Keto Sausage and Veggie Breakfast Skillet.

There’s something about a good breakfast skillet that just works. Maybe it’s the fact that everything cooks in one pan, or maybe it’s because you can throw in whatever vegetables are hanging out in your fridge. Either way, this keto sausage and veggie breakfast has become my go-to on mornings when I want something filling that won’t leave me dragging by 10 AM.

I started making this recipe after getting tired of the same eggs-and-bacon routine. Don’t get me wrong—I love bacon—but sometimes you need more color on your plate, more texture, more of everything. This skillet brings together seasoned sausage, crisp bell peppers, tender zucchini, and perfectly cooked eggs in a way that feels substantial without being heavy. It’s the kind of breakfast that keeps you satisfied for hours, which is exactly what you want when you’re keeping carbs low.

The best part? You can prep most of it the night before. Brown the sausage, chop your vegetables, and store them separately in the fridge. In the morning, you’re just heating things up and cracking a few eggs. Even on a busy weekday, you can have this on the table in about 20 minutes. It’s become a weekend staple in my house, but it works just as well for meal prep—make a big batch on Sunday and reheat portions throughout the week.

Ingredients

For the skillet:

1 pound ground pork sausage (Italian or breakfast style)
2 tablespoons olive oil or avocado oil
1 medium zucchini, diced into half-inch pieces
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small onion, diced
2 cups fresh spinach, roughly chopped
3 cloves garlic, minced
4 large eggs
Salt and black pepper to taste
1 teaspoon smoked paprika
½ teaspoon red pepper flakes (optional)
¼ cup shredded cheddar cheese (optional)
Fresh parsley or cilantro for garnish

Instructions

Start by heating a large skillet over medium-high heat. Add the ground sausage and break it up with a wooden spoon or spatula. You want to get some good browning on the meat, so resist the urge to stir it constantly. Let it sit for a minute or two before breaking it up further. This creates those crispy, flavorful bits that make the whole dish better. Cook the sausage until it’s completely browned and cooked through, about 6 to 8 minutes. Once done, transfer it to a plate and set it aside.

In the same skillet, add your oil. There will likely be some fat left from the sausage, so you might not need the full two tablespoons—use your judgment. Add the diced onion and cook for about 3 minutes until it starts to soften and turn translucent. The onions will pick up all those browned bits left behind by the sausage, which adds another layer of flavor to the dish.

Toss in the bell peppers and zucchini. Season with salt, black pepper, and smoked paprika. The paprika adds a subtle smokiness that pairs really well with the sausage. Stir everything together and let the vegetables cook for about 5 to 7 minutes. You want them to be tender but still have a bit of bite. Overcooked, mushy vegetables aren’t what we’re after here.

Add the minced garlic and red pepper flakes if you’re using them. Cook for another minute, just until the garlic becomes fragrant. Garlic burns quickly, so keep an eye on it. Return the cooked sausage to the skillet and stir everything together so the meat and vegetables are evenly distributed.

Make four small wells in the mixture by pushing the sausage and vegetables aside. Crack an egg into each well. If you prefer your eggs scrambled, you can absolutely do that instead—just scramble them right into the mixture and stir until cooked. For this version, though, I like keeping the eggs whole. Season the tops of the eggs with a pinch of salt and pepper.

Reduce the heat to medium-low and cover the skillet with a lid. Let the eggs cook for about 4 to 6 minutes, depending on how you like your yolks. I usually go for about 5 minutes, which gives me a yolk that’s set around the edges but still a little runny in the center. If you want fully cooked yolks, give it the full 6 minutes or even a bit longer.

While the eggs are cooking, add the chopped spinach around the eggs. It will wilt down in the last minute or two of cooking. If you’re adding cheese, sprinkle it over the top now so it melts as the eggs finish cooking.

Remove the skillet from the heat and garnish with fresh herbs. Serve immediately while everything is hot.

Flavor & Texture Notes

This breakfast skillet hits all the right notes. The sausage provides a savory, slightly spiced base that anchors the whole dish. Depending on the type of sausage you use, you might get hints of fennel, sage, or black pepper. The vegetables add freshness and a range of textures—the peppers have a slight crunch even after cooking, the zucchini becomes tender and soaks up the flavors from the sausage, and the onions add sweetness.

The eggs bring everything together with their rich, creamy yolks. When you break into a perfectly cooked egg and the yolk runs into the sausage and vegetables, it creates a natural sauce that coats everything. The spinach wilts down and adds a mild, earthy flavor that balances the richness of the meat and eggs.

If you add the smoked paprika, you’ll notice a gentle smokiness that doesn’t overpower but definitely makes the dish more interesting. The optional red pepper flakes give just enough heat to wake up your palate without making the dish spicy. And if you go for the cheese, it adds a sharp, salty element that complements the other ingredients.

