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This recipe has everything you love about a keto breakfast—sausage, eggs, cheese, and veggies—in one easy-to-make casserole your whole family will love.
Nothing wrong with the classic keto breakfast of bacon and scrambled eggs, right?
But if you're like me, you don't have time to stand around the stove every morning and fry eggs for my whole family like a little cook! I need something easy to make - and mostly hands free. That's why I love this Sausage, Eggs and Cheese Keto Breakfast Casserole.
This recipe is just right for a lazy Saturday morning when you can serve it to a group of brunch guests. But it's just as perfect for Sunday afternoon meal prep and having a ready-to-eat breakfast ready for breakfast all week long.
But don't limit it to breakfast! It's great to have as a savory snack or 'breakfast before dinner'.
How to make the Keto Breakfast Casserole
I haven't always been a fan of stews - but I've seen the light! I love this breakfast casserole recipe because it's so easy to make and almost all of the cooking is hands-free. ! Only with15 minutes preparation time, this casserole requires almost no time commitment.
If you want more keto casseroles, check this one outStuffed Cauliflower Casserole!
To get started, gather your materials. call forworse, ei, kaas, and spinach in this version, but feel free to vary the ingredients to suit your taste.
If you start with fresh sausage, fry the meat in a pan over medium heat until cooked. If you start with already cooked egg whites, you can skip this step!
Then you pour the meat into your pot and top with the cooked vegetable mixture. For this recipe I used some frozen spinach and some red pepper. Again, use whatever you want. Throw in some mushrooms if you have them in the fridge!
Then you make the egg mixture. Crack a dozen eggs (yes, a dozen!) into a large mixing bowl. Add the whipped cream and a cup of grated cheese. Then add some salt, pepper and some garlic powder.
Suggestion:Before you go crazy with the salt, try some of the cooked sausage. I found that the sausage I used was already quite salty, so I only added 1/2 teaspoon more salt. You will have to make this judgment depending on the type of sausage/protein you want to use.
Then pour the egg mixture into the pan, give everything a quick stir and cook until the eggs are set and the edges start to brown. This is!
Suggestion:If you find that your pan is browning too quickly, cover the pan with aluminum foil.
Keto Egg Casserole Ingredients
There are five main ingredients in this healthy breakfast casserole: eggs, cream, meat, vegetables and cheese. In this version, I've called for a savory combination of fresh breakfast sausage, cheddar cheese, and spinach.
I want my recommendation for itthe best breakfast meatchoices; ButcherBox bacon and sausage is some of the tastiest you'll ever have - it's keto-approved, nitrate-free, withno added sugar. Their sausage is a customer favorite and perfect for any breakfast recipe you can think of - including this keto breakfast casserole!
That being said, one of the best things about this recipe is that it is extremely customizable. I chose sausage and vegetables for this particular dish, but if you're vegetarian, you can replace the sausage with tofu crumbles or more vegetables.
Or, if you don't want to use sausage, use a different type of meat. Do it! This is your breakfast.
Keto Breakfast Casserole is also a great vehicle for leftovers. You can adapt this recipe to whatever meat and vegetables you have in your fridge. Here are somevariations on the keto breakfast dishthat you might want to try.
- Instead of brown sausage, try roast chicken, crispy bacon or diced ham
- Instead of spinach, try leftover kale, steamed broccoli or Swiss chard
- instead of cheddar, try Swiss or Gouda
- If you don't mind a few extra carbs, and fresh diced tomatoes and peppers
Another tip: Start with fully cooked meat. This is especially helpful if you're using something like leftover ground beef or even something like shredded roast chicken.
How to Freeze the Breakfast Casserole
To make/freeze this casserole ahead of time: You can freeze the uncooked casserole for up to 2 months. Cover very tightly with plastic wrap and aluminum foil.
Baked casserole can be frozen for up to 2 months. To freeze, let pan cool completely and wrap tightly. To serve, thaw in refrigerator overnight and bake at 350ºF for about 20 minutes or until heated through.
How to Reheat the Breakfast Casserole
You can reheat individual servings of the breakfast casserole in the microwave, or you can reheat multiple servings in the oven. To reheat it, first preheat the oven to 350 degrees Fahrenheit. Cover the rest of the breakfast pot with a piece of aluminum foil to hold in the moisture and reheat for 15 minutes or until heated through.
Keto Meal Prep with Breakfast Casserole
Keto Breakfast Casserole is one of those great make-ahead recipes that are perfectpreparing a keto meal. It's super useful as a quick meal or to have on hand for those mornings when you just have to run out the door.
This breakfast casserole will keep in the fridge for about 3-4 days. Be sure to cover your dish with a lid or wrap it tightly with aluminum foil or plastic wrap.
You can also pre-portion this casserole in these meal prep containers. I love theseglass food preparation containersbecause they are made of very strong, environmentally friendly glass. And the locking lids are watertight.
