Keto Sausage & Egg Breakfast Casserole – Simple, Hearty, and Make-Ahead Friendly

This Keto Sausage & Egg Breakfast Casserole is the kind of breakfast that makes mornings easier. It’s hearty, comforting, and packed with protein, but still low in carbs. You can prep it the night before, pop it in the oven, and have a hot, satisfying meal ready when you are.

It’s great for busy weekdays, lazy weekends, or feeding a crowd without fuss. If you want a breakfast that actually keeps you full and tastes great, this one delivers.

What Makes This Recipe So Good

• Easy, reliable, and flexible: The base is simple—sausage, eggs, cheese, and cream—so it’s easy to tweak with veggies or different meats.
• Low-carb and high-protein: Perfect for keto or anyone who prefers a breakfast that doesn’t spike blood sugar.
• Make-ahead friendly: Assemble it ahead, refrigerate, and bake when you’re ready. Leftovers reheat beautifully.
• Feeds a crowd: One pan makes 8–10 servings, so it’s ideal for brunch, holidays, or meal prep.
• Comfort food texture: Creamy, cheesy eggs with savory sausage—satisfying without being heavy or greasy.

What You’ll Need

• 1 pound (450 g) breakfast sausage (pork or turkey; choose no-sugar-added for keto)
• 10 large eggs
• 1 cup heavy cream (or half-and-half if you prefer lighter)
• 1 1/2 cups shredded cheese (cheddar, Monterey Jack, or a blend)
• 1 small onion, finely diced (optional, but adds flavor)
• 1 bell pepper, diced (optional; use red or green)
• 2 cups fresh spinach, roughly chopped (optional, for extra greens)
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika (or regular paprika)
• 1/2 teaspoon dried oregano or Italian seasoning
• 1/2 teaspoon sea salt, plus more to taste
• 1/2 teaspoon black pepper
• 1–2 tablespoons olive oil or butter (as needed)
• Fresh chives or parsley, chopped, for garnish (optional)

Step-by-Step Instructions

1. Prep your pan and oven: Preheat the oven to 350°F (175°C).

   Grease a 9×13-inch baking dish with butter or olive oil.

2. Cook the sausage: In a large skillet over medium heat, crumble and cook the sausage until browned and cooked through. If it releases a lot of grease, drain most of it, leaving a little for flavor.
3. Sauté the aromatics: In the same skillet, add the onion and bell pepper. Cook 3–4 minutes until softened.

   Stir in the garlic and cook 30 seconds until fragrant. Add the spinach and cook just until wilted. Season with a pinch of salt and pepper.

4. Layer the base: Spread the sausage evenly in the baking dish.

   Top with the sautéed vegetables. Sprinkle 1 cup of the shredded cheese over the top.

5. Whisk the egg mixture: In a large bowl, whisk together the eggs, heavy cream, smoked paprika, oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper until smooth and well combined.
6. Assemble the casserole: Pour the egg mixture evenly over the sausage and veggies. Tap the dish gently on the counter to remove air pockets.

   Top with the remaining 1/2 cup cheese.

7. Bake: Place the dish on the center rack and bake for 30–40 minutes, or until the eggs are set in the center and the edges are lightly golden. A knife inserted near the center should come out clean.
8. Rest and garnish: Let the casserole rest for 5–10 minutes before slicing. This helps it set.

   Garnish with chopped chives or parsley if you like.

9. Serve: Slice into squares and serve warm. Add hot sauce, avocado, or a dollop of sour cream for extra richness.

Keeping It Fresh

• Refrigerate: Cool completely, then store slices in airtight containers for up to 4 days.
• Reheat: Microwave individual portions for 60–90 seconds, or reheat in a 325°F (165°C) oven for 10–15 minutes until warmed through.
• Freeze: Wrap portions tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating for best texture.
• Meal prep tip: Bake in two 8×8-inch pans—eat one now and freeze the other for later.

Why This is Good for You

• Steady energy: The combo of protein and fat helps keep you full and focused without a mid-morning crash.
• Low carb: With no bread or potatoes, it fits well into keto and low-carb plans while still feeling hearty.
• Nutrient-dense add-ins: Spinach, peppers, and onions bring fiber, vitamin C, and antioxidants.

  You can add more veggies without pushing carbs too high.

• Customizable fats: Use turkey sausage, full-fat cheese, or even add a little cottage cheese to bump protein while keeping carbs minimal.

What Not to Do

• Don’t skip draining excess grease: Too much grease can make the casserole feel heavy and cause pooling.
• Don’t overbake: Dry, rubbery eggs are a sign it went too long. Pull it when the center is just set.
• Don’t add raw watery veggies: Zucchini or mushrooms need a quick sauté first, or they’ll release water and make the casserole soggy.
• Don’t use sweetened sausage: Check labels for added sugars, which can add carbs you don’t need.
• Don’t skip the rest time: Letting it sit 5–10 minutes helps it slice cleanly and improves texture.

Alternatives

• Protein swaps: Try chopped bacon, diced ham, or ground turkey. For extra flavor, mix sausage and bacon.
• Dairy options: Use coconut milk instead of cream for dairy-light, or swap cheddar for pepper jack, Gruyère, or mozzarella.
• Veggie variations: Add sautéed mushrooms, broccoli florets, or roasted asparagus.

  Keep portions moderate to avoid excess moisture.

• Spice it up: Add red pepper flakes, chipotle powder, or diced jalapeños for a kick.
• Mini versions: Make muffin-tin egg bakes for grab-and-go portions. Reduce bake time to 15–20 minutes.
• Herb twist: Fresh basil, thyme, or dill can change the flavor profile without adding carbs.

FAQ

Can I assemble this the night before?

Yes. Assemble everything, cover tightly, and refrigerate overnight.

Add a couple extra minutes to the bake time since it will be cold going into the oven.

How many carbs are in a serving?

It depends on your exact ingredients, but a typical serving is around 2–4 net carbs, especially if you use no-sugar-added sausage and keep veggies moderate.

Can I use egg whites instead of whole eggs?

You can replace some of the whole eggs with egg whites, but the casserole will be less rich and may bake a bit drier. Consider using 6 whole eggs and 1 1/2 cups liquid egg whites as a compromise.

What size baking dish works best?

A standard 9×13-inch dish gives you the right thickness and bake time. If you use a smaller, deeper dish, increase baking time and check doneness carefully.

How do I know when it’s done?

The center should be set but still slightly jiggly, not liquid.

A knife inserted near the center should come out clean, and the top should be lightly golden.

Can I make it without dairy?

Yes. Use unsweetened coconut milk or almond milk instead of cream and skip the cheese or use a dairy-free cheese alternative. Texture will be slightly lighter.

What if I don’t have sausage?

Use ground pork or ground turkey seasoned with salt, pepper, garlic, paprika, and fennel seed.

Brown it well for the best flavor.

Wrapping Up

This Keto Sausage & Egg Breakfast Casserole is simple, satisfying, and easy to adapt to your taste. It’s a reliable go-to for busy mornings, weekend brunch, and meal prep. With just a few ingredients, you get a hearty breakfast that keeps you full and on track.

Make it once, and you’ll keep it in your rotation. Enjoy it fresh, or stash a few slices in the fridge for the week—breakfast, solved.