🧾 Sausage Egg Bake with Hash Browns

🧾 Sausage Egg Bake with Hash Browns (see below for lower carb/fat version and without hash browns)

Ingredients:

• 3 cups frozen shredded hash browns (Alexia or Cascadian Farms recommended)

• 2 tbsp melted butter (or avocado oil for dairy-free/Whole30)

• 1 lb ground turkey or pork sausage (see homemade sausage option below)

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• ¼ cup green onion, chopped (or yellow onion)

• 8 large eggs

• ½ cup shredded sharp cheddar or Monterey Jack cheese (omit for dairy-free/Whole30)

• ¾ cup milk of choice (plain, unsweetened non-dairy for dairy-free/Whole30)

• ½ cup plain Greek yogurt (or sour cream; sub dairy-free plain yogurt or more milk)

• ½ tsp fine sea salt

• ¼ tsp black pepper

🔥 Instructions:

1. Preheat oven to 400℉. Lightly spray a 9x13 baking dish with cooking spray.

2. Bake hash browns: Add hash browns to dish, pour melted butter over, toss, spread evenly. Bake 35–40 min until golden at edges.

3. Cook sausage & veggies: While hash browns bake, brown sausage in a skillet. When half cooked, add bell peppers and onions. Cook until sausage is fully browned. Drain any excess liquid.

4. Mix egg mixture: In a large bowl, whisk eggs, cheese, milk, yogurt, salt, and pepper.

5. Assemble: When hash browns are ready, top with sausage and veggie mixture. Pour egg mixture evenly over the top.

6. Bake: Return dish to oven and bake for 35–45 minutes until the center is set. Cover with foil if browning too quickly. Start checking at 30 min.

7. Cool & Serve: Let rest 5–10 minutes before slicing.

🧊 Storage & Reheat:

• Fridge: Store leftovers in an airtight container for up to 4 days.

• Freezer: Freeze individual slices for up to 3 months.

• Reheat: Microwave for 1½–2 min from fridge or thawed, until heated through.

⏰ Overnight Option:

1. Complete steps 1–5.

2. Allow hash browns and sausage mix to cool for 30 minutes.

3. Pour egg mixture on top, cover, and refrigerate overnight.

4. Bake as directed in the morning, adding 5 extra minutes if needed.

Alternative: Store egg mixture separately and pour over sausage/hash browns just before baking.

🌿 Dairy-Free & Whole30 Modifications:

• Use avocado oil or olive oil instead of butter

• Use non-dairy milk (plain, unsweetened)

• Use dairy-free plain yogurt or extra milk in place of Greek yogurt

• Omit cheese

🧂 Homemade Sausage Recipe:

Mix together:

• 1 lb ground turkey or pork

• 1 tsp garlic powder

• ½ tsp dried fennel

• 1 tsp Italian seasoning

• Pinch of cayenne

• ½ tsp sea salt

• ¼ tsp black pepper

Cook as instructed above.

🍽️ Nutrition Info (Per Serving, 8 servings total):

• Calories: 278

• Protein: 20g

• Fat: 18g

• Carbs: 7g

• Fiber: 1g

• Sugar: 2g

• Sodium: 430mg

Macronutrient info will vary based on milk/yogurt/cheese type used.

🧾 Sausage Egg Bake (No Hash Browns – High Protein + Meal Prep Friendly)

Ingredients:

• 1 lb ground turkey or pork sausage (see homemade sausage option below)

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• ¼ cup green onion, chopped (or yellow onion)

• 8 large eggs

• ½ cup shredded sharp cheddar or Monterey Jack cheese (omit for dairy-free/Whole30)

• ¾ cup milk of choice (plain, unsweetened non-dairy for dairy-free/Whole30)

• ½ cup plain Greek yogurt (or sour cream; sub dairy-free yogurt or more milk if needed)

• ½ tsp fine sea salt

• ¼ tsp black pepper

• Cooking spray

• Optional: sautéed mushrooms, spinach, zucchini, or tomatoes

🔥 Instructions:

1. Preheat oven to 375℉. Spray a 9x13” baking dish (or similar) with cooking spray.

2. Cook sausage & veggies: In a skillet over medium-high heat, brown sausage. When halfway cooked, add bell peppers and onions. Cook until sausage is browned and veggies are softened. Drain excess liquid.

