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A close-up of a spatula lifting a slice of baked casserole topped with melted cheese, sliced sausage, spinach, and orange vegetables, with the remaining casserole visible in the background.
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High Protein Egg Bake with Sweet Potato and Sausage

This high protein egg bake layers roasted sweet potatoes and sausage under a cottage cheese egg mixture with spinach and shredded cheese. A meal prep breakfast ready in under an hour.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Servings: 8

Equipment

  • 16 x 12 baking sheet

Ingredients

For the base:

  • 1 lb sweet potatoes peeled and cut into ½-inch cubes
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • 1 teaspoon garlic powder
  • ¼ teaspoon freshly ground black pepper
  • 1 lb sausage see note below, sliced into rounds or half-moons

For the egg mixture:

  • 12 large eggs
  • ½ teaspoon salt
  • 1 teaspoon garlic powder
  • ¼ teaspoon freshly ground black pepper
  • ¾ cup small-curd cottage cheese
  • 2 cups chopped spinach
  • 1 cup shredded cheese cheddar, mozzarella, or a blend

Optional Add-Ins

  • Diced bell peppers
  • Broccoli florets
  • Mushrooms

Instructions

  • Preheat oven to 400°F. Lightly grease or line a 16 x 12 baking sheet or 9×13-inch baking dish with parchment paper for easy removal.

Roast the sweet potatoes:

  • Add cubed sweet potatoes to the baking dish. Drizzle with olive oil, then season with salt, garlic powder, and black pepper. Toss to coat and spread into an even layer.

Add sausage:

  • Slice the sausage links into rounds or half-moons and add them directly to the pan, nestled between the potatoes.
  • Bake for 20–25 minutes, or until the sweet potatoes are fork-tender.

Make the egg mixture:

  • In a large bowl, whisk together eggs, salt, garlic powder, and black pepper. Stir in cottage cheese, spinach, and shredded cheese until combined.
    • Optional: For a smoother texture, blend the egg mixture before adding the spinach and shredded cheese.

Assemble:

  • Remove the baking dish from the oven and reduce the oven temperature to 375°F (this helps prevent overcooking the eggs).
  • Pour the egg mixture evenly over the sweet potato and sausage mixture.
  • Bake again for 18–20 minutes, or until the center is set and no longer jiggly.

Rest & serve:

  • Let cool for 5–10 minutes before slicing. This helps the bake set and makes serving easier.

Notes

  • I use fully cooked chicken sausage links, cut into pieces. You can use raw sausage as well, but either precook it or tear into chunks and bake with the potatoes.