HomeBreakfastSausage and Egg Keto Breakfast Casserole Recipe

Sausage and Egg Keto Breakfast Casserole Recipe

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Sausage and Egg Keto Breakfast Casserole Recipe

The phrase “breakfast is the most important meal of the day” might feel overused, but for anyone following a ketogenic lifestyle, it couldn’t be more accurate. A nutrient-dense, protein-rich breakfast can set the tone for sustained energy, mental clarity, and appetite control throughout the day. And few meals deliver on all fronts like a Sausage and Egg Keto Breakfast Casserole—a dish that’s not only easy to prepare but also packed with satisfying flavors and essential fats, all while staying low in carbohydrates.

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The beauty of this casserole lies in its simplicity and adaptability. It’s built on familiar, comforting ingredients—juicy sausage, fluffy eggs, rich cheese, and low-carb vegetables—but transforms them into a unified dish that’s greater than the sum of its parts. Whether you’re meal prepping for a busy week, feeding a family, or looking to impress at brunch without breaking your carb budget, this casserole is a reliable go-to.

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But it’s more than just convenient. This dish represents a way of eating that prioritizes whole, nourishing ingredients while staying mindful of macronutrients. Every bite is a balance of protein, fat, and fiber—ideal for those maintaining ketosis or anyone looking to reduce their intake of processed grains and sugars. Yet what sets it apart is that it doesn’t feel like a compromise. You don’t have to sacrifice flavor or texture just to meet your nutritional goals.

The sausage and egg casserole has long been a breakfast favorite across cultures, but the keto adaptation reimagines it through a low-carb lens. Gone are the breadcrumbs, potatoes, and carb-heavy fillers—in their place are flavor-forward alternatives like cauliflower, spinach, mushrooms, or even zucchini. You get the same satisfying experience, minus the blood sugar spike.

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Step-by-Step Instructions: How to Make a Sausage and Egg Keto Breakfast Casserole

This recipe is designed to be:

  • Low in carbs

  • High in healthy fats and protein

  • Easy to prepare ahead of time

  • Versatile and customizable for various keto preferences

We’ll break this down into the following stages:

  1. Choosing and preparing your ingredients

  2. Cooking the sausage and vegetables

  3. Mixing the egg and dairy base

  4. Assembling the casserole

  5. Baking it to perfection

  6. Cooling, slicing, and storing

  7. Keto macro breakdown and tracking tips

1. Choosing and Preparing Your Ingredients

Base Ingredients (Standard Recipe for 8 Servings):

  • 1 pound ground breakfast sausage (sugar-free)

  • 10 large eggs

  • 1/2 cup heavy cream or unsweetened full-fat coconut milk

  • 1 cup shredded sharp cheddar cheese

  • 1/2 cup shredded mozzarella or Monterey Jack cheese

  • 1 cup chopped spinach (fresh or frozen, drained)

  • 1/2 cup diced bell pepper (optional, small amount for flavor and color)

  • 1/4 cup chopped green onions or chives

  • Salt and pepper to taste

  • 1 tablespoon butter or olive oil (for greasing)

Optional Add-ins: sautéed mushrooms, diced zucchini, riced cauliflower, jalapeños, cooked bacon, or fresh herbs like parsley or thyme.

Step-by-Step Ingredient Prep:

1.1 Check your sausage
Make sure you’re using sugar-free breakfast sausage or ground pork seasoned with keto-friendly spices. Many commercial sausages contain hidden sugars or fillers—read the label carefully. If making your own, combine ground pork with sage, thyme, salt, pepper, and a pinch of red pepper flakes.

1.2 Prepare vegetables

  • Spinach: If using frozen, thaw and squeeze out excess moisture using a cheesecloth or paper towel. Excess water can make your casserole soggy.

  • Fresh vegetables: Dice small and keep volume low—this is a protein-focused dish. If using watery vegetables (like mushrooms or zucchini), sauté first and drain.

2. Cooking the Sausage and Vegetables

Instructions:

2.1 Brown the sausage
In a large skillet over medium heat, cook the ground sausage, breaking it apart as it browns. Cook until fully done (no pink remains), then drain off excess grease if necessary. Remove from heat and set aside to cool slightly.

2.2 Sauté additional vegetables
If you’re using fresh mushrooms, bell peppers, onions, or zucchini, sauté them in the sausage grease or a bit of olive oil until soft and most of the moisture has evaporated—about 5–7 minutes.

Tip: Pre-cooking vegetables prevents excess water from being released into the casserole as it bakes, which helps maintain a firm, sliceable texture.

3. Mixing the Egg and Dairy Base

Instructions:

3.1 Crack and whisk the eggs
In a large mixing bowl, crack 10 eggs. Add a pinch of salt and pepper. Whisk thoroughly until yolks and whites are fully combined.