3. Whisk egg mixture: In a large bowl, whisk together eggs, cheese, milk, yogurt, salt, and pepper until smooth.

4. Assemble: Add sausage and veggie mixture to the prepared baking dish. Spread evenly. Pour egg mixture over the top.

5. Bake: Bake for 35–45 minutes or until the center is set. Cover loosely with foil if the edges brown too quickly.

6. Rest & serve: Let cool for 5–10 minutes before slicing.

🧊 Storage & Reheat:

• Fridge: Store leftovers in an airtight container for up to 4 days.

• Freezer: Freeze individual slices for up to 3 months.

• Reheat: Microwave each slice for 1½–2 minutes or until hot.

⏰ Overnight Option:

Make ahead and refrigerate!

• Complete steps 1–4.

• Cover and refrigerate overnight.

• In the morning, bake as directed, adding 5 extra minutes if needed.

Pro Tip: Let meat/veggie mixture cool before adding egg mixture to avoid “pre-cooking” the eggs.

🌿 Dairy-Free / Whole30 Modifications:

• Use avocado or olive oil in place of butter (if used)

• Choose plain, unsweetened non-dairy milk

• Use dairy-free plain yogurt or extra non-dairy milk

• Skip the cheese

🧂 Homemade Sausage Mix:

Combine:

• 1 lb ground turkey or pork

• 1 tsp garlic powder

• ½ tsp dried fennel

• 1 tsp Italian seasoning

• ½ tsp salt

• ¼ tsp pepper

• Pinch of cayenne

Brown and use in place of store-bought sausage.

🍽️ Nutrition Info (Per Serving – Serves 8):

• Calories: 260

• Protein: 21g

• Fat: 17g

• Carbs: 4g

• Fiber: <1g

• Sugar: 1g

• Sodium: 420mg

Macros may vary slightly based on milk/yogurt type.

🧾 Sausage Egg Bake (High Protein – Lower Fat with Egg Whites)

This version is lightened up by using a combo of whole eggs + liquid egg whites, making it perfect for anyone watching fat intake while still prioritizing protein.

✅ Highlights:

• Still meal prep–friendly

• Even higher in protein per calorie

• Great with salsa or red pepper flakes

• Customizable for dairy-free or Whole30

🥚 Ingredients:

• 4 large eggs

• 1½ cups liquid egg whites (or ~10 egg whites)

• 1 lb ground turkey or pork sausage

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• ¼ cup green onion, chopped (or yellow onion)

• ½ cup shredded sharp cheddar or Monterey Jack cheese (omit for dairy-free)

• ¾ cup milk of choice (plain unsweetened almond or cashew milk for dairy-free)

• ½ cup plain Greek yogurt (or plain dairy-free yogurt, or more milk)

• ½ tsp salt

• ¼ tsp black pepper

• Optional: ¼–½ tsp red chili flakes, a few dashes of hot sauce, or serve with salsa

• Cooking spray

🔥 Instructions:

Same steps as before:

1. Preheat to 375°F and spray a 9x13 dish.

2. Cook sausage with veggies in a skillet, drain excess fat.

3. In a bowl, whisk together eggs, egg whites, milk, yogurt, cheese, and seasoning.

4. Add sausage-veggie mix to the baking dish and pour egg mixture on top.

5. Bake for 35–45 minutes, or until center is set. Let cool before slicing.

💡 Flavor Tip:

Spice it up with red pepper flakes, a few dashes of hot sauce, or a spoonful of salsa on top before serving! 🌶️