Easy Low-Carb Keto Breakfast Casserole with Sausage and Eggs

Benefits and Advantages of Keto Breakfast Casserole

This keto breakfast casserole recipe is highly effective due to its ease of preparation, making it perfect for busy mornings. It provides a nutritious and satisfying meal that supports a ketogenic lifestyle by being low in carbohydrates and high in healthy fats and protein. The recipe combines convenience with health benefits, offering a delicious way to maintain ketosis and promote sustained energy throughout the day. Ingredients such as eggs and sausage supply quality protein and fats, while cheese adds richness and flavor. Additionally, the inclusion of optional vegetables like spinach contributes fiber and micronutrients without adding extra carbs. Overall, this casserole satisfies cravings for hearty, comfort food while keeping nutrition at the forefront, making it a preferred choice for those adhering to keto or other low-carb dietary plans.

Essential Ingredients for Keto Breakfast Casserole

• 1 pound (about 450 grams) breakfast sausage or ground pork (alternatives: ground chicken, turkey, or keto bacon)
• 12 large eggs
• 2 cups (about 200 grams) shredded cheddar cheese (can substitute with mozzarella, Swiss, pepper jack, or dairy-free cheese)
• ¾ cup (180 ml) heavy whipping cream (can substitute with unsweetened almond milk, coconut milk, or dairy-free cream)
• ½ cup (120 grams) sour cream or plain whole milk Greek yogurt (optional, can be dairy-free alternative)
• 1 tablespoon hot sauce (adjust to spice preference)
• ½ cup (75 grams) diced onion (optional)
• ½ cup (75 grams) diced bell peppers or other low-carb vegetables like fresh spinach or green chiles (optional)
• Salt and pepper to taste
• 2 tablespoons sliced green onions for garnish (optional)

Dietary Substitutions to Customize Your Keto Breakfast Casserole

Several substitutions can be made to customize the casserole for different dietary needs or preferences:

• Dairy-free and vegan: Replace eggs with silken tofu or flaxseed eggs, use plant-based cheeses, and substitute heavy cream with coconut cream or almond milk. Sour cream can be swapped with dairy-free yogurt alternatives.
• Pork alternatives: Use chicken sausage, turkey bacon, or plant-based sausage for a different protein source.
• Gluten-free: The casserole is naturally gluten-free but avoid any seasoning blends containing gluten; use almond flour or coconut flour if a thickener is required.
• Low-fat options: Choose leaner meats and reduced-fat cheese or sour cream, though this may slightly alter texture and taste.
• Extra vegetables: Add mushrooms, zucchini, or kale to boost fiber and nutrients while maintaining low carbs.

These options allow the casserole to remain keto-friendly while catering to allergies, preferences, and nutritional goals.

How to Prepare the Perfect Keto Breakfast Casserole: Step-by-Step Guide

1. Preheat oven to 350°F (175°C).
2. Grease a 9×13-inch casserole dish or muffin pan with butter or coconut oil.
3. Cook sausage in a large skillet over medium-high heat until browned and no longer pink, breaking apart with a spoon. If using, sauté diced onions and bell peppers until softened, about 4-5 minutes, then set aside.
4. Whisk together eggs, heavy cream, sour cream (or substitute), hot sauce, shredded cheese, salt, and pepper in a large bowl until smooth and fully combined.
5. Add cooked sausage and vegetables to the egg mixture, folding gently to combine.
6. Pour mixture evenly into the prepared casserole dish or muffin tins.
7. Bake for 30-40 minutes (for casserole) or 25-30 minutes (for muffins), until set and lightly golden. A toothpick inserted in the center should come out clean but with a slight jiggle to keep the casserole moist.
8. Allow to cool slightly, garnish with sliced green onions if desired, and serve warm.

For dietary substitutions like vegan cheese or plant-based sausage, adjust cooking times slightly as needed to achieve the proper texture. This straightforward method guarantees a delicious and keto-compliant breakfast dish every time.

Mastering keto breakfast casserole: Advanced Tips and Variations

To achieve the best results with your keto breakfast casserole, start with fresh, high-quality ingredients. Using room temperature eggs and heavy cream prevents lumps and promotes a smooth, custardy texture. Experiment with a variety of cheeses such as mozzarella, cheddar, Swiss, or pepper jack to tailor flavor profiles. Incorporate low-carb vegetables like spinach, bell peppers, or mushrooms, and sauté them beforehand to enhance their flavor and texture within the casserole. You can also add different protein sources such as smoked salmon or turkey sausage for variety and a protein boost. Those avoiding dairy can replace cheese and cream with coconut cream and vegan cheese alternatives, and nutritional yeast adds a subtle cheesy flavor in dairy-free versions. Use seasoning variations including smoked paprika, fresh herbs like thyme or rosemary, or a dash of hot sauce to adjust the spice level. Avoid overbaking by removing the casserole when the center is slightly jiggly; this keeps it moist and tender. These tips and variations will help you customize your keto breakfast casserole to suit any palate while maintaining its low-carb, high-fat benefits.

