Keto Breakfast Casserole - The Big Man's World ® (2024)

This keto breakfast casserole is chock full of eggs, vegetables, sausage, and cheese, and makes the perfect savory low carb breakfast! It’s easy to customize and freezes beautifully! 1 grams net carbs per serving.

In all the years I’ve been eating keto, I’ve learned that starting with breakfast is key if I want to avoid falling off the rails by mid-afternoon. And contrary to popular belief, there are tons of keto breakfast ideas to choose from. This low carb breakfast casserole is a firm favorite.

Layers of fluffy eggs mixed with tender cauliflower, sausage, and cheese make for a warm, nourishing breakfast. Like keto taco casserole and keto cheeseburger casserole, I can easily share it with my family, even if I’m the only one doing keto.

Why I love this recipe

• Minimal clean-up. After I eat breakfast, I like to get up and go, so it’s super important to now have a big mess to clean up afterward. This casserole ticks that box.
• Easy to customize. I like to use whatever leftover veggies or bits and bobs I have in the fridge, but you can customize this casserole however you like. I’ll give you plenty of suggestions, too.
• Makes great meal prep. This casserole freezes like a dream and doesn’t get rubbery when it’s reheated, so it makes a great grab-and-go lunch during the week.
• Pairs with anything. Enjoy it as it is, or toast up some keto bread or keto bagels to enjoy on the side.

Ingredients needed

The Ingredients to make this casserole is simple and use keto pantry staples and refrigerator basics. Here is what you’ll need:

• Cauliflower- Frozen cauliflower that has been lightly steamed and pat dry. This ensures that no extra moisture gets into the casserole. Fresh cauliflower works, but I prefer the convenience of the frozen kind.
• Bell peppers- Red and green bell peppers.
• Onions-Chopped finely.
• Sausage- I used ground Italian sausage, but any sausage works, including homemade kinds like turkey sausage or chicken sausage.
• Whole eggs and egg whites. I used a mixture so you get the richness of whole eggs but with few carbs, but you can use all whole eggs if you prefer.
• Cottage cheese- Adds creaminess and richness to the casserole without excess calories. Opt for full-fat cottage cheese containing fewer carbs than low-fat or fat-free varieties.
• Cheddar cheese-Shredded cheese to mix through and on top of the casserole.
• Salt and pepper-To taste.

How to make keto breakfast casserole

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- steam the cauliflower. Start by steaming your cauliflower until tender. Remove any excess moisture and set it aside.

Step 2- Saute. Next, coat a non-stick pan with oil and place it over medium heat. Once hot, add the bell peppers, onions, and ground sausage. Cook for 3-4 minutes, until the meat has browned.

Step 3- Bake. Now, add your cauliflower, bell peppers, onions, and sausage into a greased baking dish. In a mixing bowl, whisk together the eggs, cottage cheese, cheddar cheese, salt, and pepper until combined. Pour over the vegetables and sausage mixture and bake until the middle sets.

Recipe tips and variations

• Grease up. Grease your baking dish generously to ensure that the egg and vegetable mixture doesn’t stick to it.
• Make egg muffins. When I’m hosting, sometimes I like to make mini egg casseroles. To do this, just grease a muffin tin, pour the egg mixture into the tins, and bake for 25-30 minutes or until a toothpick inserted comes out clean.
• Cover the casserole with foil. If the top of the casserole begins to brown before it’s fully cooked, lightly cover it with aluminum foil to prevent burning.
• Add a splash of cream. To make a creamier casserole, add a splash of heavy cream to the beaten eggs.
• Add extra veggies. Like spinach, mushrooms, diced tomatoes, or green onions. Just make sure whatever veggies you add are sliced and cooked before adding to the egg mixture.
• Double up the protein. Stir in cooked bacon, diced ham, smoked salmon, or ground pork.
• Add seasonings. Like garlic powder, onion powder, or if you can handle the heat, a few dashes of hot sauce.

How to store leftovers

To store: Leftovers can be stored in the refrigerator, covered. It will keep well for up to 1 week,

To freeze: Place portions of the casserole in ziplock bags and store them in the freezer for up to 6 months.

Reheating: Either microwave the casserole for 30 seconds or in a preheated oven for 10 minutes. Alternatively, this casserole tastes delicious cold, so you can enjoy it as is!

Frequently Asked Questions

More low-carb breakfasts to try

• Keto waffles– My favorite recipe to make for our weekend brunch.
• Keto donuts– One of my favorite keto breakfast recipes.
• Keto oatmeal– Yes, that’s right, you don’t have to say goodbye to a warm bowl of oatmeal just because you’re keto.
• Keto hash browns– These make the perfect side for breakfast casserole!
• Keto pancakes– Light and fluffy pancakes with only 3 grams of net carbohydrates per serving!