I know you’ve heard that breakfast is the most important meal of the day — and while that’s not entirely true, eating breakfast (especially a high-protein, high-fiber one) can be the difference between a meh day and a great one. A high-protein breakfast can be one of the most effective strategies for managing cravings, excessive hunger, and blood sugar swings throughout the day.
That said, we get it. Breakfast is yet another meal to prepare, and who wants to spend time cooking while trying to get out the door in the morning?
As a dietitian, this is a dilemma I know well — which is why my goal is always to create realistic, meal-prep–friendly solutions you can actually stick with. If breakfast feels rushed, inconsistent, or easy to skip, this high-protein egg bake is one of the simplest ways to get ahead of the week.
This egg bake with spinach, sweet potatoes, and turkey sausage is filling, balanced, and designed to actually keep you full. It’s easy to prep once, stores well, and works beautifully for busy mornings when decision fatigue is real. Not only is it great for weekday meal prep, but it also makes a wonderful make-ahead brunch recipe for holidays like Easter or Mother’s Day.
As a registered dietitian, I’m always looking for breakfast options that combine protein, fiber, and simple ingredients — without requiring daily cooking. This recipe checks all those boxes.
Why This High-Protein Egg Bake Works
This recipe is built around three key nutrition principles:
Protein for Satiety
Each serving provides approximately 28–30 grams of protein, which supports fullness, steady energy, and muscle maintenance. Starting the day with adequate protein can help reduce grazing and energy crashes later.
Fiber for Staying Power
Sweet potatoes and spinach contribute ~4–5 grams of fiber per serving, helping slow digestion and support stable blood sugar levels.
Meal Prep–Friendly Design
This egg bake:
- Makes 6 servings
- Reheats well
- Freezes beautifully
- Requires just one prep session for the week
It’s a practical solution for busy schedules — not a “perfect” breakfast you’ll abandon by midweek.
Easy Ingredient Substitutions & Variations
One of the best things about this egg bake is how customizable it is. You can easily swap ingredients based on preference, seasonality, or what you already have on hand.
Gluten-Free Note: This recipe is gluten-free when made with certified gluten-free sausage or seasoned ground meat.
Vegetable Substitutions
This recipe is very forgiving when it comes to vegetables. Feel free to mix and match:
- Bell peppers (red, yellow, or orange)
- Mushrooms (button or cremini)
- Onion or shallot
- Zucchini
- Kale (use slightly less than spinach and sauté until tender)
If replacing spinach, aim for 4–5 cups of raw vegetables total, cooked before baking to reduce excess moisture.
Potato Substitutions
Not a fan of sweet potatoes? No problem.
- White potatoes (Yukon gold or red potatoes) work well
- Dice small and cook until just tender before adding to the bake
- Nutrition will shift slightly (less fiber, more starch), but the recipe structure holds up beautifully
You can also use a half of a sweet potato and half of a white potato combination for variety.
Sausage & Protein Swaps
This egg bake is flexible depending on what protein you have available:
- Turkey sausage: Balanced and protein-forward
- Ground turkey: Closest nutrition match; season like sausage while browning
- Chicken sausage: Easy 1:1 swap; dice before cooking
- Pork sausage or ground pork: Works well, butis higher in fat; drain excess grease
- Bacon: Use 8 oz, cook until crisp, pat dry, and crumble
- Plant-based sausage: Fully cook first and drain excess oil; nutrition varies by brand
Meatless Options
- Skipping sausage drops protein to ~15–17 g per serving
- To boost protein without meat:
- Add 1½ cups liquid egg whites, or
- Add 2½ cups low-fat cottage cheese, whisked into the egg mixture
Storage & Reheating Tips
- Refrigerator: Store in an airtight container for up to 4 days
- Freezer: Freeze individual portions for up to 2 months
- Reheat: Microwave gently or warm in the oven until heated through
Final Thoughts
If you’re looking for a high-protein breakfast that feels realistic, this egg bake is a great place to start. It’s balanced, flexible, and designed to support consistent eating — not perfection.
