Low-Carb Delight: A Simple Keto Sausage Breakfast Casserole

Keto Breakfast Casserole with Sausage: A Delicious Low-Carb Start to Your Day

Hello there, fellow food lovers! If you’re on a keto diet, or just looking for a tasty, low-carb breakfast that’s hearty and satisfying, then you're in for a treat today! I’m so excited to share this Keto Breakfast Casserole with Sausage recipe with you. This dish is the perfect way to start your day, providing you with all the essential nutrients you need while sticking to your keto goals.

This casserole is loaded with savory sausage, eggs, cheese, and fresh vegetables. It's the kind of breakfast you can make ahead and reheat throughout the week, making it super convenient for busy mornings. Plus, it’s a great way to feed a crowd if you’re having family over or meal prepping for the week.

So, grab your ingredients, and let’s dive into this mouth-watering keto breakfast casserole recipe!

Ingredients for Keto Breakfast Casserole with Sausage

Before we get cooking, here’s what you’ll need. These ingredients are all keto-friendly and will come together to create a flavorful, satisfying casserole.

• 1 lb ground sausage (I recommend using breakfast sausage, but you can choose any type you like)
• 8 large eggs (the base of the casserole, making it creamy and filling)
• 1/2 cup heavy cream (for that rich, creamy texture)
• 1 cup shredded cheddar cheese (adds flavor and a melty, cheesy goodness)
• 1/2 cup diced bell peppers (adds a pop of color and freshness)
• 1/2 cup diced onions (for a mild, sweet flavor)
• 1/2 cup spinach (for some greens and extra nutrients)
• 1/2 tsp garlic powder (to add depth of flavor)
• 1/2 tsp onion powder (for that savory note)
• 1/2 tsp salt (to taste)
• 1/4 tsp black pepper (for a bit of spice)
• Optional: 1/4 cup crumbled bacon (if you want to add more savory crunch)

Instructions: How to Make Keto Breakfast Casserole with Sausage

Now that we’ve got all the ingredients ready, let’s get started with making this tasty keto breakfast casserole. The best part? It’s incredibly simple to put together, and once it’s in the oven, you can relax and enjoy the delicious smell filling your kitchen.

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C). For the casserole to bake evenly, the oven should be very hot.

Step 2: Brown the Sausage

In a large skillet, cook the ground sausage over medium heat. Use a wooden spoon to break up the sausage into small crumbles as it cooks. Stir occasionally until the sausage is browned and fully cooked, which should take about 5-7 minutes. Once done, drain any excess grease from the pan, but leave a little bit of the fat for flavor.

Step 3: Prepare the Vegetables

While the sausage is cooking, prep the vegetables. Chop the onions and bell peppers into tiny pieces. If you're using spinach, chop it roughly so it can cook down in the casserole. You can sauté the vegetables if you prefer them softer, but they’ll cook perfectly fine in the oven as well.

Step 4: Combine Eggs and Cream

Whisk the heavy cream and eggs together in a another basin. Add the salt, black pepper, onion powder, and garlic powder. Whisk until everything is fully incorporated and smooth.

Step 5: Assemble the Casserole

In a greased 9x9-inch baking dish (or similar size), layer the cooked sausage at the bottom. Sprinkle the diced vegetables over the sausage, followed by the shredded cheddar cheese. If you’re adding crumbled bacon, sprinkle that on top as well. Pour the egg and cream mixture evenly over the ingredients in the casserole dish, making sure everything is coated.

Step 6: Bake the Casserole

Place the casserole in the oven and bake for about 30-40 minutes, or until the eggs are set and the top is golden and bubbly. You can check for doneness by inserting a toothpick into the center of the casserole – if it comes out clean, it’s ready!

Step 7: Cool and Serve

Once the casserole is done, remove it from the oven and let it cool for about 5 minutes before slicing. This casserole is best served warm, and it pairs wonderfully with a side of avocado or a light salad for extra freshness.

