• Skip to primary navigation
  • Skip to main content
  • Skip to footer
The Sassy Dietitian

The Sassy Dietitian

Real Food Nutrition in a Fast Food World

  • About
  • Recipes
  • Blog
  • Services
    • Media & Brand Partnership
    • One-On-One Coaching Waitlist
    • Group Programs
  • Resources
  • Contact
  • Links
  • Facebook
  • Instagram
  • Pinterest
  • YouTube

STAY UP TO DATE!

Sheet-Pan Breakfast Bake

Yum

October 23, 2018 By Laura Ligos, MBA, RD, CSSD Leave a Comment

Jump to Recipe·Print Recipe

Hello from Washington, DC. You guys, I lost my voice (if you have it, please return) and I sound absolutely ridiculous so I’m glad that I can type to you and you won’t notice. I am having an absolute blast and cannot wait to update you on what I’ve been learning here at the conference. I have been lucky enough to connect with so many like-minded Dietitians that its been an absolute blast and maybe why I’ve lost my voice.

Anywho, that’s neither here nor there, I want to share with you this breakfast bake recipe. I LOVE breakfast for dinner and this is my go-to meal for when groceries are limited and time is tight. You can use any spice of your choice to make this dish your own, but I’m sure this recipe will help you when you get the question “what’s for dinner tonight?”

Sheet-Pan Meals

When I first saw people making sheet-pan meals, I was like “DUHHH” why didn’t I think of that?! It’s such a great concept and makes for an easy weeknight dinner. I like to get creative with my sheet pan meals, some turn out amazing, others turn out, well, not-so-amazing. The thing with cooking in the kitchen is that it’s sometimes an experiment, and that’s okay. I’ve found some of my biggest mistakes turn into the best recipes.

So, grab yourself a sheet pan, some parchment paper and/or some cooking spray and start making some food! The great part is that it will be easy on the cleanup and after all, I hate cleaning up so I think I may try and make a few more recipes for you on the good ol’ sheet pan. Objections?! I sure hope not.

 

Breakfast Bake

Like I said I love breakfast for dinner. As I’m writing this, I’m craving some delicious breakfast since we’ve really been mostly snacking at the conference we are at. I decided to bake this one because have you ever cooked potatoes on the stovetop?! It takes for forever because you end up sitting there watching them cook. It’s like watching paint dry.

Anywho, I figured let’s try baking the potatoes so I can get other things done around the house. Then, I thought, what if instead of making the eggs to order I just cracked them in the potatoes?! It was magical! Dinner made on one sheet pan.

You will know the eggs are ready when the egg whites are no longer opaque. Feel free to skip the eggs and sausage and make those to order BUTTTTT that means more dishes, so that is up to you.

Enjoy! Stay tuned for the return of my voice and me to Albany where I’ll share with you what happened in Washington, DC.

Pro Tip: Use any vegetables you have on hand in this bake to plump it up or to be savvy with what’s on hand.

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon

Sheet-Pan Breakfast Bake

  • Yield: 4-6 1x
Print
Pin

Scale

Ingredients

  • 1–1/2 tbsp olive oil
  • 2.5–3lbs potatoes, washed & chopped
  • 2 bell peppers, chopped
  • 1 large red onion, chopped
  • 4 cloves garlic, minced
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1 package frozen sausage, optional (~5.6 oz. or 8 links, I used Teton Waters Ranch Breakfast Links| https://www.tetonwatersranch.com/products/original-breakfast-links/ )
  • 6–8 eggs

Instructions

  1. Preheat oven to 425°F and line a large baking sheet with parchment paper. Optional: spray with cooking spray, set aside
  2. In a large bowl, toss potatoes, peppers, red onion, garlic, oil, and spices so evenly covered.
  3. Place potato mixture on the baking sheet and spread out evenly
  4. Bake for 25-30 minutes, or until potatoes are fork-tender, turning once
  5. Add sausage and make 6-8 holes in potatoes and crack an egg in each hole
  6. Bake for an additional 10-12 minutes or until egg whites are set and sausage cooked through.


Nutrition

  • Serving Size: 1-2 eggs + hash

Did you make this recipe?

Tag @@thesassydietitian on Instagram

xoxo,

Sassy

…

Pin Now, Bake Later

…

I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING. 

Related

Filed Under: Breakfast/Brunch, Main Course, Recipes

STAY UP TO DATE!

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now time to introduce this sassy human who is already so well loved to the world...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Introducing 

💙 Connor James Ligos 💙
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mom, Dad & Bode are all doing well!
.
.
.
.
.
#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do I share this? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got it!?! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, carry on.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
xoxo,
Sassy
.
.
.
.
.
#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead we should look to the grey area in between for our nutrition guidance. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do I mean?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We can have a glass or 2 of wine but we should probably also drink some water. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We can take rest days but we should also find ways to move our bodies regularly.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And the list goes on.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Xoxo,
Sassy
.
.
.
.
.
#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

Footer

The Sassy Dietitian

Real Food Nutrition in a Fast Food World

STAY UP TO DATE

SAERCH THIS SITE

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
Copyright © 2019 · The Sassy Dietitian | Design by Reach Creative | Privacy Policy