Tips & Variations

If you can’t find good quality ground sausage, you can make your own seasoning blend. Mix ground pork with fennel seeds, sage, garlic powder, salt, and pepper. This gives you more control over the flavor and lets you adjust the seasoning to your preferences.

For a dairy-free version, skip the cheese or use a dairy-free alternative. The dish is still plenty flavorful without it. You can also add nutritional yeast for a cheesy flavor without actual cheese.

Swap out the vegetables based on what you have or what’s in season. Mushrooms work really well in this recipe—they add an earthy, meaty quality. Cherry tomatoes are another good option. Just add them in the last few minutes of cooking so they soften but don’t turn to mush. Asparagus, chopped into one-inch pieces, is great in the spring. Cauliflower florets, diced small, add bulk and soak up flavors nicely.

If you’re not a fan of pork sausage, ground turkey or chicken sausage works just as well. You can also use ground beef seasoned with taco spices for a different flavor profile. For a vegetarian version, use plant-based sausage or skip the meat entirely and add extra vegetables and some white beans for protein.

The eggs can be cooked however you prefer. Scrambled eggs mixed right into the skillet make this easier to serve and portion out for meal prep. Poached eggs on top would be elegant if you’re serving this for brunch. Fried eggs work too, though you’d need to cook them separately and place them on top at the end.

Storage & Make-Ahead

This breakfast skillet stores well in the refrigerator for up to four days. Let it cool completely before transferring to an airtight container. If you’re meal prepping, portion it out into individual containers so you can grab one on your way out the door.

To reheat, use the microwave for about 90 seconds, stirring halfway through. You can also reheat in a skillet over medium heat with a splash of water to keep everything from drying out. The eggs will firm up more when reheated, but the overall dish still tastes great.

For make-ahead prep, you can cook the sausage and chop all the vegetables the night before. Store them separately in the fridge. In the morning, just combine everything in the skillet and add fresh eggs. This cuts your cooking time down to about 10 minutes.

You can freeze portions of this dish, though the texture of the eggs changes a bit after freezing. If you plan to freeze it, consider leaving the eggs out and adding fresh ones when you reheat. The sausage and vegetable mixture freezes beautifully for up to three months.

Serving Suggestions

This skillet is substantial enough to stand on its own, but there are plenty of ways to round out the meal. Serve it with sliced avocado on the side for extra healthy fats and a creamy contrast to the cooked vegetables. A dollop of sour cream or Greek yogurt adds tanginess and cools down any heat from the red pepper flakes.

If you’re not strictly keto, a slice of whole grain toast or a small portion of roasted potatoes makes this feel like a complete diner-style breakfast. For staying low-carb, try it with cauliflower hash browns or serve it over a bed of mixed greens for a breakfast salad.

Hot sauce is always a good addition. Whether you prefer a vinegar-based hot sauce or something creamier like sriracha mayo, it adds another dimension to the flavors. Fresh salsa or pico de gallo works too, especially if you’ve used the taco-seasoned beef variation.

For a brunch gathering, set up a topping bar with shredded cheese, diced jalapeños, sliced green onions, and different hot sauces. Let people customize their own portions. This also works well as part of a larger brunch spread alongside other dishes.

FAQ

Can I make this without eggs? Yes, absolutely. The sausage and vegetable mixture is great on its own and can be served as a side dish or over cauliflower rice for a complete meal. You could also top it with a fried egg cooked separately if you don’t want the eggs cooked into the skillet.

What’s the best type of sausage to use? Italian sausage gives you a classic flavor with fennel and herbs. Breakfast sausage tends to be milder and works well if you’re not a fan of fennel. Spicy sausage adds a kick. Really, any ground sausage you enjoy will work here. Just check the ingredients if you’re strict keto, as some brands add sugar or fillers.

How do I prevent the vegetables from getting soggy? Make sure your skillet is hot enough when you add the vegetables, and don’t overcrowd the pan. If your skillet isn’t large enough, cook the vegetables in batches. Also, don’t cover the pan while cooking the vegetables—covering traps steam and makes them soft instead of letting them develop some color and texture.

Can I double this recipe? You can, but you’ll need a very large skillet or you’ll need to cook it in batches. If you’re making a big batch for meal prep, it might be easier to use two skillets at once. Just divide the ingredients between them and follow the same steps.

Is this recipe really keto-friendly? Yes, as written, this recipe is low in carbs and high in fat and protein, which fits keto macros. One serving (about a quarter of the recipe) has roughly 5-7 grams of net carbs, depending on the exact vegetables and sausage you use. Most of the carbs come from the vegetables, which also provide fiber, vitamins, and minerals.

Conclusion

This keto sausage and veggie breakfast skillet proves that low-carb eating doesn’t mean boring food. It’s colorful, filling, and packed with flavor. Whether you’re making it for a lazy weekend morning or prepping it for the week ahead, it’s the kind of recipe that makes breakfast something to look forward to. Give it a try, adjust it to your taste, and see why a good skillet breakfast never goes out of style.