Keto Sausage Hash Brown Breakfast Casserole
Ingredients
1 lb breakfast sausage (mild or spicy, your choice)
4 cups cauliflower rice (fresh or frozen)
1 cup shredded cheddar cheese
6 large eggs
1 cup heavy cream
1/2 tsp garlic powder
1/2 tsp onion powder
Salt and pepper to taste
1/2 cup diced bell peppers (optional)
1/2 cup diced onions (optional)
Green onions or parsley for garnish (optional)
Instructions
Preheat the Oven: Preheat your oven to 350°F (175°C).
Cook the Sausage: In a large skillet, cook the breakfast sausage over medium heat until browned and fully cooked. Break it up with a spoon as it cooks. If using, add diced onions and bell peppers to the skillet and cook until softened. Drain excess grease if needed.
Prepare the Casserole Dish: Grease a 9×13-inch casserole dish with cooking spray or butter.
Mix the Base: In a large bowl, combine the cauliflower rice, cooked sausage mixture, and 1/2 cup of shredded cheddar cheese. Stir until well mixed.
Prepare the Egg Mixture: In another bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper until well combined.
Assemble the Casserole: Spread the sausage and cauliflower mixture evenly in the prepared casserole dish. Pour the egg mixture over the top, ensuring it covers everything evenly. Sprinkle the remaining 1/2 cup of cheddar cheese on top.
Bake: Bake in the preheated oven for 30-35 minutes, or until the casserole is set and the top is golden brown.
Cool and Serve: Let the casserole cool for a few minutes before slicing. Garnish with green onions or parsley if desired.
Enjoy!
This casserole is perfect for meal prep and can be stored in the fridge for several days. Enjoy your delicious and keto-friendly breakfast!
Keto Sausage Hash Brown Breakfast Casserole 🍳🥓🧀
Ingredients:
- 1 lb breakfast sausage (pork or turkey, without added sugar)
- 1 small head of cauliflower, grated or riced (or 2 cups pre-riced cauliflower)
- 1 cup shredded cheddar cheese (or your favorite cheese)
- 8 large eggs
- 1/2 cup heavy cream
- 1/4 cup cream cheese (optional for extra creaminess)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- Salt and pepper, to taste
- 1 tbsp olive oil or butter, for cooking
- Optional toppings: chopped green onions, diced avocado, or sour cream for garnish
Instructions:
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Cook the Sausage:
- In a skillet, heat olive oil or butter over medium heat. Add the breakfast sausage and cook, breaking it into small crumbles, until browned and cooked through. Remove from heat and set aside.
3. Prepare the Cauliflower Hash Browns:
- Using a grater or food processor, grate the cauliflower to make cauliflower rice.
- In the same skillet used for the sausage, sauté the grated cauliflower with a pinch of salt and pepper for 5-6 minutes until softened and lightly browned.
4. Assemble the Casserole:
- Spread the cooked cauliflower evenly on the bottom of the greased baking dish.
- Sprinkle the cooked sausage evenly over the cauliflower.
- Sprinkle shredded cheese on top.
5. Make the Egg Mixture:
- In a mixing bowl, whisk together the eggs, heavy cream, cream cheese (if using), garlic powder, onion powder, paprika, salt, and pepper until smooth and well combined.
6. Pour and Bake:
- Pour the egg mixture evenly over the sausage, cauliflower, and cheese layers.
- Bake in the preheated oven for 30-35 minutes, or until the casserole is set and golden brown on top.
7. Serve:
- Let the casserole cool for a few minutes before slicing. Garnish with your choice of green onions, avocado, or sour cream, and enjoy!
Nutritional Information (Per Serving – Based on 8 servings):
- Calories: ~320
- Protein: ~18g
- Fat: ~26g
- Carbs: ~4g (2g net carbs after fiber)
- Fiber: ~2g
Benefits:
- Keto-Friendly: Low in carbs and packed with healthy fats and protein.
- Meal-Prep Ready: Make ahead and store in the fridge for easy breakfasts throughout the week.
- Vegetable-Rich: Cauliflower adds fiber and nutrients while keeping it low-carb.
- Customizable: Feel free to add veggies like spinach, mushrooms, or bell peppers to suit your taste!
This Keto Sausage Hash Brown Breakfast Casserole is a satisfying and filling breakfast that keeps you energized and on track with your keto goals. Enjoy!