Sheet Pan Breakfast Pizza with Sunny Side Up Eggs and Veggie-Loaded Cauliflower Crust
There is something genuinely exciting about turning breakfast into a pizza. Not just any pizza, though. This sheet pan breakfast pizza with sunny side up eggs is built from the ground up to fuel your morning properly, with a high-protein cauliflower crust, a creamy Greek yogurt base sauce, and a colourful crown of roasted vegetables and perfectly set sunny side up eggs. It looks dramatic and impressive, but the whole thing comes together on a single pan with minimal fuss. Great for weekends when you want to slow down and actually enjoy breakfast, but simple enough that it won't eat up your whole morning.
The crust is the real star of this recipe. Instead of a traditional refined-flour base, we use a cauliflower and oat flour blend, bound with egg and part-skim mozzarella. This gives you a crust that is genuinely crispy around the edges, holds up to toppings without flopping, and delivers a meaningful hit of fibre and protein before you have even added a single topping. The Greek yogurt white sauce replaces the usual heavy butter-and-cream gravy. It is tangy, creamy, and seasoned with garlic, Dijon mustard, and a pinch of nutmeg. You get all that luscious comfort without the calorie spike. The sauce also adds a solid boost of protein, which makes this pizza far more sustaining than anything you would find at a brunch buffet.
For toppings, we go heavy on vegetables. Thinly sliced red onion, baby spinach, cherry tomatoes, and roasted red capsicum bring colour, antioxidants, and a natural sweetness that balances the savoury base beautifully. Turkey sausage, crumbled and lightly browned, adds a satisfying meaty element without any pork. And then there are the eggs. Six sunny side up eggs are nestled into little wells in the toppings during the final few minutes of baking, so the whites set firmly while the yolks stay gorgeously runny. When you cut into a slice and that golden yolk spills over the vegetables and sauce, it creates its own additional dressing. It is the kind of moment that makes breakfast feel like an event.
This recipe is designed with real nutrition goals in mind. Each serving comes in at around 310 calories with close to 26 grams of protein, making it a genuinely high-protein breakfast option. The fibre from the cauliflower, oats, and vegetables keeps you full and satisfied well into the late morning. Sugar is kept very low, since there is no sweet sauce or processed dough involved. The whole pizza bakes on a single large sheet pan, which means clean-up is quick and stress-free. You can also prep the crust and sauce the night before, so on the day you are serving it, you are really just assembling and baking. This is the kind of breakfast recipe that earns a permanent spot in your weekly rotation.
Ingredients
- 3 cups cauliflower rice (fresh or frozen and thawed, moisture squeezed out thoroughly)
- 1 cup oat flour (use certified gluten-free oat flour if needed)
- 1 cup part-skim mozzarella (shredded, divided)
- 2 large eggs (for the crust mixture)
- 1 tsp garlic powder
- 1 tsp dried Italian herbs
- 1 tsp fine sea salt (for the crust)
- 3 cup plain Greek yogurt (full-fat or 2 percent, for the sauce)
- 1 clove garlic (finely minced)
- 1 tsp Dijon mustard
- 1 tsp ground nutmeg
- 1 tsp black pepper (freshly ground)
- 2 links turkey sausage (casings removed, crumbled)
- 1 cup baby spinach (loosely packed)
- 1 cup cherry tomatoes (halved)
- 1 cup roasted red capsicum (sliced, from a jar is fine, patted dry)
- 1 medium red onion (very thinly sliced)
- 6 large eggs (for the sunny side up topping)
- 1 cup part-skim mozzarella (extra shredded, for topping)
- 2 tbsp fresh chives (chopped, for garnish)
- 1 tbsp olive oil (for greasing the pan)
- 1 pinch red pepper flakes (optional, for serving)
Instructions
- 1
Preheat your oven to 220 degrees C (425 degrees F). Line a large rimmed sheet pan (approximately 33 x 46 cm or 13 x 18 inches) with parchment paper and brush lightly with olive oil.
A well-oiled pan ensures the crust lifts cleanly without sticking and develops a golden, crispy underside.
- 2
If using fresh cauliflower rice, spread it on a clean kitchen towel and microwave for 4 minutes. Allow it to cool slightly, then gather the edges of the towel and wring out as much moisture as you possibly can. You need the cauliflower to be very dry. If using thawed frozen cauliflower rice, squeeze it thoroughly in the same way.
This step is the single most important one for crust success. Any excess moisture will make the crust soggy and prevent it from holding together.
- 3
In a large mixing bowl, combine the dry cauliflower rice, oat flour, 3/4 cup of the shredded mozzarella, the 2 eggs for the crust, garlic powder, dried Italian herbs, and sea salt. Mix until a cohesive dough forms.
- 4
Transfer the cauliflower mixture to the prepared sheet pan. Use your hands or the back of a damp spatula to press it into an even layer, roughly 5 to 6mm thick. Aim for an even rectangle that reaches close to the edges of the pan. Bake for 18 to 20 minutes, until the crust is firm, dry to the touch, and lightly golden at the edges.
Do not rush this step. The crust needs to be properly set before you add toppings or it will turn soft and collapse.
