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 9x13-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
Storage:
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!
Season while browning to mimic sausage flavor:
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.
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).
Nutrition
Calories: 350kcal