Egg and Sausage Bake

This hearty Egg and Sausage Bake is packed with protein and flavor, making it a perfect dish for breakfast or brunch. With a blend of savory sausage, fresh vegetables, and fluffy eggs, it’s both satisfying and nutritious.

Ingredients

• Eggs - 4 large
• Italian sausage - 200 grams, casings removed
• Red bell pepper - 1 medium, diced
• Spinach - 50 grams, chopped
• Onion - 1 small, diced
• Cheddar cheese - 50 grams, shredded
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/4 teaspoon

Steps

1. Preheat the oven to 180°C (350°F).
2. In a skillet, heat the olive oil over medium heat and add the diced onion and red bell pepper. Sauté for about 3-4 minutes until softened.
3. Add the Italian sausage to the skillet and cook until browned and cooked through, breaking it apart with a spatula, about 5-7 minutes.
4. Stir in the chopped spinach and cook until wilted, about 2 minutes. Remove from heat.
5. In a mixing bowl, whisk together the eggs, salt, black pepper, and garlic powder until well combined.
6. In a greased baking dish, spread the sausage and vegetable mixture evenly. Pour the egg mixture over the top.
7. Sprinkle the shredded cheddar cheese evenly over the egg mixture.
8. Bake in the preheated oven for 20-25 minutes, or until the eggs are set and the top is golden.
9. Remove from the oven and let it cool for a few minutes before slicing and serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 300 mg
• Total Fat: 28 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High protein content supports muscle growth and repair.
• Rich in vitamins and minerals from the vegetables.

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