Sausage Hash & Eggs Bake – A Cozy, No-Fuss Meal Prep Hero

Apr 7

Looking for something deeply satisfying, protein-packed, and weekday-ready? This sausage hash and egg bake is here for it. Made with air-fried sweet potatoes, garlicky sausage and onion, a silky egg mixture with pesto, and topped with Manchego and green onion—it’s the kind of meal that tastes like comfort but keeps you energized.

These individual meal prep bakes are freezer-friendly, filling without being heavy, and packed with real-food flavor. Whether you're reheating on a Monday morning or sneaking one in as a quick lunch, this is that kind of nourishing convenience that doesn’t cut corners.

Why You’ll Love It:

Protein-Packed & Balanced – Sausage, eggs, and sweet potato = blood sugar stable and super satisfying

Deeply Nourishing, Not Heavy – Wholesome fats + smart carbs + slow-cooked flavor

Meal Prep Gold – Bake once, eat all week (or freeze and thank yourself later)

Gut & Brain Supportive – Garlic, eggs, and green onions all support digestion, clarity, and mood

Warm + Comforting – Feels like a hug in food form, minus the crash

Ingredients (Makes 6 Individual Bakes):

2 lbs ground sausage (any kind—pork, turkey, or chicken all work)
1 large yellow onion, diced
3–4 cloves garlic, minced
3 medium sweet potatoes, peeled and diced small
Avocado oil spray (or other high-heat oil)
1/2 tsp sea salt (plus more to taste)
1/4 tsp black pepper
1 dozen eggs
1/2 cup unsweetened cashew milk (or any milk you love)
1/2 cup shredded Manchego cheese (or sub for dairy-free if needed)
2–3 tbsp pesto (plus extra for topping)
2 green onions, thinly sliced (for garnish)

How To Make It:

Step 1: Cook the Sausage Mix
In a large skillet over medium heat, cook sausage with diced onion and garlic until browned and fragrant. Stir occasionally and break up the sausage into crumbles. Once fully cooked, set aside.

Step 2: Air Fry the Sweet Potatoes
Spray diced sweet potatoes with a little avocado oil and sprinkle with salt and pepper. Air fry at 400°F for 12–15 minutes, shaking halfway through, until golden and fork-tender. (Oven-roasting works too—400°F for 25–30 minutes.)

Step 3: Whisk the Eggs
In a large bowl, whisk together eggs, cashew milk, pesto, and a good pinch of salt and pepper until well combined.

Step 4: Assemble the Bakes
Lightly spray six small glass containers (meal prep or oven-safe) with avocado oil. Divide the cooked sausage mix and sweet potatoes evenly between them. Pour the egg mixture over top—filling each nearly to the brim. Sprinkle with Manchego and a little chopped green onion. Optional: swirl a little extra pesto on top of each.

Step 5: Bake to Perfection
Place containers on a baking sheet and bake at 375°F for 30–35 minutes, or until eggs are set and tops are slightly golden. Let cool before storing.

Tweaks & Additions:

Swap sausage for crumbled tempeh or beans for a vegetarian version
Sub butternut squash or carrots for the sweet potatoes
Add chopped spinach or kale for a green boost
Use goat cheese or feta for a tangy twist
Spice it up with red pepper flakes or hot sauce

Why This Meal Prep Bake Fuels More Than Just Hunger:

Sausage = Protein + Staying Power – Keeps blood sugar stable and hunger at bay
Eggs = Nutrient-Dense & Brain Loving – Full of choline, fat-soluble vitamins, and satisfaction
Sweet Potatoes = Complex Carbs + Mood Support – Magnesium + fiber to ground and uplift
Pesto = Flavor + Healthy Fats – Basil and olive oil support digestion and satiety
Manchego = Calcium + Umami – Rich flavor that balances the dish beautifully