste homemade all week long.
  • No blood sugar crashes: the balance of protein, fat, and almost no carbs means you'll stay full and focused for hours.
02 -
  • Don't skip the cooling step after browning the sausage: if you pour hot sausage directly into your whisked eggs, they'll start scrambling prematurely and you'll end up with a weird texture instead of a smooth, custardy bake.
  • The bake is done when the center still has just a tiny jiggle: it will continue cooking slightly as it cools, and that's what gives you that perfect tender, set texture instead of rubbery eggs.
03 -
  • Shred your own cheese from a block if you have time: it melts more smoothly and evenly than pre-shredded, which can sometimes have added starches that make it clumpy.
  • Make sure your sausage is actually sugar-free: read the label carefully because some brands that seem innocent are packed with hidden sugars that will spike your carb count.
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