Keto Breakfast Casserole with Sausage: Nutritional Breakdown

This keto breakfast casserole with sausage is not only super tasty but also packed with healthy fats and protein. Based on eight servings, the approximate nutritional breakdown per serving is as follows:

• Calories: 350 kcal
• Total Carbohydrates: 4g
  • Fiber: 1g
  • Net Carbs: 3g
• Protein: 23g
• Fat: 28g
• Cholesterol: 180mg
• Sodium: 550mg

Serving Size:

1 slice (based on cutting the casserole into 8 pieces)

This casserole is perfect for sticking to your low-carb goals while still enjoying a filling and satisfying meal to kick-start your day.

Keto Notes

If you're following a keto diet, this casserole fits right into your meal plan! Here’s why it works so well:

• Low-Carb: Each serving contains just 3g net carbs, making it an ideal choice for anyone on a keto or low-carb diet.
• High in Protein: With 23g of protein per serving, this casserole helps to keep you full longer, making it a great option for breakfast or brunch.
• Healthy Fats: The heavy cream, sausage, and cheese provide a good source of healthy fats that support ketosis and keep your energy levels steady throughout the day.

Additional Tips and Variations

Here are a few tips to customize your keto breakfast casserole:

• Add More Vegetables: Feel free to add more veggies like mushrooms, zucchini, or tomatoes to boost the nutrient content. Just make sure they’re chopped small enough to cook well in the casserole.
• Use Different Cheese: If you’re not a fan of cheddar, feel free to swap it for mozzarella, pepper jack, or even a blend of different cheeses. Each will add its own flavor to the casserole.
• Make It Spicy: Want a little heat? Add some diced jalapeños or a pinch of red pepper flakes to give the casserole a kick.
• Make It Ahead: This casserole can be made ahead and stored in the fridge for up to 4 days. It’s perfect for meal prep and saves you time on busy mornings.
• Freeze It: You can also freeze individual portions of the casserole for up to 3 months. Just reheat in the microwave or oven when you're ready to eat.

Nutritional Benefits of Keto Breakfast Casserole with Sausage

This casserole not only fits perfectly into your keto diet, but it also provides several health benefits:

• Protein-Rich: The eggs, sausage, and cheese provide a significant amount of protein, which is essential for muscle maintenance and overall body function.
• Rich in Healthy Fats: The heavy cream, cheese, and sausage provide healthy fats that are crucial for maintaining energy levels and staying in ketosis.
• Packed with Vitamins: The spinach and bell peppers add essential vitamins and minerals like vitamin C, A, and potassium, which are important for overall health.

Common FAQs

1. Is it possible to substitute turkey sausage for pork sausage? Yes, absolutely! Turkey sausage is a leaner option and will still work great in this casserole. Just make sure to season it well to maintain flavor.

2. Can I make this casserole dairy-free? Yes, you can use dairy-free cheese and substitute the heavy cream with coconut milk or almond milk. It will still be tasty even if the texture slightly changes.

3. Can I freeze the casserole? Yes! Either the entire casserole or individual pieces can be frozen. Just make sure it’s fully cooled before wrapping it tightly and storing it in the freezer. To reheat, thaw overnight in the fridge and bake until warm.

4. How can I make this casserole more filling? Add more veggies like zucchini or mushrooms, or serve with a side of avocado for extra healthy fats and fiber.

Friendly Ending

There you have it – a keto breakfast casserole with sausage that’s simple, delicious, and perfect for meal prepping! This dish is a great way to stay on track with your low-carb goals while enjoying a savory, satisfying meal. Whether you make it for yourself, your family, or a special brunch, everyone will love the rich flavors and the fact that it’s so easy to make.

I hope you give this recipe a try and enjoy every bite! Please feel free to share any variations or advice you may have in the comments section below. Wishing you a delicious and healthy breakfast ahead – happy cooking!