Keto Breakfast Casserole

A Low-Carb, High-Flavor Recipe for Your Morning Feast

If you’re following a ketogenic diet, finding breakfast options that are both delicious and low-carb can be a challenge. This Keto Breakfast Casserole Recipe is the perfect solution! Packed with healthy fats, protein, and a mix of flavorful ingredients, it’s an easy-to-make dish that’s ideal for meal prep or serving a crowd.

Why You’ll Love This Keto Breakfast Casserole

  1. Low-Carb and Keto-Friendly: Perfectly suited for a ketogenic lifestyle, with minimal carbs and plenty of healthy fats.
  2. Meal-Prep Friendly: Make it once and enjoy a hearty breakfast all week long.
  3. Customizable: Swap out ingredients to suit your taste preferences or dietary needs.
  4. Easy and Quick: Simple to prepare with just a few wholesome ingredients.

Keto Breakfast Casserole Recipe

Prep Time: 10 minutes
Cook Time: 30–35 minutes
Servings: 6

Ingredients:

  • 8 large eggs
  • 1/2 cup heavy cream
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 cup shredded cheese (cheddar, mozzarella, or a mix)
  • 1/2 cup diced onions
  • 1/2 cup diced bell peppers (any color)
  • 1 cup cooked breakfast sausage (chicken, turkey, or plant-based sausage)
  • 1 cup fresh spinach, chopped
  • 2 tablespoons olive oil or butter (for greasing the baking dish)

Instructions:

1. Preheat Your Oven:

  • Set your oven to 375°F (190°C). Grease a medium-sized casserole dish with olive oil or butter.

2. Prepare the Egg Mixture:

  • In a large bowl, whisk together the eggs, heavy cream, salt, black pepper, and garlic powder until smooth.

3. Assemble the Casserole:

  • Spread the cooked sausage evenly in the greased casserole dish.
  • Add the diced onions, bell peppers, and chopped spinach.
  • Pour the egg mixture over the vegetables and sausage.
  • Sprinkle shredded cheese evenly on top.

4. Bake:

  • Place the casserole in the preheated oven and bake for 30–35 minutes, or until the eggs are set and the top is golden brown.
  • Check doneness by inserting a knife in the center; it should come out clean.

5. Serve:

  • Let the casserole cool slightly before slicing into portions. Serve warm with a side of avocado or fresh greens for a complete keto breakfast.

Nutritional Information (Per Serving):

  • Calories: ~250
  • Protein: ~15g
  • Fat: ~20g
  • Carbohydrates: ~3g
  • Fiber: ~1g
  • Net Carbs: ~2g

Health Benefits of Keto Breakfast Casserole

  1. Low-Carb, High-Fat: Keeps you in ketosis while providing sustained energy throughout the morning.
  2. Rich in Protein: Eggs and sausage offer essential amino acids for muscle repair and growth.
  3. Packed with Nutrients: Spinach, bell peppers, and onions provide vitamins, minerals, and antioxidants.
  4. Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities or allergies.

Customization Ideas

  • Vegetarian Option: Replace sausage with diced zucchini or mushrooms for a plant-based version.
  • Spice It Up: Add diced jalapeños, paprika, or chili flakes for a spicy kick.
  • Cheese Swap: Use gouda, feta, or Parmesan for a different flavor profile.
  • Extra Greens: Add kale, arugula, or broccoli for more veggie goodness.

FAQs

1. Can I freeze this Keto Breakfast Casserole?

Yes! Allow the casserole to cool completely, then slice it into portions and wrap each piece individually. Freeze for up to 3 months. Reheat in the oven or microwave before serving.

2. What’s the best way to store leftovers?

Store leftover casserole in an airtight container in the fridge for up to 4 days.

3. Can I make this dairy-free?

Absolutely! Substitute heavy cream with unsweetened almond milk and use a dairy-free cheese alternative.

4. Is this recipe good for meal prep?

Yes! This casserole is ideal for meal prep. Slice it into individual portions for grab-and-go breakfasts during the week.

Tips for Success

  • Cook Ingredients Ahead: Pre-cooking sausage and vegetables ensures even cooking and prevents excess water in the casserole.
  • Don’t Overmix Eggs: Whisk the eggs until just combined to avoid a rubbery texture.
  • Use High-Quality Cheese: Freshly shredded cheese melts better and enhances the flavor.

Conclusion

This Keto Breakfast Casserole Recipe is the ultimate low-carb breakfast solution. With its rich flavors, simple preparation, and meal-prep benefits, it’s a dish you’ll want to make again and again. Whether you’re feeding a family or planning your weekly meals, this casserole will keep you on track with your keto lifestyle while satisfying your morning cravings.