High Protein Sausage Sheet Pan Scrambled Eggs (21g Protein)
This sheet pan egg recipe bakes crumbled breakfast sausage directly into the eggs, delivering 21 grams of protein per serving with minimal hands-on effort.
The sausage gets par-baked in the same pan before adding the eggs, which means one pan, no extra dishes, and deeply savory flavor in every bite.
Why You’ll Love It
- 21g protein per serving (honest math — see breakdown below)
- One-pan method — sausage bakes in the same sheet pan
- Feeds 8 people in about 35 minutes
- Perfectly portioned squares for sandwiches
- Ideal for weekly meal prep
- Freezer-friendly for grab-and-go mornings
Protein Breakdown Per Serving (8 servings)
- Eggs and egg whites: 10.75g
- Breakfast sausage (1 lb divided by 8): 10g
- Milk: 0.5g
- Total: approximately 21g protein per serving
Add a slice of cheese (+5g) and serve on an English muffin (+5g) for a 31g protein sandwich.
Ingredients
For the High Protein Eggs
- 12 large eggs
- 4 egg whites (or 1/2 cup liquid egg whites from a carton)
- 1/2 cup whole milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons butter, melted
For the Sausage
- 1 lb ground breakfast sausage (from a tube, not links)
Use regular pork sausage for best flavor or turkey sausage (93% lean) for a lighter option with similar protein.
For Assembly
- 8 English muffins or brioche buns
- 8 slices cheddar or American cheese
Optional Add-Ins
- 1/2 cup shredded cheddar, mixed into eggs
- 2 tablespoons chopped chives
- Hot sauce for serving
Steps
- Preheat your oven to 400°F (200°C) — this is higher than typical sheet pan eggs because you will par-bake the sausage first.
- Line a half sheet pan (18×13 inches) with parchment paper, making sure the paper comes up the sides.
- Crumble the raw sausage directly onto the parchment in small, pea-sized pieces.
- Spread the crumbles into an even layer across the entire pan.
- Bake for 10-12 minutes until the sausage is cooked through and lightly browned.
- Remove the pan from the oven and carefully tilt it to drain the rendered fat into a corner.
- Use paper towels to soak up the pooled grease — this step is critical or your eggs will be greasy.
- Reduce the oven temperature to 350°F (175°C).
- While the oven adjusts, crack the eggs into a large mixing bowl and add the egg whites.
- Add the milk, salt, and pepper.
- Whisk vigorously for 30-45 seconds until completely uniform with no streaks of white remaining.
- Brush the edges of the parchment (not covered by sausage) with melted butter.
- Pour the egg mixture directly over the par-baked sausage.
- The sausage will float slightly — use a fork to redistribute any pieces that clump together.
- Bake for 15-18 minutes until the eggs are set and no longer jiggly in the center.
- Check at 15 minutes — ovens vary and overbaked eggs turn rubbery.
- Remove from the oven and let cool for 3-4 minutes before cutting.
- Use a pizza cutter or sharp knife to cut into 8 rectangles.
- Toast your bread while the eggs cool slightly.
- Assemble sandwiches with an egg-sausage portion and cheese slice.
Why Par-Bake the Sausage First
I originally wrote this recipe with the sausage cooked separately in a skillet, but that defeats the purpose of a one-pan method.
Par-baking the sausage in the sheet pan first solves three problems:
- No extra dishes to wash
- The sausage gets evenly distributed across the pan
- You can drain the grease before adding eggs
The sausage will sink slightly into the eggs as they bake, which distributes the meat throughout rather than leaving it all on the bottom.
Helpful Tips and Substitutions
Sausage choice matters. Use ground sausage from a tube (like Jimmy Dean) rather than links. Links have casings that make crumbling difficult and the texture is different.
Do not skip draining the fat. Pork sausage renders a lot of grease. If you skip this step, your eggs will have greasy pockets and the parchment may leak.
Turkey sausage is leaner and renders less fat, but it can also dry out faster. Check it at 8 minutes during the par-bake.
For spicier eggs, use hot Italian sausage or add 1/4 teaspoon red pepper flakes to the egg mixture.
Maple sausage adds a subtle sweetness that pairs well with sharp cheddar.
A silicone baking mat works instead of parchment but is harder to drain the fat from.
For more protein, increase to 6 egg whites (+7g total) or use 1.25 lbs sausage (+20g total).
Common Problems and Fixes
Eggs are greasy: You did not drain enough fat after par-baking the sausage. Next time, blot more thoroughly with paper towels.
Sausage sank to the bottom: This is normal and actually fine — you will flip the egg portion when assembling the sandwich anyway.
Eggs are rubbery: Overbaked. Start checking at 14 minutes next time. The eggs should still have a very slight jiggle in the center when you remove them — they continue cooking from residual heat.
Eggs stuck to parchment: The butter coating was missed or too thin. Be generous with butter on any exposed parchment areas.
Serving Ideas
Serve on toasted English muffins with a slice of sharp cheddar.
Wrap in a warm flour tortilla with salsa for a breakfast burrito.
Serve alongside fresh fruit and black coffee for a complete meal.
Top with a drizzle of hot sauce, sriracha mayo, or everything bagel seasoning.
For a low-carb option, wrap in butter lettuce leaves instead of bread.
Make-Ahead and Storage
Bake the egg sheet the night before and refrigerate whole, covered tightly with plastic wrap.
The sausage fat may solidify in the fridge — this is normal and will disappear when reheated.
Cut portions and reheat in the microwave for 35-45 seconds.
For crispier reheated eggs, use a toaster oven at 350°F for 3-4 minutes.
Fully assembled sandwiches keep in the refrigerator for up to 3 days wrapped individually in foil.
Reheat foil-wrapped sandwiches in a 350°F oven for 15-20 minutes.
Freeze assembled sandwiches wrapped in plastic wrap then foil for up to 1 month.
Store frozen sandwiches in a freezer bag with the air pressed out to prevent freezer burn.
From frozen: microwave for 90 seconds, flip, microwave 60 more seconds, then crisp in a toaster oven if desired.
Meal Prep Done Right
This one-pan sausage method takes about 35 minutes from start to finish and gives you 8 protein-packed breakfasts ready to reheat all week.
The par-bake step adds 10 minutes but saves you from washing a skillet — worth it every time.
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