Keto Sausage & Spinach Egg Skillet – A Fast, Satisfying Low-Carb Breakfast

This Keto Sausage & Spinach Egg Skillet is the kind of breakfast that makes mornings easier. It’s rich, savory, and packed with protein, but still light enough to keep you focused. Everything cooks in one pan, so cleanup is simple.

You’ll get tender greens, golden sausage, and creamy eggs all in one bite. It’s great for busy weekdays and relaxed weekend brunch alike.

Keto Sausage & Spinach Egg Skillet - A Fast, Satisfying Low-Carb Breakfast

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 8–10 ounces bulk Italian sausage or breakfast sausage (pork or chicken)
• 1 tablespoon olive oil or avocado oil (only if needed, depending on sausage fat)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 4 cups fresh baby spinach, loosely packed
• 4 large eggs
• 2 tablespoons heavy cream (optional, for richer eggs)
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 tablespoons grated Parmesan or crumbled feta (optional)
• Fresh parsley or chives, chopped, for garnish (optional)

Method

 

1. Preheat and prep: Place a large skillet over medium heat. If your sausage is very lean, add the olive oil. Have your onion, garlic, and spinach ready.
2. Brown the sausage: Add sausage to the skillet, breaking it up with a spatula. Cook 5–6 minutes until browned with some crispy edges. If there’s excess grease, spoon off a bit, but leave enough to flavor the veggies.
3. Soften the aromatics: Add the onion and cook 2–3 minutes until translucent. Stir in garlic, smoked paprika, and red pepper flakes, cooking 30 seconds until fragrant.
4. Wilt the spinach: Add the spinach in batches, tossing until it just wilts. Season with a pinch of salt and pepper. Taste and adjust seasoning.
5. Make wells for eggs: Use your spatula to create four small wells in the sausage-spinach mixture. Keep the heat on medium-low.
6. Add eggs: Crack one egg into each well. If using heavy cream, drizzle a small amount around the eggs to add richness.
7. Cover and cook: Cover the skillet and cook 3–5 minutes, until egg whites are set and yolks are cooked to your liking. For runny yolks, check at 3 minutes; for firmer yolks, go longer.
8. Finish and serve: Sprinkle with Parmesan or feta, if using. Garnish with fresh parsley or chives. Serve hot straight from the skillet.

Why This Recipe Works

• One-pan convenience: Everything cooks together, which saves time and dishes.
• Balanced flavors: Spiced sausage pairs perfectly with mild spinach and rich eggs.
• Flexible: Swap greens, add cheese, or adjust the heat to your taste.
• Keto-friendly: Low in carbs, high in protein and healthy fats for steady energy.
• Fast: From skillet to plate in about 20 minutes.

Ingredients

• 8–10 ounces bulk Italian sausage or breakfast sausage (pork or chicken)
• 1 tablespoon olive oil or avocado oil (only if needed, depending on sausage fat)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 4 cups fresh baby spinach, loosely packed
• 4 large eggs
• 2 tablespoons heavy cream (optional, for richer eggs)
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 tablespoons grated Parmesan or crumbled feta (optional)
• Fresh parsley or chives, chopped, for garnish (optional)

Step-by-Step Instructions

1. Preheat and prep: Place a large skillet over medium heat. If your sausage is very lean, add the olive oil.

   Have your onion, garlic, and spinach ready.

2. Brown the sausage: Add sausage to the skillet, breaking it up with a spatula. Cook 5–6 minutes until browned with some crispy edges. If there’s excess grease, spoon off a bit, but leave enough to flavor the veggies.
3. Soften the aromatics: Add the onion and cook 2–3 minutes until translucent.

   Stir in garlic, smoked paprika, and red pepper flakes, cooking 30 seconds until fragrant.

4. Wilt the spinach: Add the spinach in batches, tossing until it just wilts. Season with a pinch of salt and pepper. Taste and adjust seasoning.
5. Make wells for eggs: Use your spatula to create four small wells in the sausage-spinach mixture.

   Keep the heat on medium-low.

