This Cheesy Keto Egg Breakfast Casserole is the kind of no-fuss recipe that makes mornings feel easy. It’s hearty, rich with cheesy goodness, and packed with protein to keep you full well past lunchtime. You can prep it the night before, bake it in the morning, and serve a crowd with almost no effort.
Even better, it’s flexible—use what you have and make it your own without losing the low-carb balance. If you want a breakfast that tastes like comfort without the carb crash, this one’s your new go-to.
Cheesy Keto Egg Breakfast Casserole - A Cozy, Low-Carb Morning Favorite
Ingredients
- Eggs: 10–12 large
- Heavy cream: 1 cup (or half-and-half for lighter texture)
- Cheese: 2–3 cups total shredded cheese (cheddar, mozzarella, Monterey Jack, or a blend)
- Cooked sausage or bacon: About 1 pound, crumbled or chopped
- Low-carb veggies: 1–2 cups total (like spinach, bell pepper, onion, mushrooms, or zucchini), sautéed
- Butter or olive oil: For greasing and sautéing
- Seasonings: Salt, black pepper, garlic powder, onion powder, smoked paprika (optional), red pepper flakes (optional)
- Fresh herbs (optional): Chives, parsley, or green onions for garnish
- Optional add-ins: Cream cheese (4 oz, softened and cubed), diced jalapeños, or a sprinkle of Parmesan
Instructions
- Preheat the oven: Set to 350°F (175°C). Grease a 9x13-inch baking dish with butter or olive oil.
- Prep the protein: Cook sausage in a skillet over medium heat until browned and crumbled. If using bacon, cook until crisp and chop. Drain excess grease if needed.
- Sauté the veggies: In the same pan, add a little fat if needed and sauté chopped onion, bell pepper, and mushrooms until soft. Add spinach last and cook just until wilted. Season lightly with salt and pepper.
- Whisk the eggs: In a large bowl, whisk eggs with heavy cream. Add 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon onion powder. For a little warmth, add 1/2 teaspoon smoked paprika or a pinch of red pepper flakes.
- Layer the casserole: Spread the cooked sausage or bacon evenly in the greased dish. Top with the sautéed veggies. Sprinkle about two-thirds of the shredded cheese over the top.
- Add egg mixture: Pour the egg and cream mixture evenly over the layers. If using cream cheese, dot small cubes across the surface. Finish with the remaining shredded cheese.
- Bake: Place the casserole in the oven and bake for 30–40 minutes, until the center is set and the top is lightly golden. A knife inserted in the center should come out mostly clean.
- Rest and slice: Let it rest for 10 minutes before slicing. This helps it set and makes serving cleaner.
- Garnish and serve: Sprinkle with chopped chives or parsley. Serve warm with a side of avocado or a crisp green salad if you like.
What Makes This Recipe So Good
- Ultra cheesy and satisfying: A blend of melty cheeses creates that irresistible, golden top and creamy middle.
- Keto-friendly and filling: Eggs, cream, and sausage or bacon deliver plenty of fat and protein for steady energy.
- Meal prep hero: Bake once, eat all week. It reheats beautifully and freezes well.
- Customizable: Swap meats, use different cheeses, or add low-carb veggies—all without complicating the recipe.
- One-pan simplicity: Minimal cleanup with a 9×13 baking dish or similar casserole pan.
Shopping List
- Eggs: 10–12 large
- Heavy cream: 1 cup (or half-and-half for lighter texture)
- Cheese: 2–3 cups total shredded cheese (cheddar, mozzarella, Monterey Jack, or a blend)
- Cooked sausage or bacon: About 1 pound, crumbled or chopped
- Low-carb veggies: 1–2 cups total (like spinach, bell pepper, onion, mushrooms, or zucchini), sautéed
- Butter or olive oil: For greasing and sautéing
- Seasonings: Salt, black pepper, garlic powder, onion powder, smoked paprika (optional), red pepper flakes (optional)
- Fresh herbs (optional): Chives, parsley, or green onions for garnish
- Optional add-ins: Cream cheese (4 oz, softened and cubed), diced jalapeños, or a sprinkle of Parmesan
Step-by-Step Instructions
- Preheat the oven: Set to 350°F (175°C).
Grease a 9×13-inch baking dish with butter or olive oil.
- Prep the protein: Cook sausage in a skillet over medium heat until browned and crumbled. If using bacon, cook until crisp and chop. Drain excess grease if needed.
- Sauté the veggies: In the same pan, add a little fat if needed and sauté chopped onion, bell pepper, and mushrooms until soft.
Add spinach last and cook just until wilted. Season lightly with salt and pepper.
- Whisk the eggs: In a large bowl, whisk eggs with heavy cream. Add 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon onion powder.
For a little warmth, add 1/2 teaspoon smoked paprika or a pinch of red pepper flakes.
- Layer the casserole: Spread the cooked sausage or bacon evenly in the greased dish. Top with the sautéed veggies. Sprinkle about two-thirds of the shredded cheese over the top.
- Add egg mixture: Pour the egg and cream mixture evenly over the layers.
If using cream cheese, dot small cubes across the surface. Finish with the remaining shredded cheese.
