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Keto Breakfast Casserole: A Savory, Low-Carb Start to Your Day

When you’re following a keto lifestyle, breakfast can often be a challenge, especially when you crave hearty, satisfying meals but want to stay on track with your low-carb goals. A Keto Breakfast Casserole is the perfect solution. Packed with protein, healthy fats, and plenty of flavor, this dish offers a filling, delicious way to start your day without the carbs.

This keto-friendly casserole is easy to prepare and can be made ahead of time for a convenient, quick breakfast during the week. Whether you’re feeding a crowd or meal prepping for yourself, this versatile recipe is sure to become a staple in your keto meal rotation.

Ingredients:

To make this Keto Breakfast Casserole, you will need the following ingredients:

  • 1 lb (16 oz) breakfast sausage (preferably sugar-free and low-carb)
  • 6 large eggs (organic, pasture-raised is ideal for extra nutrition)
  • 1 cup heavy cream (or full-fat coconut milk for a dairy-free option)
  • 1/2 cup shredded sharp cheddar cheese (use any keto-friendly cheese, like mozzarella or gouda, if preferred)
  • 1/2 cup diced bell peppers (use any color, or opt for green bell pepper for a lower carb option)
  • 1/4 cup diced onions (optional, depending on your flavor preference)
  • 1 cup spinach (fresh, chopped)
  • 1/4 cup unsweetened almond milk (or your preferred low-carb milk alternative)
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp smoked paprika (adds a wonderful smoky flavor)
  • Salt and pepper to taste (be generous with the salt to enhance the flavors)
  • 1/2 tsp baking powder (helps the casserole rise and gives it a fluffier texture)
  • Optional: Crumbled bacon or keto-friendly sausage patties (for added protein and flavor)
  • Fresh herbs (such as parsley or chives for garnish)

Instructions:

Step 1: Preheat Your Oven and Prepare Your Baking Dish

Start by preheating your oven to 375°F (190°C). This ensures the casserole bakes evenly. Lightly grease a 9×13-inch baking dish with cooking spray or a thin layer of butter to prevent sticking. You can also line it with parchment paper for easier cleanup.

Step 2: Cook the Breakfast Sausage

In a large skillet over medium heat, cook the breakfast sausage until browned and fully cooked. Break it apart with a spatula as it cooks to create small crumbles. Once fully cooked, remove the sausage from the skillet and set it aside on a plate lined with paper towels to absorb any excess grease. This will leave you with a delicious, leaner sausage mixture for the casserole.

Step 3: Prepare the Veggies

Using the same skillet, sauté the diced bell peppers and onions (if using) in a small amount of the sausage grease or butter. Cook until softened, about 3-4 minutes. Then add in the chopped spinach and cook for an additional 1-2 minutes until the spinach is wilted. Remove from heat and set aside.

Step 4: Whisk the Egg Mixture

In a large mixing bowl, whisk together the eggs, heavy cream, unsweetened almond milk, and baking powder. The eggs provide the base for the casserole, and the heavy cream and almond milk contribute to its rich, creamy texture. Add the garlic powder, onion powder, smoked paprika, and salt and pepper to taste.

Be sure to whisk the ingredients together thoroughly to avoid any clumps and ensure a smooth batter. This mixture will form the custard-like filling for your casserole.

Step 5: Combine the Ingredients

Now it’s time to combine everything! In the prepared baking dish, layer the cooked sausage and sautéed vegetables evenly across the bottom. Then pour the egg mixture over the top, ensuring all the ingredients are fully submerged.

Next, sprinkle the shredded cheese on top of the casserole. The cheese will melt beautifully and create a golden, cheesy crust on top of the casserole.

Step 6: Bake the Casserole

Place the casserole in the preheated oven and bake for 35-40 minutes, or until the top is golden brown and the center has set (you can check by inserting a toothpick—if it comes out clean, it’s done). The casserole should puff up and become slightly golden around the edges. If the top is browning too quickly, you can cover the casserole loosely with foil and continue baking until fully cooked through.

