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A healthy breakfast casserole is a delicious way to start your day…and an easy one. Seriously, half a dozen ingredients and some spices, and you have a sausage, egg and cheese casserole without bread, that will make your mouth water! I hope this low carb breakfast casserole recipe will become a staple at your house like it is in mine.
While easy keto breakfasts like a chocolate peanut butter low carb smoothie are great, sometimes it’s nice to have a hearty, satisfyingly hot meal to start the day and that is where this keto breakfast casserole comes in. When you need an easy low carb breakfast, this is your winner.
Most people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make this healthy low carb breakfast.
Pssst…want to have an even better start to your day? Have some keto butter coffee on the side of your gluten-free egg bake!
Falling in Love with a Sausage, Egg and Cheese Casserole
Many people discovered the low carb breakfast casserole a long time ago, but they were new to me. Casseroles are, after all, a pretty American dish and I was raised in a Russian family. But it was love at first bite.
The first casserole I tried was probably tater tot hot dish at my Minnesotan friend’s house in middle school, I might not still use those ingredients in my meals any more, but my love for this all encompassing style of meal is strong.
When I started making low carb casseroles of my own years later, I quickly discovered the beauty of them. A couple of my favorites are lazy cabbage roll casserole and keto low carb pizza casserole. They are so darn versatile!
You can throw in whatever ingredients you happen to have on hand, and it usually just works.
Plus they make convenient meals to have around that can last for up to a week and are the perfect candidates for freezing. I probably don’t have to state the obvious best part: a low carb breakfast casserole, like any casserole, is the ultimate comfort food.
Basic Components of a Healthy Breakfast Casserole
There are five basic building blocks for any healthy breakfast casserole: eggs, dairy, meat, veggies, and cheese.
When you blend these delicious ingredients together, you get a low carb egg casserole that is delicious enough for Sunday brunch and simple enough for a weekday dinner.
You really can’t beat the ease and deliciousness of this healthy breakfast casserole!
Eggs
Eggs are the star of the show here. They are high in both fat and protein, but low in carbs which make them the perfect foundation for this keto breakfast casserole.
But don’t fooled; this is not just a simple egg breakfast, friends. This is the ultimate low carb egg casserole, a feast for your taste buds!
Cream
Heavy whipping cream is totally keto friendly and a fantastic way to get the fluffiest eggs imaginable. Scrambling the eggs and whipping cream together makes light and airy eggs that are also rich and savory.
If your low carb breakfast casserole needs to fit paleo standards, simple use coconut cream instead.
Really, any kind of milk you like will also work fine, but heavy cream is what will make your sausage, egg and cheese casserole the lightest and fluffiest it can be.
Meat
You can get creative here. Bacon and sausage are both viable options. You could even use other meat, honestly, but these two are the best when making keto breakfast casserole.
You’ll need to pre-cook your meat, whichever meat you choose, and then add it to the low carb breakfast casserole recipe. For this particular keto breakfast casserole, you’ll use sausage (because, really, it’s kind of hard to make a sausage, egg and cheese casserole without it!).
Veggies
Vegetables are 100% optional, but I’m a huge fan of including veggies whenever possible. In the original low carb breakfast casserole recipe, I left them out, but now I do it both ways. Veggies not only add a great flavor, but they make this healthy breakfast casserole even healthier.
You will need to pre-cook them first, but how you do so is up to you. You can steam, pan fry, or roast. Just make sure you get them cooked and the moisture out, so that you end up with the right texture in your low carb breakfast casserole.
Personally, I think broccoli and cauliflower are the best options for a healthy breakfast casserole. They are commonly on hand and totally delicious. You can even use your leftover roasted broccoli and cauliflower here.
If you use a watery vegetable like zucchini or tomatoes, try to cook them in a way that makes the moisture evaporate before adding them in. For zucchini, you can drain them over the sink first, similar to how I do it when making a cheesy zucchini casserole.
Cheese
Again, get creative and choose whichever cheese suits your fancy (or whichever one you already have in your fridge). This sausage, egg and cheese casserole without bread would be wholesome and yummy with any cheese, although this recipe calls for cheddar (because it’s what I usually stock… and it’s good!).
