Sheet-Pan Eggs
A dozen eggs baked in one thin, even layer with red pepper, green onions and cheddar, then cut into squares. They stack neatly into breakfast sandwiches and reheat in under a minute, so one pan covers a week of breakfasts.
Nutrition per serving
2 squares- Net carbs
- 2.4g
- Calories
- 275kcal
- Protein
- 17g
- Fat
- 21g
- Total carbs
- 2.9 g
- Fiber
- 0.4 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Denver (ham & green pepper): Diced ham, green pepper and onion bake into the eggs, for classic Denver-omelet flavor in every square.
- Scatter the ham, green pepper and onion in the pan in place of the red pepper before pouring in the eggs. Dice the onion small so it softens as it bakes.
Spinach & feta: Chopped spinach and salty feta in place of the red pepper and cheddar make a lighter, Greek-style square.
- Scatter the raw chopped spinach in the pan, pour over the eggs and dot with the feta. Cut the salt to ¼ teaspoon, since feta is salty.
Southwest (green chile & Jack): Mild green chiles, pepper Jack and a little cumin give the squares a Tex-Mex flavor that suits a spoonful of salsa.
- Whisk the cumin into the eggs. Pat the chiles dry on paper towels and scatter them over the pan with the pepper, so the eggs don't weep.
- Also add
- Also add
Estimated cost $5.09 for 6 servings ($0.85 each) · how we estimate
Instructions
-
Heat the oven to 350°F (175°C). Line a 9×13-inch (23×33 cm) rimmed baking pan with parchment, letting it come up the sides, and butter the parchment well.
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Whisk the eggs, cream, salt, pepper and garlic powder in a large bowl for about 1 minute, until completely uniform with no streaks of white.
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Scatter the bell pepper and green onions evenly over the pan, pour in the eggs and sprinkle the cheddar over the top.
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Bake 18–22 minutes, until the eggs are just set in the center and no longer jiggle when you shake the pan (160°F/71°C). The edges should be barely golden.
-
Cool 5 minutes, lift the slab out by the parchment and cut it into 12 squares.
Tips for success
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Pull the pan as soon as the center is set. Thin eggs overcook quickly and turn rubbery and watery. - Each square fits a sandwich. Stack one on a toasted keto English muffin with a sausage patty, or use them in our breakfast sandwich.
- Dice any vegetables you add finely. Big chunks make the squares break apart and release water as they bake.
Nice to have, not needed
- Parchment lets you lift the whole slab out for clean squares — in a well-buttered pan without it, cut the squares in the pan.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 2 months
Reheat: Microwave 30–45 seconds (60–75 seconds from frozen), or warm at 350°F (175°C) for 8–10 minutes.
Prep tip: Freeze the squares flat with parchment between them, then bag them; they go straight from the freezer to the microwave.
Refrigerate in an airtight container up to 4 days, or freeze squares between sheets of parchment up to 2 months.
Variations
3 variations, each with its own ingredients and macrosDenver (ham & green pepper)
ProteinDiced ham, green pepper and onion bake into the eggs, for classic Denver-omelet flavor in every square.
- red bell pepper → green bell pepper
- + 1 cup cooked ham
- + ¼ cup onion
3.4 g net · 318 kcal · 22 g protein · 24 g fat · ≈$1.16 per serving (+1 g net carbs vs the original)
Spinach & feta
VeggiesChopped spinach and salty feta in place of the red pepper and cheddar make a lighter, Greek-style square.
- red bell pepper → baby spinach
- sharp cheddar → feta
2.2 g net · 248 kcal · 16 g protein · 19 g fat · ≈$1.09 per serving (−0.2 g net carbs vs the original)
Southwest (green chile & Jack)
FlavorMild green chiles, pepper Jack and a little cumin give the squares a Tex-Mex flavor that suits a spoonful of salsa.
- sharp cheddar → pepper Jack cheese
- + 1 can diced green chiles (4 oz)
- + ½ tsp ground cumin
2.6 g net · 274 kcal · 18 g protein · 21 g fat · ≈$1.11 per serving (+0.2 g net carbs vs the original)
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