Keto Sausage Egg Spinach (Printable Version)

Savory low-carb bake featuring sausage, eggs, spinach, and cheese for a nutritious start to your day.

# 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

# Directions:

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; sauté for 2-3 minutes until softened and fragrant.
03 - Add ground sausage, breaking it apart with a spatula. Cook for 5-7 minutes, stirring occasionally, until browned and cooked through.
04 - Stir in chopped spinach and cook for 1-2 minutes until completely wilted. Remove skillet from heat and allow mixture to cool slightly.
05 - In a large mixing bowl, whisk together eggs, heavy cream, sea salt, black pepper, and smoked paprika until well combined.
06 - Stir the cooled sausage-spinach mixture into the whisked eggs, then fold in shredded cheddar cheese until evenly distributed.
07 - Pour egg and sausage mixture into prepared baking dish, spreading evenly to ensure uniform cooking.
08 - Bake for 30-35 minutes, or until the center is set and the top is lightly golden brown.
09 - Allow casserole to cool for 5 minutes before slicing. Serve warm immediately, or cool completely and refrigerate for meal preparation.

# Expert Suggestions:

01 -
  • It's genuinely filling without that heavy, sluggish feeling—you'll stay satisfied through lunch.
  • One bake feeds you for nearly a week, which means mornings become about eating, not cooking.
  • The texture is silky and savory, nothing dry or rubbery despite being egg-based.
  • It tastes so indulgent that you might forget it's exactly what your body actually needs.
02 -
  • Heavy cream is not optional—I learned this the hard way with a watery, rubbery first attempt that taught me why it matters so much.
  • Don't skip cooling the sausage mixture before combining it with the eggs, or the heat will start cooking the eggs prematurely and create an uneven texture.
  • Room-temperature eggs whisk together infinitely better than cold ones, creating a smoother, lighter final dish.
03 -
  • Use a meat thermometer if you're uncertain whether the sausage is fully cooked—ground pork should reach 160°F (71°C) for food safety.
  • If your baking dish is shallower than standard, reduce the baking time by 5 minutes; conversely, a deeper dish might need 5 minutes longer, so watch for that barely-set center rather than relying strictly on time.
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