Weekend Prep Chicken Sausage and Cheddar Egg Bake
A savory, golden egg bake loaded with sweet apple chicken sausage, tender bell pepper, wilted spinach, and sharp cheddar cheese. Perfectly portioned and baked in an 8x8 pan for an effortless, high-protein weekday breakfast.
Prep
15 min
Cook
30 min
Total
45 min
Makes
4 servings
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Large skillet · Whisk · Mixing bowl
Time saver
Meal Prep & Storage: Once fully cooled, slice and store in individual glass containers in the fridge for up to 4 days. Reheat gently in the microwave for 45 to 60 seconds when you are ready to eat.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and lightly grease an 8x8 inch (20cm) square…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and lightly grease an 8x8 inch (20cm) square baking dish with a tiny touch of olive oil.
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Heat a medium skillet over medium heat
Heat a medium skillet over medium heat. Add the sliced chicken apple sausage and cook for 5 to 6 minutes, stirring occasionally, until beautifully browned on both sides.
Look for: beautifully browned on both sides
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Add the diced red bell pepper to…
Add the diced red bell pepper to the skillet with the sausage. Cook for an additional 3 to 4 minutes until the pepper begins to soften and become fragrant.
Look for: the pepper begins to soften and become fragrant
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Stir in the baby spinach
Stir in the baby spinach, cooking for about 1 minute until it is completely wilted. Remove the skillet from the heat and let the mixture cool slightly.
Look for: it is completely wilted
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Whisk the eggs together with the salt
In a large bowl, whisk the eggs together with the salt, black pepper, and garlic powder until smooth and fully combined.
Look for: smooth and fully combined
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Spread the cooked sausage
Spread the cooked sausage, bell pepper, and spinach evenly across the bottom of the prepared 8x8 baking dish.
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Pour the whisked egg mixture slowly over…
Pour the whisked egg mixture slowly over the sausage and vegetables, ensuring they are evenly covered.
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Sprinkle the shredded sharp cheddar cheese evenly…
Sprinkle the shredded sharp cheddar cheese evenly over the top of the egg mixture.
Ready when: everything is assembled and ready to enjoy
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Bake for 25 to 30 minutes
Bake for 25 to 30 minutes. You will know it is done when the center is puffed, no longer jiggles, and a knife inserted into the middle comes out clean.
Allow: 25 to 30 minutes
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Let the bake cool in the pan…
Let the bake cool in the pan for 5 minutes before slicing it into 4 equal squares. Serve immediately or store in airtight containers for your weekday mornings.
Allow: 5 minutes
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