Seriously, though, this low carb breakfast casserole would be good with mozzarella, American, Swiss, Monterey jack or any other cheese you’ve got on hand. You name it!
How To Make a Keto Casserole
To start out, you’ll sauté the garlic in a skillet. Once it’s fragrant, go ahead and add whichever meat you’re cooking up (like I said, I’m a big fan of sausage here, but any meat will work for a low carb egg casserole).
If you’re adding vegetables, go ahead and prep them. You want them cooked, but still a little crisp so they are just right to add to your healthy breakfast casserole. I prefer to pan fry them for extra flavor prior to adding to the casserole, but steaming or blanching works fine, too.
Another great option is to roast the veggies. Low carb breakfast casserole is a delicious way to use up leftover roasted vegetables! Or if you don’t have any roasted, save time by roasting a huge batch, reserving half for side dishes and half for the healthy breakfast casserole.
After you whip up your eggs and spices, you’ll assemble your ingredients into the perfect keto breakfast casserole!
I like this 8×8 inch glass casserole dish, which is awesome because it even comes with a lid! But, you can also use a 9×9 inch one. Feel free to line with foil for easy cleanup, but with a glass dish I don’t find it necessary.
Then, all you have to do is patiently wait for your mouthwateringly delicious sausage, egg and cheese casserole to finish cooking so you can dig in.
Wasn’t that easy? So easy, in fact, that you can make this up at at any time to have on hand for busy mornings or even a quick weeknight meal.
Low Carb Breakfast Casserole – Make Ahead
There are probably a bazillion and one options for breakfast casserole recipes, but in my mind the classic is a low carb egg casserole made with sausage and cheese. From there you can throw in whatever veggies you like (or leave them out altogether for a no carb breakfast casserole).
Whether you choose to add them in or not, the basic recipe for keto breakfast casserole stays the same. And either way, it’s a healthy, low carb, and gluten-free staple to have around in the fridge or freezer. In this post I have some pictures with broccoli and some without any veggies.
If you want to make this low carb breakfast casserole just 1-3 days ahead of time, simply follow all the steps except the baking at the end. You can cover it and store it in the fridge. Then, take it out and let it come to room temperature before baking.
It’s extremely convenient as a quick meal to have on hand for busy days or just because. My toddler enjoys it, so I like to keep a healthy breakfast casserole on hand for her. It only takes a minute to heat up, lasts all week, and best of all, she loves it. Coconut flour pancakes are her other favorite – yum!
If you’re looking for another easy meal prep idea for eggs or low breakfast ideas, try busy morning breakfast eggs. They’re still low carb, but also vegetarian.
Aside from its everyday use, this low carb breakfast casserole makes an equally wonderful as a holiday brunch staple. I hope you’ll add it to your table in the coming weeks!
How To Freeze Keto Breakfast Casserole
It’s super easy to turn keto breakfast casserole into a freezer meal. You can freeze it for up to 3 months.
You can either bake it and then freeze it, or just assemble and freeze without baking. Here’s how to freeze breakfast casserole…
How To Freeze Low Carb Breakfast Casserole Before Baking
To freeze the keto breakfast casserole before baking, simply follow all the instructions on the recipe card except the last step. Cover the casserole with plastic wrap, then foil on top of that, and place it in the freezer.
When you are ready to bake your sausage, egg and cheese casserole, move it to the fridge and let it thaw overnight. On the day of, let it sit out for about half an hour to come to room temperature, then bake as directed on the recipe card.
How To Freeze Keto Breakfast Casserole After Baking
You can also freeze low carb breakfast casserole after baking. This is a great option for leftovers, and you can do either the whole thing or smaller pieces as individual meals.
First, follow all the steps on the recipe card to bake the keto breakfast casserole. Take extra care to ensure the eggs are fully cooked, because the texture of semi-raw eggs will be a disaster after freezing.
Place the low carb breakfast casserole on a cooling rack and let it cool completely to room temperature. After that, cover it with plastic followed by foil, and place in the freezer. If you want individual pieces, cut those first and wrap them separately.
To thaw your healthy breakfast casserole, place it in the fridge overnight. For best results, unwrap it after the first couple hours, cover lightly, and then let it finish thawing in the fridge. This lets the condensation evaporate so that it doesn’t get soggy.