How to Store keto breakfast casserole: Best Practices

Proper storage of keto breakfast casserole preserves its freshness, flavor, and texture. Follow these guidelines:

• Refrigeration: Store any leftovers in an airtight container and keep refrigerated for up to 3 to 4 days. This maintains optimal flavor and prevents spoilage.
• Freezing: For longer storage, portion the casserole into single servings. Wrap tightly in plastic wrap or foil, and place in a freezer-safe container or bag. It can be frozen for up to 3 months.
• Reheating: Reheat refrigerated portions in the microwave or oven until warmed through. If frozen, thaw overnight in the refrigerator before reheating to help preserve a creamy consistency. Oven reheating at 325°F for 15-20 minutes is ideal for even heating.
• Tips: Avoid multiple reheatings to maintain texture and nutrient quality. Portion control via muffin tins or single pieces aids in this.

These storage best practices help ensure you can enjoy your keto breakfast casserole with convenience and great taste over several days.

Nutritional Value of keto breakfast casserole

The keto breakfast casserole offers a balanced nutritional profile ideal for ketogenic and low-carbohydrate diets, focusing on healthy fats, protein, and controlled carbs. Each serving generally includes:

The nutrient-rich combination in this casserole aligns perfectly with ketogenic diet goals. For more details on ketogenic nutrition, visit the Keto Diet Benefits and Guide.

FAQs: Frequently Asked Questions About keto breakfast casserole

Easy Low-Carb Keto Breakfast Casserole with Sausage and Eggs

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Print Recipe

Pin Recipe

🍳 Enjoy a hearty start to your day with this Easy Low-Carb Keto Breakfast Casserole, packed with protein and delicious flavors to keep you energized.
🥓 Perfect for meal prep and busy mornings, this dish is a nutritious, low-carb option that fits perfectly into a keto lifestyle.

• Total Time: 45-50 minutes
• Yield: 6 servings 1x

Ingredients

Scale 1x2x3x

1 pound (about 450 g) breakfast sausage or ground pork
12 large eggs
2 cups (about 200 g) shredded cheddar cheese
3/4 cup (180 ml) heavy whipping cream
1/2 cup (120 g) sour cream or plain whole milk Greek yogurt
1 tablespoon hot sauce
1/2 cup (75 g) diced onion
1/2 cup (75 g) diced bell peppers or other low-carb vegetables
Salt and pepper to taste
2 tablespoons sliced green onions for garnish

Cook Mode Prevent your screen from going dark

Instructions

1. Preheat oven to 350°F (175°C). Grease a 9×13-inch casserole dish or muffin pan if making muffins.

2. Heat a large skillet over medium-high heat, add sausage or ground pork, and break apart with a spoon. Cook until no longer pink, about 5–7 minutes. Drain excess grease if needed.

3. If using, sauté diced onion and bell peppers until softened, about 4–5 minutes, and set aside.

4. In a large bowl, whisk together eggs, heavy cream, sour cream, hot sauce, shredded cheese, salt, and pepper until smooth and well combined.

5. Add cooked sausage and sautéed vegetables (if using) to the egg mixture and stir gently to combine.

6. Pour the mixture evenly into the prepared casserole dish or muffin tins.

7. Bake casserole for 30–40 minutes or muffins for 25–30 minutes, until firm and cooked through. A knife or toothpick inserted into the center should come out clean.

8. Remove from oven, allow to cool slightly. Garnish with green onions if desired, and serve warm.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Notes

🥚 Use room temperature eggs and heavy cream for better texture and mixing.
🕒 Avoid overbaking to keep the casserole moist and slightly custardy inside.
🧀 Customize with different cheeses or meats to suit taste and dietary needs, including dairy-free options using coconut cream and vegan cheese alternatives.

• Author: Brandi Oshea
• Prep Time: 5-10 minutes
• Bake: 30-40 minutes
• Cook Time: 30-40 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: American
• Diet: Keto

Nutrition

• Serving Size: 1 piece or 2 muffins
• Calories: 330–430
• Sugar: 1–2 g
• Sodium: 430–440 mg
• Fat: 28–34 g
• Saturated Fat: 13–14 g
• Unsaturated Fat: value unavailable
• Trans Fat: value unavailable
• Carbohydrates: 2–4 g
• Fiber: 0.1–1 g
• Protein: 18–24 g
• Cholesterol: 271–309 mg