
🧾 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:
Preheat oven to 400℉. Lightly spray a 9x13 baking dish with cooking spray.
Bake hash browns: Add hash browns to dish, pour melted butter over, toss, spread evenly. Bake 35–40 min until golden at edges.
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.
Mix egg mixture: In a large bowl, whisk eggs, cheese, milk, yogurt, salt, and pepper.
Assemble: When hash browns are ready, top with sausage and veggie mixture. Pour egg mixture evenly over the top.
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.
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:
Complete steps 1–5.
Allow hash browns and sausage mix to cool for 30 minutes.
Pour egg mixture on top, cover, and refrigerate overnight.
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:
Preheat oven to 375℉. Spray a 9x13” baking dish (or similar) with cooking spray.
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.
Whisk egg mixture: In a large bowl, whisk together eggs, cheese, milk, yogurt, salt, and pepper until smooth.
Assemble: Add sausage and veggie mixture to the prepared baking dish. Spread evenly. Pour egg mixture over the top.
Bake: Bake for 35–45 minutes or until the center is set. Cover loosely with foil if the edges brown too quickly.
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:
Preheat to 375°F and spray a 9x13 dish.
Cook sausage with veggies in a skillet, drain excess fat.
In a bowl, whisk together eggs, egg whites, milk, yogurt, cheese, and seasoning.
Add sausage-veggie mix to the baking dish and pour egg mixture on top.
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! 🌶️
