I reimagined a keto breakfast casserole with a pantry staple and a Healthy Meal Prep trick that hides a smart shortcut.

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I never thought a Keto Breakfast Casserole could make me this curious, but here we are. I love how simple eggs can turn into something that feels layered and a little sneaky, with pockets of spicy breakfast sausage hiding inside, you think it’s just another bake, then it surprises you.

It’s the sort of thing I toss into my Healthy Meal Prep rotation when I need food that actually behaves during a busy week, and it keeps popping up on my list of Breakfast Recipes Casserole favorites. Try it once, you’ll keep wondering what made it taste so different.

Ingredients

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Eggs give high quality protein, add structure and hold everything together, they keep you full.
Heavy cream adds richness and fat for ketosis, makes casserole silky but calorie dense.
Sausage brings savory, meaty flavor and extra fat, watch for added sugars and fillers.
Bacon gives smoky crunch and more salt, optional if you want lighter dish.
Cheddar melts into gooey pockets, adds calcium and fat, gives tangy sharpness.
Spinach adds color, fiber, vitamins and a fresh mild bitterness, volume without carbs.
Bell pepper adds sweet crunch, vitamin C and a bright color, low in carbs.

Ingredient Quantities

12 large eggs

1 cup (240 ml) heavy cream

1 lb (450 g) breakfast sausage

8 slices bacon (optional)

3 cups (about 12 oz / 340 g) shredded cheddar or cheddar Monterey Jack blend

4 oz (115 g) cream cheese (optional)

2 cups fresh spinach

1 cup bell pepper (any color)

1/2 cup yellow onion

1 cup mushrooms

1 tsp garlic powder

1 tsp onion powder

1 tsp salt

1/2 tsp black pepper

1 tbsp butter

How to Make this

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1. Preheat oven to 350F and grease a 9×13 pan with the 1 tbsp butter, set aside.

2. Cook the bacon in a skillet until crisp if using, drain on paper towels and chop; leave a little bacon fat in the pan for flavor or wipe most out if you prefer less grease.

3. Brown the breakfast sausage in the same skillet, breaking it up, cook through then drain excess fat and transfer sausage to a bowl.

4. Add a little butter or reserved bacon fat to the skillet and sauté the 1/2 cup yellow onion and 1 cup bell pepper about 3 minutes until soft, add the 1 cup mushrooms and cook until their moisture mostly evaporates, then stir in the 2 cups fresh spinach until wilted.

5. Season the veg with 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt and 1/2 tsp black pepper, then fold the cooked sausage and chopped bacon into the veggie mix.

6. In a large bowl whisk together the 12 large eggs and 1 cup heavy cream until smooth; if using the 4 oz cream cheese, microwave it 15-25 seconds to soften then whisk or beat it into the egg mixture until mostly smooth.

7. Stir in about 2 cups of the 3 cups shredded cheddar (reserve the last cup for the top) into the egg mixture, then fold in the meat and veggie mixture so everything is evenly distributed.

8. Pour the mixture into the prepared pan, sprinkle the remaining 1 cup shredded cheese on top and scatter any extra bacon pieces over it.

9. Bake at 350F for about 30-40 minutes until the center is set and a knife comes out mostly clean, then let the casserole rest 10-15 minutes so it firms up before slicing and serving.

Equipment Needed

1. 9×13 inch baking pan, greased with the butter or nonstick spray
2. Large skillet or frying pan for bacon, sausage and sautéing veggies
3. A couple mixing bowls, one large and one medium, you’ll use the large for the egg mixture
4. Whisk and a rubber spatula or wooden spoon for folding and scraping
5. Chef’s knife and cutting board for chopping bacon, onion, pepper and mushrooms
6. Measuring cups and teaspoons for cream, cheese and seasonings
7. Microwave safe dish or small bowl to soften the cream cheese quickly
8. Slotted spoon or tongs and paper towels to drain cooked bacon and sausage
9. Oven mitts plus a cooling rack or trivet so the casserole can rest before slicing

FAQ

Q: Can I make this ahead or freeze it? A: Yes. Assemble the casserole in a baking dish, cover tightly with foil and plastic wrap, then freeze up to two months. Thaw overnight in the fridge, then bake at 350 F until the center is set, usually 45 to 55 minutes. You can also bake first, cool, wrap and freeze, then reheat.

Q: Any quick swaps for the meats or to make it vegetarian? A: Sure. Swap breakfast sausage for diced ham, cooked turkey sausage, or crumbled plant based sausage. To go vegetarian, leave out the meat and add extra mushrooms, peppers and maybe some firm tofu or tempeh for texture. Cooking the veggies first helps keep things from getting watery.

Q: How do I stop the casserole from getting soggy? A: Cook off excess moisture. Brown the sausage and drain the fat, saute the mushrooms and peppers until they release and then evaporate most of their liquid, and squeeze excess water from spinach. Use room temp eggs and dont overmix the custard. Let the baked casserole rest 10 to 15 minutes before slicing so it firms up.

