Keto Breakfast Casserole

21 comments

5 from 293 votes
Jump to RecipeJump to Video

This post may contain affiliate links. See my disclosure policy.

My keto breakfast casserole is loaded with sausage, cheese, and low-carb veggies and makes 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.

keto breakfast casserole.
Table of Contents
  1. Key Ingredients
  2. How to make keto breakfast casserole
  3. Pro tips for making the best breakfast casserole
  4. Storage and make-ahead tips
  5. Keto Breakfast Casserole (Recipe Card)
  6. Frequently asked questions
  7. More low-carb breakfasts

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 melts into the eggs, making it 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.

Why you’ll love my keto breakfast casserole

Arman Liew
  • 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 barely any clean-up once cooked.

Key Ingredients

  • 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 some frozen cauliflower, but you can whip up 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 ones like chopped up turkey sausage 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

This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.

onions, bell peppers, and sausage in a skillet.

Step 1- Saute the onions, pepper, and sausage until tender.

sauteed vegetables and sausage in a baking dish.

Step 2- Transfer into a casserole or baking dish, along with the cauliflower. Ensure they are spread out in an even layer.

whisked eggs, cheese, cottage cheese, salt, and pepper.

Step 3- Whisk the eggs, cottage cheese, cheddar cheese, and seasonings.

assembled unbaked breakfast casserole.

Step 4- Pour the egg mixture into the casserole dish. Ensure it covers the entire dish.

baked keto breakfast casserole in a baking dish.

Step 5- Bake for 40 minutes or until golden brown and the middle is set.

Pro tips for making the best breakfast casserole

  • Grease up. Grease your baking dish generously to prevent the egg and vegetable mixture from sticking to it.
  • Drain excess moisture. Onions and peppers don’t usually add much moisture once sauteed, but in case it does for you, soak up the excess moisture before adding it 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. 
  • For a thicker casserole, you can add one tablespoon of almond flour 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.

Storage and make-ahead tips

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

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.

keto breakfast casserole recipe.

Keto Breakfast Casserole

5 from 293 votes
My family loves this keto breakfast casserole recipe. Made with fluffy eggs, savory sausage, veggies, and melty cheese, it’s easy to make. Watch the video below to see how I make it in my kitchen!
Servings: 6 servings
Prep: 5 minutes
Cook: 40 minutes
Total: 45 minutes

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

* You can either steam cauliflower or make air fryer cauliflower
  • 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, a few dashes of hot sauce.
  • Storage. Leftovers keep in the fridge for up to one week for up to 6 months in the freeze. Reheat in the microwave or thaw to room temperature. 
  •  
  •  
  •  
 

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 5gProtein: 45gFat: 10gSodium: 617mgPotassium: 365mgFiber: 2gVitamin A: 1025IUVitamin C: 55mgCalcium: 170mgIron: 1mgNET CARBS: 3g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!
low carb breakfast casserole on a plate.

Frequently asked questions

Why did my casserole turn watery?

If there is excess moisture from the cauliflower, onion, or peppers, you risk adding excess moisture to the casserole,, turning it watery. Soak up all moisture before assembling in the casserole dish to prevent this.

Can I freeze the breakfast casserole?

Yes, you can. Slice the casserole into portions and place in an airtight container and store in the freezer for up to 6 months.

More low-carb breakfasts

If you’ve enjoyed this Keto Breakfast Casserole recipe, please give it a star rating. It really helps others thinking of making it. Tag me in your photos or videos on InstagramTikTok, or Facebook I love hearing from you!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

You May Also Like

5 from 293 votes (284 ratings without comment)

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Comments

  1. 5 stars
    We loved this breakfast casserole! I didn’t have cauliflower on hand, so I used up leftover bell peppers, spinach, and onions. I added 1/2 teaspoon of dry mustard and paprika per preference, and this has made it into our “top 10” list!
    I’m making your cheesy bread tonight…another favorite!

  2. I love cauliflower, but it hates me. 🙁 Can I skip it without ruining the recipe or do I need a filler to replace it.

  3. So if I rather use the whole eggs, I just use 10 instead of 6 whole and 4 egg whites? I know that seems like a “stupid” question, but just want to verify before I make it. Looks so good!

  4. This is great and so straight forward.
    Can you consider adding the option for metric, so non Americans can easily use the ingredients too.

  5. Can’t wait to try this! Looks so yummy …me too prefer savory than sweet breakfast. Question: the frozen cauliflower is it floret or rice?

  6. 5 stars
    Can’t wait to make this!
    A question though — Can this recipe be put together the night before and refrigerated overnight – then bake in the am???