This is the kind of breakfast that makes mornings feel easy. Juicy sausage, fluffy eggs, melty cheese, and a few simple add-ins bake into a hearty, low-carb casserole that feeds a crowd and reheats like a dream. It’s perfect for busy weekdays, lazy weekends, or meal prep.
No complicated steps or special equipment. Just reliable, crave-worthy comfort food that happens to be keto-friendly.
Keto Sausage & Egg Breakfast Casserole - A Satisfying, Low-Carb Morning Favorite
Ingredients
- 1 pound (450 g) ground breakfast sausage (pork or turkey; choose sugar-free to keep it keto)
- 10 large eggs
- 1 cup heavy cream (or unsweetened almond milk for a lighter option)
- 2 cups shredded cheese (cheddar, mozzarella, or a blend)
- 1 small onion, finely diced (optional, for flavor; count carbs if tracking closely)
- 1 small bell pepper, diced (optional; choose red or green)
- 2 cups fresh spinach (optional, roughly chopped)
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground black pepper
- 3/4 teaspoon salt (adjust to taste; sausage can be salty)
- 2 tablespoons butter or avocado oil (for greasing and sautéing)
- Fresh parsley or chives (optional, for garnish)
Instructions
- Preheat and prep: Heat the oven to 350°F (175°C). Grease a 9x13-inch baking dish with butter or oil.
- Brown the sausage: In a large skillet over medium heat, cook the sausage until fully browned and crumbly, 6–8 minutes. Drain excess fat if needed.
- Sauté the aromatics: In the same skillet, add a little butter or oil if the pan is dry. Sauté the onion and bell pepper for 3–4 minutes until softened. Stir in garlic for 30 seconds. Add spinach and cook just until wilted.
- Season the base: Stir the smoked paprika and oregano into the sausage-veggie mixture. Taste and adjust salt as needed.
- Layer the dish: Spread the sausage mixture evenly in the greased baking dish. Sprinkle 1 1/2 cups of the shredded cheese over the top.
- Whisk the eggs: In a large bowl, whisk eggs, heavy cream, salt, and black pepper until smooth and slightly frothy.
- Combine and pour: Pour the egg mixture evenly over the sausage and cheese. Gently shake the dish to settle the eggs throughout.
- Add remaining cheese: Sprinkle the remaining 1/2 cup cheese on top for a golden finish.
- Bake: Place in the oven and bake for 30–35 minutes, or until the center is set and the top is lightly browned. A knife inserted in the center should come out clean.
- Rest and serve: Let the casserole rest for 5–10 minutes before slicing. Garnish with chopped parsley or chives, and serve warm.
What Makes This Recipe So Good
- Simple ingredients, big flavor: You don’t need much more than eggs, sausage, and cheese to get rich, savory results.
- Meal-prep friendly: Bake once and enjoy breakfast for several days. It keeps well and reheats fast.
- Low carb without feeling restricted: It’s naturally filling thanks to protein and healthy fats, so you won’t miss the bread.
- Customizable: Add veggies, swap cheeses, or use your favorite sausage—this casserole adapts to your taste and pantry.
- Great for guests: Feeds a crowd with consistent results and minimal morning effort.
What You’ll Need
- 1 pound (450 g) ground breakfast sausage (pork or turkey; choose sugar-free to keep it keto)
- 10 large eggs
- 1 cup heavy cream (or unsweetened almond milk for a lighter option)
- 2 cups shredded cheese (cheddar, mozzarella, or a blend)
- 1 small onion, finely diced (optional, for flavor; count carbs if tracking closely)
- 1 small bell pepper, diced (optional; choose red or green)
- 2 cups fresh spinach (optional, roughly chopped)
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground black pepper
- 3/4 teaspoon salt (adjust to taste; sausage can be salty)
- 2 tablespoons butter or avocado oil (for greasing and sautéing)
- Fresh parsley or chives (optional, for garnish)
How to Make It
- Preheat and prep: Heat the oven to 350°F (175°C).
Grease a 9×13-inch baking dish with butter or oil.
- Brown the sausage: In a large skillet over medium heat, cook the sausage until fully browned and crumbly, 6–8 minutes. Drain excess fat if needed.
- Sauté the aromatics: In the same skillet, add a little butter or oil if the pan is dry. Sauté the onion and bell pepper for 3–4 minutes until softened.
Stir in garlic for 30 seconds. Add spinach and cook just until wilted.
- Season the base: Stir the smoked paprika and oregano into the sausage-veggie mixture. Taste and adjust salt as needed.
- Layer the dish: Spread the sausage mixture evenly in the greased baking dish.
Sprinkle 1 1/2 cups of the shredded cheese over the top.