Step 7: Cool and Serve

Once your keto breakfast casserole is done, remove it from the oven and let it cool for about 10 minutes before slicing into squares. This allows the casserole to set and makes it easier to serve.

Step 8: Garnish and Enjoy!

For an extra burst of flavor, garnish your casserole with fresh herbs like parsley, chives, or even a dollop of sour cream or avocado slices. The fresh toppings will elevate the dish and add a refreshing contrast to the rich, savory casserole.

Nutrition Information (Per Serving):

Based on 6 servings per casserole

  • Calories: 380
  • Fat: 32g
  • Protein: 23g
  • Total Carbohydrates: 6g
  • Fiber: 2g
  • Net Carbs: 4g
  • Sugars: 2g
  • Sodium: 600mg
  • Cholesterol: 225mg

Weight Watchers SmartPoints:

Each serving of this keto breakfast casserole is approximately 4 SmartPoints. With its high protein and healthy fats, it makes for a satisfying breakfast that fits seamlessly into a low-carb or keto diet while also staying within your WW SmartPoints range.

Why You’ll Love This Keto Breakfast Casserole:

  1. High in Protein and Healthy Fats: This casserole is an excellent source of high-quality protein from eggs and sausage, paired with healthy fats from heavy cream and cheese. It provides lasting energy to fuel your day and keeps you feeling full longer.
  2. Low-Carb and Keto-Friendly: With just 4g of net carbs per serving, this breakfast casserole is a perfect option for anyone following a keto or low-carb diet. It allows you to indulge in a filling, flavorful breakfast without the carbs typically found in traditional casseroles.
  3. Easy to Make and Meal Prep: This casserole can be made ahead of time and stored in the fridge for several days, making it an ideal choice for meal prep. Simply slice it up and store individual portions in airtight containers for a grab-and-go breakfast.
  4. Customizable Ingredients: This recipe is highly adaptable. Feel free to swap out the sausage for bacon, ground turkey, or even vegetarian crumbles. You can also add in other vegetables like zucchini, mushrooms, or tomatoes to suit your tastes.
  5. Kid-Friendly and Family-Approved: The flavor of this casserole is so rich and satisfying that even those who aren’t following a keto diet will enjoy it. It’s a great way to introduce more keto-friendly meals into your family’s routine without anyone feeling deprived.

Tips for the Perfect Keto Breakfast Casserole:

  1. Use Full-Fat Dairy: For the best texture and flavor, make sure to use full-fat dairy products like heavy cream and cheese. These ingredients are key to creating a creamy, rich casserole that will satisfy your cravings without sending you over your carb limit.
  2. Veggie Variations: If you don’t like bell peppers or onions, feel free to experiment with other vegetables. Zucchini, broccoli, or cauliflower can be great alternatives that add even more nutrition to the casserole.
  3. Make It Ahead: To save time on busy mornings, you can prepare the casserole the night before. Simply assemble the casserole, cover it, and refrigerate overnight. In the morning, all you need to do is pop it in the oven, and breakfast is ready!
  4. Use Leftovers: If you have leftover breakfast sausage or vegetables, toss them into the casserole mixture for a quick and delicious breakfast option the next day.
  5. Portion Control: Depending on your dietary goals, you may want to adjust the portion size. This recipe makes six servings, but you can easily double or halve it depending on how many people you’re serving or how much you want to store for later.

Conclusion:

This Keto Breakfast Casserole is a perfect blend of protein, healthy fats, and low-carb ingredients, making it a nutritious and satisfying way to start your day. Whether you’re looking to fuel your body with a hearty breakfast or prepping ahead for a busy week, this recipe is a winner. You can even get creative with the ingredients to suit your tastes, and the result will always be a comforting, flavorful casserole that fits your keto or low-carb lifestyle.

Enjoy your keto breakfast, and don’t forget to share your experience with us!