Once the sausage, egg and cheese casserole is thawed, you can reheat in the microwave or oven. I highly recommend the oven to get the best texture and avoid a watery result.
More Keto Breakfast Recipes
- Low Carb Turkey Sausage Breakfast Casserole
- Keto Mexican Breakfast Casserole
- Easy Huevos Rancheros – Just use cauliflower instead of potatoes for a low carb version.
- The Best Keto Pancakes
- Low Carb Almond Flour Waffles
Tools To Make Keto Breakfast Casserole:
Click the links below to see the items used to make this recipe.
- Skillet – This skillet set includes the perfect sized skillet for browning your breakfast sausage. I use these all the time.
- Set of Bowls – These bowls are my favorite ones to use. I love that you get so many different sizes in this set. It includes a large bowl for using in this recipe.
- Casserole Dish – This classic glass casserole dish set gives you two sizes to choose from.
Keto Low Carb Breakfast Casserole with Sausage and Cheese:
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RECIPE CARD
Healthy Keto Low Carb Breakfast Casserole Recipe with Sausage and Cheese - Gluten Free
A gluten-free low carb breakfast casserole recipe with sausage and cheese - just 6 ingredients! This keto sausage, egg and cheese casserole without bread is easy to customize with vegetables, too.
Recipe Video
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Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
- In a greased skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
Add the breakfast sausage. Cook for about 10 minutes, breaking apart with a spatula, until browned.
- Meanwhile, preheat the oven to 375 degrees F.
If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes, until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
- In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
Grease the bottom of a glass or ceramic 8x8 in (20x20 cm) or 9x9 in (23x23 cm) casserole dish (I use this one). Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
- Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
Bake for approximately 30 minutes, until the eggs are set and cheese is melted.
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Recipe Notes
Serving size: 1/9 of the recipe, 3x3 in square if using a 9x9 pan or 2.7x2.7 in square if using an 8x8 pan
- Nutrition info does not include optional broccoli or other veggies, which will depend on what you use.
- Want to make the low carb breakfast casserole a day or two ahead, or make it into a freezer meal? Check the instructions in the post above!
Video Showing How To Make Keto Low Carb Breakfast Casserole:
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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149 Comments
Kiel Kaiser
I’ve made this before and recommend a larger casserole dish. It will cook more evenly and through. I tried the 9×9 but with that amount of eggs it didn’t set. Other than that it’s a family favorite
Kristen
The pan you linked to above is basically a 9×13 pan. Can you please clarify?
Wholesome Yum M
Hi Kristen, Thanks for catching this. Please use either a 9×9″ or 8×8″ baking dish. I have updated the link to reflect the correct dish.
Katie
Overall a great recipe! I did add about 20 minutes when I used an 8×8, so next time I will probably use a 9×13.
What breakfast sausage did you use? When I use a pork breakfast sausage my calories are almost 400 per serving (9 servings).
Wholesome Yum M
Hi Katie, Breakfast sausage can vary a lot in nutrition. Be sure to buy a clean brand that doesn’t contain any extra fillers or sugars, which can greatly affect calories and carbs.
katie
What breakfast sausage do you recommend?
Wholesome Yum M
Hi Katie, I don’t have a specific brand that I recommend for this, just be sure to find a clean version that doesn’t include any sugar or fillers.
Katie S. Bowling
What is the sodium Content?
Wholesome Yum M
Hi Katie, I am sorry, I’m not sure about the sodium content. You can enter the recipe into an online recipe calculator to get the information you need. Best wishes!
Tori Allen
I can’t wait to try in the morning. I entered my ingredients in Carb Manager and came up with different nutritional values. The only item I changed was I used Turkey Sausage. I get it has 324 calories, 1.5 net carbs, 2.5 total carbs, 26.3 fat and 22.1 protein. Can you tell me what the calorie difference could be?
Wholesome Yum M
Hi Tori, I encourage you to check the ingredients on the turkey sausage you used. Sausage can often include non-keto ingredients like sugars and fillers. I suspect that is where the difference is.
