Keto Breakfast Casserole Recipe – Low Carb, High Protein

Starting your day with a hearty, nutritious, and satisfying meal can set the tone for the entire day—especially if you’re following a ketogenic lifestyle. A Keto Breakfast Casserole Recipe is a perfect solution when you want something that’s easy to prepare, full of flavor, and ideal for meal prep. This dish combines high-quality proteins, healthy fats, and low-carb vegetables to keep you full and energized throughout the morning without kicking you out of ketosis.

Whether you’re hosting a weekend brunch, preparing breakfast for the whole family, or simply need a grab-and-go meal for the week, this keto-friendly casserole has you covered. It’s customizable, freezer-friendly, and incredibly versatile, making it a staple in low-carb meal plans.

Nutrition Information (Per Serving):

• Calories: 310 kcal

• Protein: 20g

• Fat: 24g

• Carbohydrates: 4g

• Fiber: 1g

• Net Carbs: 3g

• Sugar: 1g

Note: Nutritional values may vary slightly depending on specific ingredients used.

Prep & Cooking Overview

• Prep Time: 10 minutes

• Active Time: 30 minutes

• Resting Time: 10 minutes

• Total Time: 50 minutes

• Cuisine: American, Low-Carb

• Course: Breakfast, Brunch

• Servings: 8

• Difficulty: Easy

Required Equipment

• 9×13 inch baking dish

• Large skillet

• Mixing bowl

• Whisk

• Spatula

• Oven

Ingredients

Proteins & Fats

• 1 lb ground breakfast sausage (pork, turkey, or chicken)

• 8 large eggs

• 1 cup heavy cream or full-fat coconut milk

Vegetables

• 1 cup chopped spinach (fresh or frozen)

• ½ cup chopped bell peppers (any color)

• ½ cup chopped onions

• 1 cup mushrooms, sliced

Cheeses

• 1 ½ cups shredded cheddar cheese

• ½ cup shredded mozzarella (optional)

Spices & Seasonings

• 1 tsp garlic powder

• ½ tsp smoked paprika

• Salt and pepper to taste

• Optional: red pepper flakes for a spicy kick

Instructions

Step 1: Preheat and Prep

Start by preheating your oven to 375°F (190°C). Lightly grease your 9×13 inch baking dish with butter, olive oil, or non-stick spray.

Step 2: Cook the Meat

In a large skillet over medium heat, cook the ground sausage until browned and no longer pink. Break it apart using a spatula as it cooks. Once done, drain any excess fat and set aside.

Step 3: Sauté the Vegetables

In the same skillet, add a tablespoon of olive oil (if needed) and sauté the onions, bell peppers, and mushrooms until soft—about 5 minutes. Add the spinach last and cook until wilted. Remove from heat.

Step 4: Mix the Eggs

In a large mixing bowl, crack the eggs and whisk them until fully combined. Add in the heavy cream, garlic powder, paprika, salt, and pepper. Whisk again until smooth.

Step 5: Assemble the Casserole

Spread the cooked sausage evenly on the bottom of your greased baking dish. Top it with the sautéed vegetables, then sprinkle the shredded cheddar cheese evenly over the mixture.

Now pour the egg mixture over everything, making sure it spreads evenly. Optionally, top with mozzarella for a cheesy finish.

Step 6: Bake

Place the casserole in the preheated oven and bake for 30–35 minutes, or until the center is set and the top is golden brown. You can test with a toothpick—it should come out clean when inserted into the center.

Step 7: Rest and Serve

Let the casserole rest for at least 10 minutes before slicing. This helps it firm up, making it easier to cut and serve.

Storage and Reheating Tips

• Refrigerate: Store leftovers in an airtight container for up to 5 days.

• Freeze: Wrap individual slices in plastic wrap and foil, then freeze for up to 2 months.

• Reheat: Microwave individual slices for 1–2 minutes or reheat in the oven at 350°F until warmed through.

Why You’ll Love This Keto Breakfast Casserole

• Low in carbs and high in healthy fats

• Packed with protein for sustained energy

• Meal-prep friendly – make it once, enjoy all week

• Customizable – add or swap veggies, try different meats or cheeses

• Kid-approved – tastes like a savory omelet in casserole form

Variations & Substitutions

• Vegetarian Version: Skip the sausage and add more mushrooms or tofu.

• Dairy-Free: Use coconut milk instead of heavy cream and a non-dairy cheese alternative.

• Different Meats: Try bacon, chorizo, or ham for different flavors.

• More Greens: Add kale or zucchini for a nutrient boost.

• Spicy Version: Use spicy sausage or add jalapeños and hot sauce.

Make-Ahead Tips

You can assemble this casserole the night before, cover it with foil, and refrigerate. Just pop it in the oven the next morning. You may need to add an extra 5–10 minutes to the baking time if cooking straight from the fridge.

Perfect for Every Occasion

This Keto Breakfast Casserole Recipe is not only great for a quick morning meal but also ideal for:

• Brunch with friends

• Holiday mornings

• Post-workout meals

• Potlucks or gatherings

• Make-ahead weekday breakfasts

Final Thoughts

Living a keto lifestyle doesn’t mean you have to sacrifice flavor or convenience. This Keto Breakfast Casserole Recipe is the perfect blend of nutritious, satisfying, and easy-to-make—all in one baking dish. Whether you’re new to keto or a seasoned low-carb veteran, this breakfast will likely become one of your favorites. Make it once, and it might just end up in your regular weekly rotation.

So go ahead—prep it today, and enjoy a stress-free, healthy breakfast all week long!