- Whisk the eggs: In a large bowl, whisk eggs, heavy cream, salt, and black pepper until smooth and slightly frothy.
- Combine and pour: Pour the egg mixture evenly over the sausage and cheese. Gently shake the dish to settle the eggs throughout.
- Add remaining cheese: Sprinkle the remaining 1/2 cup cheese on top for a golden finish.
- Bake: Place in the oven and bake for 30–35 minutes, or until the center is set and the top is lightly browned. A knife inserted in the center should come out clean.
- Rest and serve: Let the casserole rest for 5–10 minutes before slicing.
Garnish with chopped parsley or chives, and serve warm.
Keeping It Fresh
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat slices in the microwave for 45–60 seconds or in a 300°F (150°C) oven for 10–12 minutes.
- Freezer: Cool completely, slice, and wrap individual portions tightly. Freeze for up to 2 months.
Thaw overnight in the fridge, then reheat as above.
- Best texture tips: Avoid overcooking on reheating. Low and slow keeps the eggs tender.
Health Benefits
- Low in carbs: With no bread or potatoes, this casserole fits well into ketogenic and low-carb eating patterns.
- High in protein: Eggs and sausage provide steady energy and help keep you full until lunch.
- Healthy fats: Fats from eggs, cheese, and cream support satiety and flavor on keto.
- Nutrient-dense add-ins: Spinach, peppers, and onions bring vitamins, minerals, and fiber without many carbs.
Common Mistakes to Avoid
- Not draining sausage: Too much grease can make the casserole soggy. Drain excess fat before layering.
- Overbaking: Dry eggs are the enemy.
Pull it from the oven as soon as the center is set.
- Skipping seasoning: Sausage is flavorful, but eggs need a little salt and spice to shine. Taste as you go.
- Uneven layers: If the sausage mixture clumps in one spot, the eggs won’t set evenly. Spread everything in a single, even layer.
- Using sweetened sausage: Some brands add sugar.
Check labels to keep it fully keto.
Variations You Can Try
- Spicy Southwest: Use chorizo or spicy pork sausage, pepper jack cheese, and a pinch of cumin. Top with sliced jalapeños.
- Mushroom & Swiss: Sauté sliced mushrooms with the onions and use shredded Swiss cheese.
- Bacon Boost: Add 6–8 slices of cooked, crumbled bacon to the sausage layer for smoky depth.
- Greek-Inspired: Swap cheddar for feta, add chopped olives and a handful of cherry tomatoes (halved), and season with oregano.
- Dairy-Lighter: Use unsweetened almond milk instead of cream and reduce cheese to 1–1 1/2 cups. Texture will be slightly lighter but still satisfying.
- Veggie-Forward: Add zucchini or broccoli florets (lightly sautéed to remove moisture) to increase bulk without extra carbs.
FAQ
Can I make this casserole the night before?
Yes.
Assemble everything, cover tightly, and refrigerate overnight. In the morning, uncover and bake as directed, adding a few extra minutes if it’s very cold from the fridge.
What kind of sausage works best?
Use sugar-free breakfast sausage, mild or spicy. Pork sausage has richer flavor and texture, but turkey sausage also works if you prefer leaner meat.
How do I know when it’s fully cooked?
The center should be set and not jiggly, and a knife inserted should come out clean.
If you use a thermometer, aim for about 160–165°F (71–74°C) in the center.
Can I make it without dairy?
Yes. Replace heavy cream with unsweetened almond or coconut milk, and either skip the cheese or use a dairy-free cheese that melts well.
What’s a typical serving size and carbs per serving?
Cut the 9×13-inch casserole into 8–10 pieces. Exact carbs vary by ingredients, but most versions land around 3–5 net carbs per serving when using low-carb veggies and sugar-free sausage.
Why did my casserole release liquid?
Vegetables can release moisture.
Sauté them first to reduce water content, and drain any excess from the sausage before baking.
Can I bake this in a smaller dish?
You can use a smaller dish for a thicker casserole, but you’ll need to extend the baking time. Watch the center and use the doneness cues.
How can I make it more fluffy?
Whisk the eggs vigorously to incorporate air, and avoid overbaking. A splash of cream also helps keep the texture tender and light.
Is it good for freezing in portions?
Absolutely.
Freeze individual slices, then reheat straight from frozen in the microwave or a low oven until warmed through.
What toppings go well on each slice?
Good options include sour cream, sliced avocado, hot sauce, salsa verde, or a sprinkle of fresh herbs for brightness.
In Conclusion
This Keto Sausage & Egg Breakfast Casserole is the kind of dependable recipe that makes mornings smoother. It’s hearty, low in carbs, and designed for real life—easy to make, easy to store, and easy to customize. Keep the base the same, play with the add-ins, and you’ll have a satisfying breakfast you can count on all week long.