- 5
While the crust bakes, cook the crumbled turkey sausage in a non-stick skillet over medium heat for 5 to 6 minutes, breaking it into small pieces as it cooks, until lightly browned and cooked through. Set aside on a plate lined with paper towel.
- 6
In a small bowl, stir together the Greek yogurt, minced garlic, Dijon mustard, ground nutmeg, and black pepper until smooth and well combined. Taste and adjust seasoning if needed.
The sauce will look thick, which is exactly right. It spreads easily on the warm crust and will not make it soggy.
- 7
Remove the crust from the oven and reduce the oven temperature to 200 degrees C (400 degrees F). Spread the Greek yogurt sauce evenly over the hot crust, leaving a small border around the edges. Scatter the cooked turkey sausage, baby spinach, cherry tomatoes, roasted red capsicum, and red onion over the sauce. Sprinkle the remaining mozzarella over the top.
- 8
Using the back of a spoon, gently create 6 small shallow wells across the top of the pizza, spacing them out evenly. Carefully crack one egg into each well, keeping the yolks intact.
Crack each egg into a small bowl first before sliding it onto the pizza. This gives you much better control and prevents broken yolks.
- 9
Return the pan to the oven and bake for 10 to 13 minutes, until the egg whites are fully set and opaque but the yolks are still soft and runny. Keep a close eye on the eggs from the 9-minute mark, as oven temperatures vary.
If you prefer firmer yolks, simply bake for 2 to 3 minutes longer. Both textures are delicious, though runny yolks create a natural additional sauce when the pizza is sliced.
- 10
Remove the pizza from the oven and allow it to rest on the pan for 2 minutes. Scatter fresh chopped chives over the top and add a pinch of red pepper flakes if you like a little heat. Slice into 6 portions and serve immediately.
A pizza wheel cuts through cleanly without dragging the egg yolks. Use a large sharp knife if you do not have one.
Nutrition per serving
310kcal
Calories
26g
Protein
18g
Carbs
14g
Fat
4g
Fibre
4g
Sugar
490mg
Sodium
Pro Tips
- ✓
Squeeze the cauliflower rice until it is bone dry. This one action determines whether your crust is crispy or soggy.
- ✓
Do not skip pre-baking the crust. It needs to be firm before toppings go on.
- ✓
Room temperature eggs are slightly easier to crack neatly and may spread a little better on the pizza surface.
- ✓
Scatter lighter vegetables like spinach on top of heavier ones so they do not get buried and steam unevenly.
- ✓
Let the finished pizza rest for 2 minutes before slicing so the crust firms up slightly and slices come out cleaner.
- ✓
If your oven runs hot, check the eggs at the 8-minute mark to avoid overcooking the yolks.
Frequently Asked Questions
Variations
- •
Mediterranean Version
Swap the turkey sausage for sliced olives and sun-dried tomatoes. Replace the mozzarella topping with crumbled reduced-fat feta cheese. Add a handful of fresh rocket leaves after baking for a peppery finish.
- •
Smoky Capsicum and Chicken
Use diced cooked chicken breast instead of turkey sausage. Add smoked paprika to the yogurt sauce and top with sliced roasted red and yellow capsicums. A drizzle of hot sauce before serving ties everything together.
- •
Green Goddess Version
Blend fresh basil, baby spinach, and a squeeze of lemon into the Greek yogurt sauce for a vivid green base. Top with asparagus tips, baby peas, and sliced spring onions alongside the eggs for a fresh, vibrant take.
- •
Dairy-Free Version
Replace the mozzarella in the crust and toppings with a melting-style dairy-free mozzarella. Use a thick, unsweetened coconut yogurt in place of Greek yogurt for the sauce. The crust and flavour profile remain very similar.
Substitutions
- •Oat flour → Almond flour (Use the same quantity. Almond flour creates a slightly denser, richer crust and makes the recipe lower in carbohydrates and naturally gluten free.)
- •Turkey sausage → Chicken chorizo (Chicken or turkey chorizo adds a smoky, spiced flavour to the pizza and pairs particularly well with roasted capsicum.)
- •Greek yogurt → Cottage cheese blended smooth (Blend full-fat cottage cheese until completely smooth and use it exactly as you would the Greek yogurt. The protein content is similar and the taste is mild and creamy.)
- •Part-skim mozzarella → Reduced-fat cheddar (Cheddar gives a sharper, more pronounced cheese flavour and melts well. Use the same quantity.)
- •Fresh cauliflower rice → Frozen cauliflower rice (Thaw completely and squeeze out moisture very thoroughly before using. Frozen cauliflower rice often holds more water than fresh, so take extra care with the squeezing step.)
🧊 Storage
Store leftover slices in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer at 190 degrees C for 5 to 7 minutes to restore the crust crispiness. Microwaving is quicker but will soften the crust.
📅 Make Ahead
The cauliflower crust can be pre-baked and refrigerated overnight, wrapped tightly. The Greek yogurt sauce can be mixed and stored in a sealed container in the fridge for up to 2 days. The turkey sausage can be cooked and refrigerated separately. On the day of serving, assemble everything cold, then bake from the topping step at 200 degrees C, adding an extra 3 to 4 minutes to the final bake time to account for the cold crust.