- 12 worse
- 1 cup frozen spinach
- 1/4 cup bell pepper, chopped
- 12 large eggs
- 1/2 cup whipped cream
- 1 and 1/2 cups shredded cheddar cheese (divided)
- 1/4 teaspoon garlic powder
- 1/2 teaspoon salt, or to taste
- 1/2 kg of black pepper
- Spray a 9×13 pan with nonstick cooking spray. Preheat oven to 350ºF.
- Brown the sausage in a large pan over medium heat. Use a spatula or wooden spoon to break up the sausage into smaller pieces as it cooks. Spoon the browned sausage evenly into the prepared casserole. Put it aside.
- In the same large pan, saute the spinach and peppers until the vegetables are soft, about 5 minutes. Add the cooked vegetable mixture to the sausage in the pot. Stir to distribute the vegetables evenly. Put it aside.
- In a medium bowl, whisk together the eggs, heavy cream, and 1 cup of the grated cheese. Season with garlic powder, black pepper and salt.
- Pour the egg mixture evenly over the sausage and vegetable mixture. Stir to combine. Sprinkle with remaining 1/2 cup grated cheese.
- Bake for about 30-40 minutes or until the eggs are set and the edges are starting to brown. Let cool for at least 10 minutes before serving.
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Production efficiency:9Serving Size:1/9
Quantity per serving:Calories:291Total Fat:24 grSaturated fat:10 grShe knows:0 gUnsaturated fats:11 grCholesterol:292 mgSodium:602 mgCarbohydrates:3 grFiber:1 grSugar:1 grEgg white:16 gr
The nutritional information shown is an estimate from an online nutrition calculator. Carb count varies by ingredients and brands. It should not be considered a substitute for the advice of a professional nutritionist.
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Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.How many carbs are in an egg and sausage casserole? ›
On this diet, your daily carb intake should be about 20 to 50 grams. When it comes to keto diet foods, people rely on protein-rich foods such as nuts, cheese and meats. Sausage is made from pork or chicken. Thus far, sausage qualifies as a keto-friendly food.What to eat for breakfast on keto if you can t eat eggs? ›
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Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.Can I eat all the eggs I want on keto? ›
Is there such a thing as too many eggs on a keto diet? The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.How many carbs are in sausage egg and cheese? ›
Sausage, egg, and cheese sandwich on an English muffin (1 each) contains 26.4g total carbs, 24.4g net carbs, 20.2g fat, 15.3g protein, and 349 calories.How many carbs are in keto scrambled eggs? ›
Are scrambled eggs keto-friendly? Yes, scrambled eggs are a great way to start the day when you are on a keto diet! One egg boasts 7 grams of protein, 5 grams of fat, and just . 6 grams of carbs, making it an excellent option for a keto diet.How many carbs in a sausage egg and cheese omelet? ›
|Amount Per Serving||% Daily Value*|
This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.
Not consuming breakfast, even a few times per week, extends your fast a little longer (if you started fasting the day before), which is a simple way to improve autophagy.Can I eat bacon on keto? ›
Absolutely. All bacon is keto bacon! Since carbs in bacon are naturally low, it's a highly popular choice for a low carb lifestyle.Can I eat bacon and eggs everyday on keto? ›
However, many diet experts claim that bacon should be a key component when embracing the ketogenic – or keto – diet to boost energy and thus lose weight. That's good news for those who enjoy a daily dose of bacon for breakfast beside a pile of scrambled eggs or tucked into a tasty sandwich.Can you eat bacon and eggs every morning on keto? ›
Bacon and Eggs is a classic breakfast favorite, especially for those on a paleo, low carb or keto diet. This Low Carb Bacon and Eggs breakfast in a skillet is perfect for any day of the week when you want to switch things up.Can you eat oatmeal on keto? ›
Can oatmeal be part of a Keto diet? Oatmeal is not recommended on the keto diet as it is naturally high in carbohydrates. Instead, you should opt for low-carb alternatives like almond flour and coconut flour.Can you eat 10 eggs a day on keto diet? ›
The keto egg fast plan rules are to eat 1 tablespoon of fat for each egg consumed and up to one ounce of cheese for each egg consumed. It is normal to eat 6 – 10 eggs per day, but if you are a man or especially active, you might eat even more to ensure you are getting enough protein and calories.Can I have 3 eggs for breakfast on keto? ›
As eggs are a keto-friendly food, you can include 3 to 6 eggs in your daily diet instead of eating eggs the entire day. People with congenital or hereditary heart disease must consult a physician before eating 3-6 eggs a day.How many net carbs are in 2 scrambled eggs? ›
Abc Country Restaurants Classic Breakfasts 2 Scrambled Eggs (1 serving) contains 3g total carbs, 3g net carbs, 15g fat, 14g protein, and 200 calories.How many net carbs are in 3 scrambled eggs? ›
How many carbs in scrambled eggs? While the carb count can change if you add other ingredients, an egg scrambled plain or with any fat will still have the same carb count – 0.36-0.48 grams of total carbs and net carbs.