This post may contain affiliate links. See my disclosure policy.
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.
Table of Contents
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
If you’d like to make this ahead of time, you are best to cook it first, let it cool, then refrigerate it. Once ready to serve, add more cheese on top and reheat in the oven.
Eggs play a vital role in this dish. You can try experimenting with egg substitutes.
Yes, while I prefer the texture and flavor of this casserole as is, you can make it dairy-free. Just swap the cottage cheese for plant-based yogurt and use vegan shredded cheese.
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!
Keto Breakfast Casserole
Ingredients
- 1 pound frozen cauliflower
- 1 large bell pepper chopped
- 1 large onion chopped
- 1/4 pounds Italian sausage crumbled
- 6 large eggs
- 4 large egg whites or extra eggs
- 1 cup cottage cheese
- 1 1/2 cups shredded cheese
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.
- Steam or microwave your cauliflower until lightly tender. In a non-stick pan, add oil and place over medium heat. Once hot, add the onions, peppers, and ground sausage. Cook for 3-4 minutes, until the sausage is browned.
- Placed the cauliflower, vegetables, and sausage into the baking dish. In a mixing bowl, whisk together the eggs, egg whites, cottage cheese, shredded cheese and salt and pepper. Pour the mixture into the baking dish.
- Bake the casserole for 35-40 minutes, or until the center is cooked.
- Remove the casserole from the oven and serve immediately, or let it cool completely.
Looking forward to trying this
Brand new to Keto, and love your Keto recipes. I’ve made this and love it, I’ll make this a bunch a times.
😀 Love to hear that!
I love cauliflower, but it hates me. 🙁 Can I skip it without ruining the recipe or do I need a filler to replace it.
Sure! just use your favorite vegetables!
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!
Not a stupid question at all! I’d go with 9 eggs.
How many servings are in this?
This is great and so straight forward.
Can you consider adding the option for metric, so non Americans can easily use the ingredients too.
Hi there! We have kitchen conversion tools you can use like this https://thebigmansworld.com/how-many-grams-in-a-cup/
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?
Either works, I like the florets for the chunks 🙂
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???
Yes 🙂 I actually like it like that as it softens the cauliflower!
This casserole looks so delicious! I can hardly wait to make it ♥
Perfect!
This looks delicious! Can’t wait to make it!