- Bake: Place the casserole in the oven and bake for 30–40 minutes, until the center is set and the top is lightly golden. A knife inserted in the center should come out mostly clean.
- Rest and slice: Let it rest for 10 minutes before slicing.
This helps it set and makes serving cleaner.
- Garnish and serve: Sprinkle with chopped chives or parsley. Serve warm with a side of avocado or a crisp green salad if you like.
Storage Instructions
- Refrigerator: Cool completely, then store slices in airtight containers for up to 4 days. Reheat in the microwave for 60–90 seconds or in a 300°F oven until warm.
- Freezer: Wrap individual portions tightly in plastic, then place in a freezer bag.
Freeze up to 2 months. Thaw overnight in the fridge before reheating.
- Meal prep tip: Bake in two 8×8 pans. Eat one now and freeze the other for later.
Why This is Good for You
- High in protein: Eggs and meat provide the protein you need for satiety and muscle maintenance.
- Keto-friendly fats: Heavy cream and cheese add satisfying fats that support a low-carb lifestyle.
- Low in carbs: With no bread or potatoes, it stays in the low-carb lane while still feeling indulgent.
- Nutrient-dense veggies: Spinach, mushrooms, and peppers add fiber, vitamins, and texture without piling on carbs.
Pitfalls to Watch Out For
- Too much liquid: Watery veggies (like zucchini or mushrooms) can release moisture.
Sauté them well and drain if needed before adding.
- Overbaking: Too long in the oven turns eggs rubbery. Pull it when the center is just set and let it finish in the residual heat.
- Under-seasoning: Eggs need more salt than you think. Taste your cooked meat and veggies, then season the egg mixture generously.
- Using pre-shredded cheese only: It’s fine in a pinch, but it contains anti-caking agents.
For the best melt, grate at least some cheese fresh.
- Crowding the dish: If your add-ins exceed 3 cups, the casserole can bake unevenly. Keep a good egg-to-filling ratio.
Variations You Can Try
- Southwest: Use chorizo, pepper jack, green chiles, and a sprinkle of cumin. Top with cilantro and avocado.
- Broccoli Cheddar: Add lightly steamed broccoli florets and sharp cheddar.
A dusting of Parmesan on top adds a savory crust.
- Greek-Inspired: Use spinach, olives, sun-dried tomatoes, and feta. Season with oregano and a touch of lemon zest.
- Ham and Swiss: Diced ham, Swiss cheese, and green onions keep it classic and cozy.
- Spicy Jalapeño Popper: Bacon, cheddar, jalapeños, and dotted cream cheese for that creamy, spicy bite.
- Dairy-Light: Swap heavy cream for unsweetened almond milk and use less cheese. The texture will be lighter but still tasty.
FAQ
Can I make this the night before?
Yes.
Assemble the casserole, cover tightly, and refrigerate overnight. In the morning, let it sit at room temperature for 15–20 minutes while the oven preheats, then bake as directed. You may need an extra 5–10 minutes of bake time.
How do I keep it from getting watery?
Sauté moisture-heavy veggies and drain any excess liquid before layering.
Also avoid overfilling the pan. Let the casserole rest after baking so juices can settle and reabsorb.
What’s the best cheese to use?
A blend works best for flavor and melt. Try half sharp cheddar for richness and half mozzarella or Monterey Jack for stretch.
A little Parmesan on top adds a savory finish.
Can I make it without meat?
Absolutely. Increase the veggies slightly (about 2 cups sautéed) and consider adding 4 ounces of cream cheese or an extra 1/2 cup shredded cheese for more richness and structure.
How many carbs are in a serving?
Exact numbers depend on your ingredients, but a typical serving lands around 3–6 net carbs when you keep veggies low-carb and avoid starchy add-ins. Check labels and calculate based on your specific brands.
Can I bake this in muffin tins?
Yes.
Grease a muffin tin well, fill cups about three-quarters full, and bake at 350°F for 18–22 minutes. Great for portion control and grab-and-go breakfasts.
What if I don’t have heavy cream?
Use half-and-half or full-fat coconut milk. The texture may be slightly lighter, but it will still be creamy and satisfying.
How do I reheat without drying it out?
Warm slices covered at 300°F for 10–15 minutes, or microwave in short bursts at medium power.
A small splash of cream over the slice before reheating helps maintain moisture.
Can I add raw spinach directly?
You can, but it’s better sautéed. Raw spinach releases water as it bakes. A quick sauté keeps the texture pleasant and the casserole from getting soggy.
What size pan should I use?
A 9×13-inch baking dish is ideal.
If you use a smaller, deeper dish, increase the bake time and check doneness in the center with a knife or toothpick.
In Conclusion
This Cheesy Keto Egg Breakfast Casserole is simple, flexible, and deeply satisfying. It’s the kind of recipe that fits into busy mornings, weekend brunches, and weekly meal prep without fuss. With a few pantry staples and your favorite low-carb add-ins, you’ll have a warm, cheesy breakfast that keeps you full and happy.
Make it once, and you’ll keep coming back to it—because good food should be easy and dependable.