Lydia Barber
Okay, nothing gets on my nerves more than people saying “This was wonderful” and then list ALL the changes they felt it needed. This recipe is absolutely delicious and I didn’t change ONE thing! Okay, I will admit, INSTEAD of broccoli, I added 3 huge fistfuls of fresh spinach ONLY because I had a lot of spinach to get rid of. I threw it in the sausage when it was almost done browning. This is a keeper, thank you!!!I am on Keto and have been for more than a year and a half (down 40 pounds). I didn’t think it was possible to make an overnight casserole (which is what I did, put it together the night before and baked it the next morning) without the pieces of bread you always see. It truly was delicious.
Julie Schutzius
Absolutely delicious! I added spinach and a couple of green onions. Had to cook it a couple of minutes longer, but it turned out wonderfully! Thank you for all of your amazing recipes! I am new to Keto and still learning, and your site has been a godsend… 😀
Thank you again!
Diana
Made in a foil-lined 8*8 @375 for 50 mins. Super simple! Followed instructions except for no garlic -subbed a couple of pinches of garlic powder about 1/2 tsp. No parsley or broccoli.
Molly
Will make again.
But I will wait to add cheese to the top until the end.
In order for mine to be cooked completely (I followed directions) the cook time need to be drastically increased which made the cheese turn into a hard crust. I can easily cut it off,
But next time, it will be better 🙂
Beth
Thanks so much for this recipe! I made this exactly as directed and it was delicious! I just made it again today and used fresh baby spinach (chopped) instead of the broccoli and we liked it even more. Another plus to using fresh spinach is that I tossed it into the skillet with the sausage after the sausage was thoroughly cooked, then stirred it just until the spinach was nicely wilted. Quick, easy, and so yummy!
Maria P.
Hi! Can I make this recipe minus the sausage and add more veggies? Didn’t know if it changes the ratio of ingredients.
Thank you
Wholesome Yum M
Hi Maria, Yes, that should work just fine.
Arlette
By cups (serving size) do you a cup as a measuring cup size or? Like what is the typical size , I’m not sure if that makes sense.. 🙂 I’m making this tomorrow can’t wait! I love trying new Keto recipes hehe
Wholesome Yum M
Hi Arlette, For this recipe, you can divide the total pan into 9 equal servings. For soups or other recipes that give “cup” as a unit of measurement for as a serving size, then yes, you can use a 1 cup measuring cup. I hope this helps.
Lori D
Love this recipe. Its fluffy, not flat! I made it with ham and am going to try it with Turkey sausage links today. Nice to make ahead and eat on for a few days. Bravo!!
Thea
Love this dish. Have made it twice and was delicious both times. Have tried some of your other recipes and loved them all. Thank you for making keto/low-carb easy for me!
SueG
Delicious! I made this for a bridal shower brunch and received so many compliments. I substituted frozen spinach for the broccoli but did blanch it and it turned out great.
Wanda Turner
I made this for a community breakfast. I added some red onion to the garlic and then used roasted brussel sprouts for the veggie. Oh my goodness. It was delicious!
Susan
Great recipe!
Henry Boyd
I made this for the first time a couple of weeks ago and thought it was pretty good. I made it again today with only one change I cooked the sausage in a cast iron skillet and then poured the egg mixture over it and put it in the oven so it was a one-pot meal. This recipe is definitely a keeper!!!
Patty
This is really good! I made it for the first time last night. I did not add any vegetables, but I might next time. I think spinach would be good. I might also add some cream cheese. I am also going to try waiting until the last 10-15 minutes to add the cheese on top because it got browner than I would have liked. Totally my fault though. Thank you for the recipe! It’s a keeper!
Keenan
Pretty disappointed with the cook time. I followed your recipe exactly, used a 8×8 glass pan (which in your video it seems that you are using a rectangular ceramic , so not sure why that is) but it is taking forever for the middle to get done. The cheese on top is cooked to perfection but still soupy inside.
Wholesome Yum M
Hi Keenan, Baking times may vary due to the fact that everyone has a different oven. Oven temps are not always consistent and many have hot spots.
Amy
I couldn’t get mine to cook in the middle either. I put in a 9×13 and it was perfect.
Mandi
I agree. I think the cook time is off. I have made this several times and I find it usually takes me closer to 55 minutes to cook fully.
Dre
As far as the listed nutritional values go, is it including the optional 3 cups of broccoli? Or is the information just for the casserole with no broccoli?
