Keto Sausage Breakfast Casserole
This Keto Sausage Breakfast Casserole combines savory breakfast sausage, eggs, cheese, and low-carb vegetables into a protein-rich morning meal perfect for busy weekdays. The make-ahead friendly dish requires minimal morning effort while delivering maximum flavor and nutrition, making it ideal for keto dieters seeking a satisfying breakfast without the carbs.
Ingredients
- 1 pound breakfast sausage check label for no added sugar to keep it keto
- 8 large eggs
- 1/2 cup heavy cream
- 2 cups shredded cheese divided (cheddar, Monterey Jack, or a blend)
- 1 small bell pepper diced (any color)
- 1/2 medium onion finely diced
- 2 cups fresh spinach roughly chopped
- 2 cloves garlic minced
- 1 teaspoon dried herbs oregano, Italian seasoning, or herbs de Provence
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes optional
- 1 tablespoon butter or oil for greasing the dish
Instructions
- Preheat your oven to 375°F (190°C). Grease a 9x13 inch baking dish with butter or oil and set aside.
- Cook the sausage. In a large skillet over medium heat, brown the breakfast sausage, breaking it up into crumbles as it cooks, about 5-7 minutes. If the sausage is lean, you may need to add a little oil to the pan first.
- Sauté the vegetables. Once the sausage is mostly cooked through, add the diced onion and bell pepper to the skillet. Cook for an additional 3-4 minutes until the vegetables are softened. Add the garlic and cook for another 30 seconds until fragrant.
- Add the spinach. Stir in the chopped spinach and cook just until wilted, about 1-2 minutes. Remove the skillet from heat and let the mixture cool slightly.
- Whisk the eggs. In a large bowl, whisk together the eggs, heavy cream, dried herbs, salt, black pepper, and red pepper flakes (if using) until well combined.
- Combine and assemble. Spread the slightly cooled sausage and vegetable mixture evenly in the prepared baking dish. Sprinkle 1 cup of the shredded cheese over the sausage mixture. Pour the egg mixture over the top, ensuring it's evenly distributed. Top with the remaining 1 cup of shredded cheese.
- Bake to perfection. Place the baking dish in the preheated oven and bake for 35-40 minutes, or until the center is set and the top is golden brown. The casserole should be slightly puffed up and a knife inserted in the center should come out clean.
- Rest before serving. Allow the casserole to rest for about 5 minutes before slicing. This helps it set up for cleaner slices.
- Slice and enjoy. Cut into 8 squares and serve hot. Garnish with sliced green onions or a dollop of sour cream if desired.
Notes
- Make-ahead magic: This casserole can be fully assembled the night before and refrigerated, covered, overnight. Just add 5-10 minutes to the baking time if cooking straight from the refrigerator.
- Batch cooking: Once baked and cooled, individual portions can be wrapped and refrigerated for up to 5 days or frozen for up to 3 months. Reheat in the microwave for 60-90 seconds.
- Watch the moisture content. Some vegetables release a lot of water. If using water-heavy vegetables like zucchini or mushrooms, consider cooking them separately until their moisture has evaporated before adding to the casserole.
- Check your sausage labels carefully. Many commercial sausages contain added sugars and fillers. Look for brands that list just meat and spices in the ingredients for truly keto-friendly options.
- For a spicier version, use hot Italian sausage or add a diced jalapeño with the bell pepper.
- Cheese selection: While cheddar is classic, don't be afraid to experiment with other varieties like Gruyère, goat cheese, or pepper jack for different flavor profiles.
- If your casserole starts browning too quickly on top, cover it loosely with aluminum foil for the remainder of the baking time.