6. Add eggs: Crack one egg into each well. If using heavy cream, drizzle a small amount around the eggs to add richness.
7. Cover and cook: Cover the skillet and cook 3–5 minutes, until egg whites are set and yolks are cooked to your liking. For runny yolks, check at 3 minutes; for firmer yolks, go longer.
8. Finish and serve: Sprinkle with Parmesan or feta, if using.

   Garnish with fresh parsley or chives. Serve hot straight from the skillet.

How to Store

• Refrigerate: Transfer leftovers to an airtight container and store for up to 3 days.
• Reheat: Warm gently in a skillet over low heat, covered, until heated through. You can also microwave in short bursts.

  Note that yolks will firm up when reheated.

• Make-ahead tip: Cook the sausage, onion, and spinach in advance and refrigerate. When ready to eat, reheat the base, make wells, and cook fresh eggs.

Health Benefits

• Low-carb, high-protein: This skillet supports ketosis while keeping you full and satisfied.
• Nutrient-dense greens: Spinach provides vitamins A, C, K, folate, iron, and magnesium.
• Healthy fats: Eggs and sausage provide fats that help with satiety and steady energy.
• Blood sugar friendly: Minimal carbs help avoid spikes and crashes, supporting focus and mood.

Common Mistakes to Avoid

• Overcooking the eggs: Keep heat moderate and check early. Covered pans cook faster.
• Skipping seasoning: Taste the sausage-veggie base before adding eggs and adjust salt and pepper.
• Too much liquid: If spinach releases a lot of moisture, cook it off for a minute before adding eggs.
• Using high heat: High heat can burn garlic and toughen eggs.

  Medium to medium-low is best.

• Crowding the pan: Use a large skillet so the eggs have room to set neatly.

Recipe Variations

• Cheesy skillet: Add shredded mozzarella, cheddar, or Gruyère before covering to melt.
• Different greens: Swap spinach for kale, Swiss chard, or arugula. Cook tougher greens a bit longer.
• Spice it up: Use hot Italian sausage or add a dash of cayenne or chipotle powder.
• Herb-forward: Stir in fresh basil, thyme, or dill at the end for a bright finish.
• Mushroom boost: Sauté sliced mushrooms with the onion for extra umami and volume.
• Dairy-free: Skip cream and cheese. Add a splash of unsweetened almond milk if you want extra moisture.
• Turkey or chicken sausage: For a lighter option, use poultry sausage and a splash of oil.

FAQ

Can I use frozen spinach?

Yes.

Thaw it first and squeeze out excess water. Add it after the onion and garlic, and cook off any moisture before dropping in the eggs.

How can I meal prep this?

Cook the sausage, onions, and spinach and store in the fridge. Reheat portions and cook fresh eggs on top each morning.

This keeps the yolks from overcooking during reheating.

What kind of skillet works best?

A 10–12 inch nonstick or well-seasoned cast-iron skillet works well. You want enough space for four eggs to sit without overlapping.

How do I keep the eggs from sticking?

Use a nonstick or well-seasoned pan and keep some fat in the skillet. Avoid very high heat and don’t move the eggs until the whites set.

Can I bake the eggs instead?

Yes.

After wilting the spinach, transfer the mixture to an oven-safe dish, make wells, crack in the eggs, and bake at 375°F (190°C) for 7–10 minutes, or until the eggs are set to your liking.

Is this suitable for Whole30 or paleo?

Use a compliant sausage without added sugar or fillers and skip the dairy. Otherwise, the ingredients fit well within those approaches.

What can I serve with this on keto?

Try avocado slices, a simple side salad, or roasted cherry tomatoes. If you’re not strict keto, a slice of low-carb toast works too.

Final Thoughts

This Keto Sausage & Spinach Egg Skillet is simple, hearty, and reliable.

It uses everyday ingredients, cooks fast, and adapts to whatever you have on hand. Whether you’re fueling a workday or making brunch for friends, it delivers big flavor with minimal fuss. Keep this one in your rotation and tweak it to match your taste.