Keto Breakfast Casserole
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My keto breakfast casserole is loaded with sausage, cheese, and low-carb veggies, making it the perfect savory breakfast. It’s easy to make ahead, super customizable, and freezes really well, too. Prep some for your weekend breakfast or part of a meal prep.
This keto breakfast casserole is one of those easy recipes I turn to when I want something savory, high-protein, and super filling. Adding cottage cheese and shredded cheese to the eggs melts them, making the eggs creamy, fluffy, and soft.
I like adding some sausage for extra protein and delicious flavor, and the onions and peppers add color and nutrients. My secret addition is some pre-cooked cauliflower, which adds extra bulk, similar to what potatoes would add, and completes the dish.
Table of Contents
Why you’ll love my low carb breakfast casserole
- High-protein: This dish includes eggs, cottage cheese, sausage, and shredded cheese. Each serving packs a whopping 45 grams of protein.
- 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 reheated, making it a great grab-and-go brekky during the week.
- Minimal cleanup: Everything is baked in one dish, so there is little cleanup after cooking.
Key Ingredients
Here’s what goes into my keto egg bake with cottage cheese, along with kitchen notes. Full measurements are in the recipe card below.
- 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.
- Cauliflower. Any cooked cauliflower is fine. I typically microwave frozen cauliflower, but you can make my air-fryer cauliflower if you want something with a little more flavor.
- Onions and peppers. Finely chopped.
- Sausage. I typically use chopped Italian sausage, but any sausage works, including homemade options like chopped turkey or chicken sausage.
- Cottage cheese. Adds creaminess and richness to the casserole without excess calories. Opt for full-fat cottage cheese, which contains fewer carbs than low-fat or fat-free varieties.
- Cheddar cheese. Shredded cheese to mix through and on top of the casserole.
How to make keto breakfast casserole
First, you’ll saute the onions, pepper, and sausage until tender.
Second, transfer into a casserole or baking dish, along with the cauliflower. Ensure they are spread out in an even layer.
Third, you’ll whisk the eggs, cottage cheese, cheddar cheese, and seasonings.
Fourth, you can pour the egg mixture into the casserole dish. Ensure it covers the entire dish.
Finally, Bake for 40 minutes or until golden brown and the middle is set.
Arman’s recipe tips
- Grease up. Grease your baking dish generously to prevent the egg and vegetable mixture from sticking. I find a smear of butter or a touch of cooking spray to be fine.
- Drain excess moisture. Onions and peppers don’t usually add much moisture when sauteed, but if they do, soak up the excess before adding them to the casserole dish. We don’t want a watery casserole.
- 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.
- To make a thicker casserole, add 1 tablespoon of almond or coconut flour. Be sure to whisk it well into the assembled casserole to prevent it from clumping.
- Let it rest after cooking. Once it has baked, I like to let the casserole sit for about ten minutes so that it has time to firm up before slicing.
Recipe variations
Like any good egg bake, this one is easy to customize. Here are some ideas to get you started:
- Make egg muffins. When I’m hosting, I sometimes like to make mini egg casseroles. To do this, 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.
- 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.
- Protein. Stir in cooked bacon, diced ham, smoked salmon, or ground pork.
- Seasonings. Like garlic powder, onion powder, or, if you can handle the heat (like me), a few dashes of hot sauce.
Storage and make-ahead tips
To store: Leftovers can be stored in the refrigerator, covered. It will keep well for up to 1 week.
To freeze: Slice the casserole into portions and place in an airtight container, and store in the freezer for up to 6 months.
Make ahead: I sometimes assemble the casserole in the fridge the night before. The next morning, I bake it straight from the refrigerator. I do suggest adding an extra ten minutes of cooking time to compensate.
Frequently asked questions
If there is excess moisture from the cauliflower, onion, or peppers, you risk making the casserole watery. Soak up all moisture before assembling in the casserole dish to prevent this. I also find that some brands of cottage cheese sometimes pool liquid around the edges. You shouldn’t have this issue, as we’re using full-fat cottage cheese, but if yours does, just drain it.
✅ Nutrition reviewed
“This breakfast casserole is a fantastic low-carb make-ahead option or for something savory. It packs in tons of veggies and also extra protein, thanks to the cottage cheese.” – Felicia Newell, MScAHN, RD, CPT.
Keto Breakfast Casserole
Video
Ingredients
- 1 pound cauliflower cooked * See notes
- 1 large bell pepper chopped
- 1 large onion chopped
- 1/4 pound Italian sausage chopped
- 6 large eggs
- 4 large egg whites or extra eggs
- 1 cup cottage cheese
- 1 1/2 cups shredded cheese Mozzarella or cheddar
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.
- In a large skillet, add the oil and place over medium heat. Once hot, add the onions, peppers, and Italian sausage. Cook for 3-4 minutes, until the sausage is browned.
- Placed the cauliflower, vegetables, and sausage into the baking dish. Spread out in an even layer.
- In a mixing bowl, whisk together the eggs, egg whites, cottage cheese, shredded cheese, salt, and pepper. Pour the mixture into the baking dish.
- Bake the casserole for 35-40 minutes, or until the center is cooked and the edges are golden brown.
- Remove the casserole from the oven and serve immediately, or let it cool completely.
Notes
- Cauliflower: You can either steam it or air-fry it.
- Tips: See my recipe tips above for making the best breakfast casserole.
- Storage. Leftovers keep in the fridge for up to 1 week and in the freezer for up to 6 months. Reheat in the microwave or thaw to room temperature.
Nutrition
More low-carb breakfasts
- Keto waffles– Light, crispy, and super fluffy.
- Keto oatmeal– Yes, you are reading this correctly. I promise you it’s oat-free but still tastes like the real thing.
- Keto hash browns– Shredded cauliflower replicates this potato classic.
- Keto pancakes– My famous, tried-and-true recipe with thousands of positive reviews.
Me and the family enjoyed this recipe. I made a couple subs. Used cauliflower rice as sort of a crust and used sour cream vs collage cheese. Came out fantastic.
Oh those are fantastic tweaks, Scott- Cauliflower rice especially would be evenly distributed throughout!
Should cauliflower be diced, rice, or cut otherwise?
Apologies for the oversight, we shall am end it. Cut is fine 🙂
Easy and delicious!