This keto breakfast casserole is the epitome of comfort food- Loaded with Italian sausage, two kinds of cheeses, and fresh vegetables, you won’t believe it is low carb and healthy! 3 grams net carbs per serving.
Keto Breakfast Casserole
When it comes to easy keto casserole recipes, my favorites to make are a pizza casserole, a French toast casserole, and this breakfast casserole.
Although I love myself desserts, I’ve always been someone who enjoys a savory breakfast. French toast, pancakes, and oatmeal are nice, but if I could choose, I’d definitely go the savory route.
Since going keto, savory breakfasts became stock standard. I mean, I sometimes do have keto pancakes and some waffles but I rarely craved that. One of my favorite meals I grew up eating was egg based casseroles, which are perfect for breakfast. With a few tweaks, I was able to give my mom’s classic recipe a delicious and healthy low carb makeover!
I’ve been meaning to share a keto breakfast casserole recipe for quite some time. It’s been part of my meal prep rotation and can be enjoyed hot or cold. It reminds me of an Amish breakfast casserole, but much heartier and healthier!
No potatoes and no grains are needed, but you’d never tell. It’s hearty and full of delicious textures- Creamy, tender, and soft. It’s cheesy and meaty, and tastes like it has potatoes, even though it’s cauliflower!
I had some friends over for brunch the other day and served them this casserole and NO ONE believed me that it was low carb- They thought it was true blue comfort food!
How do you make a keto breakfast casserole?
- Cauliflower– Frozen cauliflower that has been lightly steamed and pat dry. This ensures to extra moisture gets into the casserole. Fresh cauliflower works, but I prefer the convenience of the frozen kind.
- Bell peppers– Red and green bell peppers.
- Onions– Chopped finely.
- Sausage– I used ground Italian sausage, but any sausage can be used.
- Eggs– For a higher protein casserole, you can use a mix of whole eggs and egg whites.
- Cottage cheese– Adds creaminess and richness to the casserole, without excess calories. Opt for full fat cottage cheese, which contains fewer carbs than low fat or fat free varieties.
- Cheddar cheese– Shredded cheese to mix through and on top of the casserole.
- Salt and pepper– To taste.
Start by steaming your cauliflower until tender. Remove any excess moisture and set it aside. Next, coat a non-stick pan with oil and place it over medium heat. Once hot, add the bell peppers, onions, and ground sausage. Cook for 3-4 minutes, until the meat has browned.
Now, add your cauliflower, bell peppers, onions, and sausage into a greased 9 x 13-inch baking dish. In a mixing bowl, whisk together the eggs, cottage cheese, cheddar cheese, salt, and pepper, until combined. Pour over the vegetables and sausage mixture and bake at 180C/350F for 40-45 minutes, or until the middle is set. Remove from the oven and slice and serve immediately.
Tips to make the best keto egg casserole
- Steaming and sauteeing the vegetables prior to baking them in the casserole is not necessary. If you prefer your vegetables more tender, you can add them in raw. However, your cauliflower must be thawed completely, and the excess liquid must be removed.
- Grease your baking dish generously, to ensure that the egg and vegetable mixture doesn’t stick to it.
- For a make-ahead casserole, it’s best to bake it completely, then refrigerate it once it has cooled to room temperature. When ready to serve, simply reheat it in the oven.
This breakfast casserole is easy to customize using whatever you have in your fridge or pantry!
- Vegetables– Add sliced mushrooms, green onions, chopped broccoli, and chopped asparagus.
- Cheese– Use another full flavored cheese, like parmesan or pepper Jack.
- Protein– Replace the ground sausage with turkey sausage, bacon, shredded chicken, or even smoked salmon.
- Other– Use cauliflower rice instead of cauliflower, to replicate what hash brown potatoes would do.
Storing and freezing keto egg bake
- To store: Breakfast casserole should be stored in the refrigerator, covered. It will keep well for up to 1 week,
- To freeze: Place portions of the casserole in ziplock bags and store them in the freezer for up to 6 months.
- Reheating: Either microwave the casserole for 30 seconds or in a preheated oven for 10 minutes. Alternatively, this casserole tastes delicious cold, so you can enjoy it as is!
More keto breakfast recipes to try
- 1 lb frozen cauliflower
- 1 large bell pepper chopped
- 1 large onion chopped
- 1/4 lb Italian sausage crumbled * See notes
- 6 large eggs
- 4 large egg whites or extra eggs
- 1 cup cottage cheese
- 1 1/2 cups shredded cheese
- 1 tsp salt
- 1 tsp pepper
Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.
Steam or microwave your cauliflower until lightly tender. In a non-stick pan, add oil and place over medium heat. Once hot, add the onions, peppers, and ground sausage. Cook for 3-4 minutes, until the sausage is browned.
Placed the cauliflower, vegetables, and sausage into the baking dish. In a mixing bowl, whisk together the eggs, egg whites, cottage cheese, shredded cheese and salt and pepper. Pour the mixture into the baking dish.
Bake the casserole for 35-40 minutes, or until the center is cooked.
Remove the casserole from the oven and serve immediately, or let it cool completely.
TO STORE: Breakfast casserole should be stored in the refrigerator, covered. It will keep well for up to 1 week.
TO FREEZE: Place portions of the casserole in ziplock bags and store them in the freezer for up to 6 months.
REHEATING: Either microwave the casserole for 30 seconds or in a preheated oven for 10 minutes. Alternatively, this casserole tastes delicious cold, so you can enjoy it as is!
Serving: 1serving | Calories: 180kcal | Carbohydrates: 5g | Protein: 17g | Fat: 10g | Sodium: 617mg | Potassium: 365mg | Fiber: 2g | Vitamin A: 1025IU | Vitamin C: 55mg | Calcium: 170mg | Iron: 1mg | NET CARBS: 3g