Q: How should I reheat single portions? A: Microwave a slice for 60 to 90 seconds on medium, or reheat in a 325 F oven for 10 to 15 minutes until warmed through. For a crisp top, finish under the broiler for a minute but watch it closely.

Q: Is this recipe keto friendly and what are the carbs? A: Yes this is keto friendly. Rough estimate is about four to six grams net carbs per serving if you cut it into eight pieces, but that varies with your sausage choice, type of cheese and how much onion or bell pepper you use. For exact numbers plug your exact brands and portions into a nutrition calculator.

Q: Can I leave out the cream cheese or bacon? A: Absolutely. Leaving out cream cheese makes it a bit less creamy, so add a little extra heavy cream or cheese if you want richness. Bacon is optional, you can sprinkle cooked bacon on top after baking or skip it altogether and still have a tasty casserole.

Keto Breakfast Casserole Recipe Substitutions and Variations

Heavy cream: swap 1 cup for 1 cup full-fat coconut milk (1:1, slightly coconutty), or 3/4 cup sour cream plus 1/4 cup water to thin, stir till smooth
Breakfast sausage: use 1 lb ground pork seasoned with 1 tsp sage and a pinch of fennel, or 1 lb chorizo, or 1 lb diced ham or smoked turkey for a leaner option
Shredded cheddar: swap 1:1 with Monterey Jack, Pepper Jack for heat, or Gruyere/Swiss for a nuttier melt
Fresh spinach: use 2 cups chopped kale or swiss chard (stems removed) or 1 cup lightly steamed broccoli florets, wilt them first

Pro Tips

1) Cook the mushrooms and spinach until almost all their water is gone, otherwise the casserole gets watery and the texture becomes limp. Pat bacon and sausage with paper towels too if they seem greasy.

2) Soften the cream cheese fully at room temp or microwave in short bursts, then whisk it well into the eggs so you don’t end up with lumps. If you still see little curds, push the mixture through a fine mesh strainer or give it a quick blend.

3) Use a wide shallow pan instead of a deep one when you can; shallower means more even baking and less risk of an undercooked center. If you change pan size, expect to change the bake time.

4) Make it the night before: assemble, cover and chill. The flavors meld and it slices neater after resting. If baking straight from the fridge add a few extra minutes and let it sit briefly after baking so it firms up.

Keto Breakfast Casserole Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I reimagined a keto breakfast casserole with a pantry staple and a Healthy Meal Prep trick that hides a smart shortcut.

Servings

servings

Calories

662

kcal

Equipment: 1. 9×13 inch baking pan, greased with the butter or nonstick spray
2. Large skillet or frying pan for bacon, sausage and sautéing veggies
3. A couple mixing bowls, one large and one medium, you’ll use the large for the egg mixture
4. Whisk and a rubber spatula or wooden spoon for folding and scraping
5. Chef’s knife and cutting board for chopping bacon, onion, pepper and mushrooms
6. Measuring cups and teaspoons for cream, cheese and seasonings
7. Microwave safe dish or small bowl to soften the cream cheese quickly
8. Slotted spoon or tongs and paper towels to drain cooked bacon and sausage
9. Oven mitts plus a cooling rack or trivet so the casserole can rest before slicing

Ingredients

12 large eggs
1 cup (240 ml) heavy cream
1 lb (450 g) breakfast sausage
8 slices bacon (optional)
3 cups (about 12 oz / 340 g) shredded cheddar or cheddar Monterey Jack blend
4 oz (115 g) cream cheese (optional)
2 cups fresh spinach
1 cup bell pepper (any color)
1/2 cup yellow onion
1 cup mushrooms
1 tsp garlic powder
1 tsp onion powder
1 tsp salt
1/2 tsp black pepper
1 tbsp butter

Directions

Preheat oven to 350F and grease a 9×13 pan with the 1 tbsp butter, set aside.
Cook the bacon in a skillet until crisp if using, drain on paper towels and chop; leave a little bacon fat in the pan for flavor or wipe most out if you prefer less grease.
Brown the breakfast sausage in the same skillet, breaking it up, cook through then drain excess fat and transfer sausage to a bowl.
Add a little butter or reserved bacon fat to the skillet and sauté the 1/2 cup yellow onion and 1 cup bell pepper about 3 minutes until soft, add the 1 cup mushrooms and cook until their moisture mostly evaporates, then stir in the 2 cups fresh spinach until wilted.
Season the veg with 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt and 1/2 tsp black pepper, then fold the cooked sausage and chopped bacon into the veggie mix.
In a large bowl whisk together the 12 large eggs and 1 cup heavy cream until smooth; if using the 4 oz cream cheese, microwave it 15-25 seconds to soften then whisk or beat it into the egg mixture until mostly smooth.
Stir in about 2 cups of the 3 cups shredded cheddar (reserve the last cup for the top) into the egg mixture, then fold in the meat and veggie mixture so everything is evenly distributed.
Pour the mixture into the prepared pan, sprinkle the remaining 1 cup shredded cheese on top and scatter any extra bacon pieces over it.
Bake at 350F for about 30-40 minutes until the center is set and a knife comes out mostly clean, then let the casserole rest 10-15 minutes so it firms up before slicing and serving.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.