3.2 Add heavy cream
Pour in 1/2 cup of heavy cream. This gives the casserole its rich, custardy texture. For dairy-free, use unsweetened full-fat coconut milk or almond milk (but expect a slightly different flavor profile).

3.3 Add shredded cheese
Stir in the shredded cheddar and mozzarella. Cheddar adds flavor; mozzarella provides gooey meltiness. You can substitute other cheeses like pepper jack, gruyère, or gouda depending on preference.

3.4 Fold in vegetables
Add the cooked spinach (and any other sautéed vegetables), chopped green onions, and cooled sausage to the egg mixture. Stir everything until evenly distributed.

Tip: Don’t add piping hot sausage or vegetables straight from the pan—this can scramble the eggs prematurely.

4. Assembling the Casserole

Instructions:

4.1 Preheat the oven
Set your oven to 350°F (175°C).

4.2 Grease your baking dish
Use butter or olive oil to coat a 9×13-inch glass or ceramic baking dish. This helps prevent sticking and gives the bottom a slight golden crust.

4.3 Pour in the mixture
Carefully pour the egg, sausage, and veggie mixture into the prepared baking dish. Use a spatula to spread everything evenly.

4.4 Optional toppings
Sprinkle additional shredded cheese, fresh herbs, or crumbled bacon on top for added flavor and texture.

Tip: Place your casserole dish on a baking sheet before placing it in the oven—this makes it easier to handle and catches any potential spills.

5. Baking It to Perfection

Instructions:

5.1 Bake uncovered
Place the dish in the center of your preheated oven and bake for 35–45 minutes, or until the center is set and no longer jiggly. The edges will puff up slightly and turn golden.

5.2 Check doneness
Insert a knife or toothpick into the center—if it comes out clean or with just a bit of melted cheese, it’s done. If the center is still liquid or wet, continue baking in 5-minute increments.

Tip: All ovens vary. Begin checking at 35 minutes. Over-baking can cause eggs to become rubbery.

6. Cooling and Slicing

Instructions:

6.1 Let it rest
Once out of the oven, allow the casserole to sit for 10–15 minutes. This helps it set fully and makes slicing easier. The texture will be firm, not watery or soft.

6.2 Slice into portions
Cut into 8 even slices for meal prep or family-style serving. Each piece is protein-packed and low in carbs, making it perfect for keto breakfast or lunch.

6.3 Reheat carefully
Microwave gently (30–45 seconds per slice) or reheat in a toaster oven at 300°F for 8–10 minutes to preserve texture.

Yield: 6-8

Sausage and Egg Keto Breakfast Casserole Recipe

The phrase “breakfast is the most important meal of the day” might feel overused, but for anyone following a ketogenic lifestyle, it couldn’t be more accurate. A nutrient-dense, protein-rich breakfast can set the tone for sustained energy, mental clarity, and appetite control throughout the day. And few meals deliver on all fronts like a Sausage and Egg Keto Breakfast Casserole—a dish that’s not only easy to prepare but also packed with satisfying flavors and essential fats, all while staying low in carbohydrates.

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes

Ingredients

  • 1 lb (450g) ground breakfast sausage (pork, chicken, or turkey)
  • 10 large eggs
  • ½ cup heavy cream
  • 1 cup shredded cheddar cheese (or cheese of choice)
  • ¼ cup chopped green onions (optional)
  • 1 cup chopped spinach or kale (optional)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • Cooking spray or butter (for greasing the dish)

Instructions

1. Preheat Oven

  • Preheat your oven to 375°F (190°C).
  • Grease a 9x13-inch baking dish with cooking spray or butter.

2. Cook the Sausage

  • In a skillet over medium heat, cook the sausage until browned and fully cooked, breaking it into crumbles.
  • Drain excess grease if needed, then spread sausage evenly in the greased baking dish.

3. Prepare Egg Mixture

  • In a large bowl, whisk together eggs, heavy cream, garlic powder, onion powder, salt, and pepper.
  • Stir in shredded cheese, green onions, and spinach/kale if using.

4. Assemble and Bake

  • Pour the egg mixture over the cooked sausage in the dish.
  • Bake for 35–40 minutes, or until the center is set and top is lightly golden.
  • Let rest for 5–10 minutes before slicing and serving.

Notes

  • Make-Ahead Friendly: Assemble the night before and refrigerate. Bake fresh in the morning.
  • Cheese Options: Use mozzarella, pepper jack, or a mix of cheeses.
  • Veggie Add-Ins: Mushrooms, bell peppers, or zucchini (sauté first to reduce moisture).

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