Cheesy Cauliflower Keto Breakfast Casserole – A Cozy, Low-Carb Morning Favorite

This casserole brings all the comfort of a classic breakfast bake without the heavy carbs. It’s rich, savory, and packed with flavor, thanks to creamy eggs, melty cheese, and tender cauliflower. You’ll get a hearty start to your day without feeling weighed down.

It’s simple enough for weekdays yet special enough for brunch. Make it once, and you’ll keep it in your breakfast rotation.

What Makes This Special

This casserole leans on cauliflower instead of potatoes or bread, keeping it keto-friendly without sacrificing texture. The combination of eggs, cheese, and savory add-ins makes it filling and satisfying.

It’s also a flexible base: you can add bacon, sausage, veggies, or herbs depending on what you have. The result is a cozy, cheesy bake with a golden top and a tender, flavorful interior.

Ingredients

• 1 large head cauliflower (about 6 cups florets), riced or finely chopped
• 8 large eggs
• 1 cup heavy cream (or full-fat coconut milk for dairy-light)
• 2 cups shredded cheese (cheddar, mozzarella, or a blend), divided
• 6 slices bacon, cooked and crumbled (or 8 oz breakfast sausage, cooked and drained)
• 1 small onion, finely diced
• 1 small bell pepper, diced (optional)
• 2 cloves garlic, minced
• 2 tablespoons olive oil or butter
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme or Italian seasoning
• 1/2 teaspoon ground black pepper
• 1 teaspoon kosher salt (adjust to taste)
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 2 tablespoons chopped chives or parsley, plus more for garnish
• Nonstick spray or butter for greasing the baking dish

Instructions

1. Prep the oven and pan: Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with nonstick spray or butter.
2. Rice or chop the cauliflower: Pulse florets in a food processor until they resemble rice.

   If you don’t have a processor, finely chop with a knife. Aim for small, even pieces so they cook quickly.

3. Soften the cauliflower: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the riced cauliflower and a pinch of salt.

   Cook for 6–8 minutes, stirring occasionally, until just tender and most moisture has evaporated. Transfer to a large bowl to cool slightly.

4. Sauté aromatics and add-ins: In the same skillet, add another tablespoon of oil. Cook the onion and bell pepper for 4–5 minutes until soft.

   Stir in the garlic for 30 seconds. If using sausage, cook and crumble it here; if using bacon, stir in the crumbles now. Remove from heat.

5. Whisk the egg mixture: In a medium bowl, whisk the eggs, heavy cream, smoked paprika, thyme, pepper, red pepper flakes (if using), and salt until smooth.

   Stir in the chopped chives.

6. Combine: Add the sautéed mix to the cauliflower bowl. Stir in 1 1/2 cups of the shredded cheese. Pour the egg mixture over everything and gently fold until evenly combined.
7. Assemble: Spread the mixture into the prepared baking dish.

   Smooth the top and sprinkle with the remaining 1/2 cup cheese.

8. Bake: Place the casserole on the center rack and bake for 28–35 minutes, until the edges are set, the center barely jiggles, and the top is golden.
9. Rest and garnish: Let it sit for 8–10 minutes before slicing. Garnish with more chives or parsley. Serve warm.

Storage Instructions

• Refrigerator: Cool completely, then store in an airtight container for up to 4 days.

  Reheat in the microwave or in a 300°F (150°C) oven until warmed through.

• Freezer: Slice into portions, wrap tightly, and freeze for up to 2 months. Thaw overnight in the fridge and reheat covered to keep moisture in.
• Meal prep tip: Bake in two smaller dishes and freeze one for later. Individual portions make quick weekday breakfasts.

Why This is Good for You

This casserole fits a keto lifestyle by keeping carbs low while offering plenty of fat and protein for steady energy.

Cauliflower brings fiber, vitamin C, and a satisfying bite without starch. Eggs deliver high-quality protein and nutrients like choline. If you include bacon or sausage, you’ll add extra flavor and fat; if you go lighter, it’s still filling thanks to the eggs and cheese.

It’s a balanced, no-crash breakfast that keeps you satisfied.

What Not to Do

• Don’t skip drying the cauliflower. If it’s too wet, the casserole can turn spongy. Cook off moisture before mixing.
• Don’t overbake. Dry eggs make a tough texture. Pull it when the center is just set.
• Don’t overload with watery veggies. Mushrooms, zucchini, or spinach are great, but sauté and drain first to avoid excess liquid.
• Don’t forget salt. Cauliflower is mild.

  Season the egg mixture and the sautéed veggies for full flavor.

• Don’t cut it too soon. A short rest helps it firm up for clean slices.

Recipe Variations

• Meat lovers: Use both bacon and sausage. Add diced ham for even more savory depth.
• Green veggie boost: Stir in spinach or kale (sautéed and squeezed dry) and a handful of scallions.
• Southwest style: Use pepper jack cheese, add green chiles, cumin, and cilantro. Serve with avocado and a dollop of sour cream.
• Broccoli cheddar: Swap half the cauliflower for finely chopped steamed broccoli and use sharp cheddar.
• Herb and feta: Add dill, parsley, and crumbled feta.

  Great with a squeeze of lemon on top.

• Dairy-light: Use coconut milk instead of cream and reduce cheese to 1 cup. Add a tablespoon of nutritional yeast for extra savory flavor.
• Spicy breakfast: Add chorizo, chili powder, and jalapeños. Finish with hot sauce.

FAQ

Can I use frozen riced cauliflower?

Yes.

Thaw it fully and squeeze out excess moisture with a clean towel. Then sauté briefly to dry it out before mixing with the eggs and cheese.

What size pan should I use if I don’t have a 9×13?

An 8×11 or two 8×8 pans will work. Just watch the bake time—thicker layers need a few extra minutes, while thinner ones cook faster.

How do I make it vegetarian?

Skip the bacon or sausage and add extra veggies like mushrooms and spinach (well-sautéed and drained).

A pinch more salt and smoked paprika helps replace the smoky flavor.

Can I make this the night before?

Yes. Assemble, cover, and refrigerate overnight. Add 5–10 minutes to the bake time since it starts cold.

For best texture, give the dish 10 minutes on the counter before baking.

What cheese works best?

Sharp cheddar adds punch, mozzarella melts smoothly, and Monterey Jack gives a creamy finish. A blend of cheddar and mozzarella is a safe, tasty mix.

How do I know when it’s done?

The edges should be set and lightly browned, and the center should jiggle slightly but not look liquid. A knife inserted near the center should come out mostly clean.

Is this good for keto macros?

Generally yes.

Most versions stay low in net carbs, especially if you limit higher-carb vegetables. Adjust cheese and meat to fit your protein and fat targets.

Can I add eggs on top?

You can crack a few eggs on top halfway through baking for set-but-runny yolks. Keep an eye on them so they don’t overcook.

How do I prevent a soggy casserole?

Dry the cauliflower well, sauté watery veggies before adding, and let the casserole rest after baking.

These steps keep the texture firm and satisfying.

What can I serve with it?

A crisp green salad, sliced avocado, or a simple tomato-cucumber salad pairs well. For brunch, add coffee and fresh berries for a balanced spread.

Final Thoughts

This Cheesy Cauliflower Keto Breakfast Casserole checks all the boxes: comforting, low-carb, and easy to customize. It’s a reliable make-ahead option that reheats beautifully and makes mornings simpler.

Keep a pan in the fridge for quick breakfasts, or bring it to a brunch and watch it disappear. Simple ingredients, big flavor, and a golden, cheesy top—hard to beat.