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–+ servings
Keto Breakfast Casserole 1

Keto Breakfast Casserole

This protein-packed, low-carb Keto Breakfast Casserole combines savory sausage, colorful vegetables, and eggs for a satisfying morning meal with just 3g net carbs per serving. Perfect for meal prep, it provides sustained energy without the mid-morning crash of carb-heavy breakfasts.
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Prep Time 15 minutes
Cook Time 40 minutes
Resting Time 5 minutes
Total Time 1 hour
Course Breakfast, Brunch
Cuisine American, Low Carb
Servings 8 servings
Calories 385 kcal

Equipment

  • 9x13-inch Baking Dish
  • Large Skillet
  • Mixing Bowl
  • Whisk

Ingredients
  

Main Ingredients

  • 10 large eggs preferably organic and pasture-raised
  • 1 pound ground breakfast sausage sugar-free
  • 1 red bell pepper diced
  • 1 small yellow onion finely chopped
  • 2 cups fresh spinach roughly chopped
  • 2 cups shredded cheddar cheese about 8 oz
  • 1/4 cup heavy cream
  • 2 cloves garlic minced
  • 1 tablespoon olive oil

Seasonings

  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes optional

Instructions
 

  • Preheat your oven to 375°F (190°C) and grease a 9x13 inch baking dish with butter or avocado oil cooking spray.
  • Heat olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant but not browned.
  • Add the ground sausage, breaking it up with a wooden spoon as it cooks. Continue cooking until the meat is browned and no pink remains, approximately 5-7 minutes.
  • Add the diced onions and bell peppers to the skillet with the sausage. Sauté for another 3-4 minutes until the vegetables begin to soften but still maintain some crispness.
  • Add the chopped spinach to the skillet and stir until wilted, about 1-2 minutes. Remove the skillet from heat and let the mixture cool slightly.
  • In a large bowl, whisk together the eggs, heavy cream, salt, pepper, oregano, and red pepper flakes (if using) until well combined and slightly frothy.
  • Spread the sausage and vegetable mixture evenly in the prepared baking dish. Sprinkle half of the shredded cheese over the meat mixture.
  • Pour the egg mixture over everything, ensuring it's evenly distributed. Top with the remaining cheese.
  • Bake in the preheated oven for 35-40 minutes, or until the center is set and the top is golden brown.
  • Allow the casserole to rest for 5 minutes before cutting into squares and serving.

Notes

Substitution Options:
  • Replace sausage with ground turkey or ground beef for different flavor profiles
  • Swap spinach for kale or broccoli florets
  • Use any combination of your favorite cheeses (Swiss, mozzarella, or pepper jack work beautifully)
  • For dairy-free version, substitute coconut cream for heavy cream and dairy-free cheese alternative
Storage Tips:
  • Refrigerate leftovers in an airtight container for up to 4 days
  • Freeze individual portions for up to 3 months
  • Reheat refrigerated portions in a 350°F oven for 10 minutes or microwave on 70% power

Nutrition

Calories: 385kcalCarbohydrates: 4gProtein: 24gFat: 30gSaturated Fat: 12gCholesterol: 285mgSodium: 780mgFiber: 1g
Keyword Keto, Low Carb, Breakfast Casserole, Egg Bake, Sugar-Free Breakfast, High Protein
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