Prep it once, enjoy it all week, and adjust it as needed to fit your preferences and schedule. Oh, and did I mention that it’s super easy to make?
More High-Protein, Dietitian-Approved Recipes
If you enjoyed this recipe, be sure to check back regularly for more dietitian-developed, meal-prep-friendly recipes designed to make healthy eating simpler and more sustainable. For nutrition tips and new recipes, follow along on Instagram @vivianessdietitian.
Egg Bake with Spinach, Sweet Potatoes & Turkey Sausage
Ingredients
- 1 tablespoon oil plus a little more oil or nonstick cooking spray for greasing
- 1 pound turkey sausage*
- 2 medium–large sweet potatoes peeled and cut into ¼-inch cubes (about 4–4½ cups or 650 g)
- Salt and pepper to taste
- 5 cups loosely packed baby spinach chopped
- 12 large eggs
- ½ cup milk dairy or non-dairy
- 1 cup shredded cheese
Method
- Preheat the oven to 375°F. Grease a 9×13-inch baking dish with cooking spray or a light coating of oil, then set it aside.
- Heat a large skillet over medium-high heat. Cook the sausage until browned and no longer pink, breaking it into crumbles as it cooks. Drain excess grease with a paper towel and transfer the sausage to the prepared baking dish.
- In the same skillet, add one tablespoon of oil. Add the sweet potatoes, season lightly with salt, and cook for about 12 minutes, stirring occasionally, until tender. Transfer to the baking dish.
- In the same skillet, add the spinach (add 1–2 tablespoons of water if needed) and cook for 1-2 minutes, until wilted. Transfer to the baking dish.
- In a medium bowl, whisk together the eggs, milk, about ½ teaspoon salt, and ¼ teaspoon pepper. Stir in the cheese.
- Pour the egg mixture over the sausage, sweet potatoes, and spinach. Stir gently so all ingredients are submerged.
- Bake for 20-30 minutes, or until the eggs are set and the top is lightly golden. Let stand for 5–10 minutes before serving.
Notes
Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze individual portions for up to 2 months. Reheat gently in the microwave or oven. Sausage & Protein Swaps
No turkey sausage? No problem — this recipe is very flexible!
- Ground turkey: Closest nutrition match. Use 1 lb and season it like sausage (see seasoning blend below).
- Chicken sausage: Easy 1:1 swap. Dice into small pieces before browning.
- Pork sausage or ground pork: Works well but is higher in fat and slightly lower in protein. Be sure to drain or blot excess grease after cooking. If using ground pork, season it the same way as ground turkey.
- Bacon: Cook until crisp, pat dry, crumble, and use 8 oz instead of 1 lb sausage.
- Plant-based or meatless sausage: Fully cook first and drain excess oil; sodium and protein will vary by brand.
- To boost protein without meat:
Add 1½ cups liquid egg whites to increase protein to ~30 g per serving, or
Add 2½ cups low-fat (2%) cottage cheese (about 20 oz / 570 g total). Whisk directly into the egg mixture. For a smoother texture, you can briefly blend the cottage cheese first (optional).
Season while browning to mimic sausage flavor:
- 1–1½ teaspoons Italian seasoning or fennel
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper, to taste
- Optional: pinch of red pepper flakes or smoked paprika
Calories: ~330–360 kcal | Protein: ~28-30 g | Fiber: ~4-5 g
Nutrition will vary slightly depending on ingredient brands and swaps. Estimates calculated using turkey sausage, cheddar cheese, and 2% milk.
Equipment
- 9×13-inch baking dish
- Large skillet or sauté pan (for sausage, sweet potatoes, and spinach)
- Medium mixing bowl (for whisking eggs)
- Whisk or fork
- Cutting board
- Chef's Knife
- Measuring cups & spoons
- Wooden spoon or spatula
- Paper towels (for draining excess grease).
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