Wholesome Yum M
Hi Dre, The nutrition facts do not include broccoli. A food calculator can help you determine carb count for the recipe including the broccoli.
Rachael
This is absolutely delish! However- are these nutritional facts correct- the calories and fat seem awfully low?
Wholesome Yum M
Hi Rachael, Yes, the numbers should be accurate. There are 9 servings in this recipe.
Miss, Evans
I only had 2 peices of garlic so I added 1 red onion and 2 green onions finely chopped, also added about 1 tsp of sage and thyme plus a bag of chopped frozen bell peppers and doubled the recipe, I used sausage we processed from one of our hogs , It was delicious! (Did not add broccoli) left in the fridge overnight before cooking on Christmas day everyone loved it which is a big deal cause my family is picky eaters lol
Marie
Would love to make this. Could I add avocado to it at the same time as sausage? Can you cook avocado or will it do something weird – like turn brown – in the casserole?
Wholesome Yum M
Hi Marie, The avocado will definitely brown and become mushy if you add it during the cooking process. I would reserve the avocado to serve on top of the casserole.
Marie Dona Peeler
Thanks! I made this on Sunday for a brunch (sans the avocado) and it was a big hit!
Joan Janzen
This recipe looks wonderful! I am making it for my community group Sunday. I am confused. When I make an egg dish with 12 eggs and sausage, I can’t fit it into a 9×9 pan. I have to use a 9×13” pan. Am I missing something? Thanks so much!
Wholesome Yum M
Hi Joan, I think it all depends on how deep your dish is. If your 9×9″ is too shallow to hold the recipe, then a 9×13″ will do the job just fine!
Sheryl Fisher
This was absolutely DELICIOUS! I doubled the recipe and tweaked it a bit for a breakfast staff meeting at my school. It was a HUGE HIT! My husband was hoping to have leftovers…but there was NOTHING left!
My tweaks: hot Italian sausage, no broccoli, 4 cans of Hatch Green Chilies, extra sharp cheddar cheese, no salt or pepper (the cheese made it salty enough and the hot sausage and green chillies gave it enough of a spicy kick)
I will, most definitely, be making this again!
Tracy
So delicious and super easy to make. I used frozen broccoli and cooked it in the microwave before adding.
Nona
Thank you, Maya!
Spasibo!!
Just made it. It’s still hot and is delicious (tried a tiny bit). Instead of beef sausage I used chicken. I did used broccoli as you have suggested and only 7 eggs.
It does look as beautiful as yours.
You are a great cook!!
Fred Harrison
Too salty. I made it 1.5x because I used 9×13 pan, and used spinach and 2lbs of sausage. It took 50 minutes in the oven. Next time I’ll skip adding salt. Otherwise it was really good.
Cathie
Just made this and absolutely delicious. I don’t measure except by eye and very forgiving. Added a touch of hot sauce. Spinach not broccoli. Turned oven off after 30 min and left casserole in for 10 addl. minutes. Will make sure I never run out of this.
Jason Jones
This is a keeper recipe. Easy meal prep and tasted phonomenal. I used spinach instead of broccoli and plan to add mushrooms in the future. Fantastic taste.
Furelise
Made it today. YUMMY! It will be a great recipe to use to clean out the refrigerator of veggies that need to be eaten. I used sausage links today. We are currently living in Australia – they do not sell ground sausage. I cut the links into bite size pieces.
Margaret Anne
This was my first KETO recipe and it turned out delicious!!! This will definitely stay on the breakfast list! Thank you so much for sharing the recipe.
Lindsey
Love this! I add green chilis
Karen Kennedy
I have made this casserole every Sunday morning for the last 4 weeks. It is delicious. I have begun experimenting with different types of vegetables for the casserole, and even added sweet potato. I know it’s not Keto, but I take a slice of this to work every morning and I figured one sweet potato over 7 Days wasn’t going to hurt. It definitely added a different dimension. My favorite vegetable to add is roasted brussel sprouts. This recipe is definitely a keeper
Amber
Hello, will you explain the reheating process. In the description, it says it is easy to reheat but doesn’t elaborate.
Wholesome Yum
Hi Amber, you can reheat this recipe a few ways. You can use a microwave or toaster oven and heat until warmed through.
Kim
Can I use egg substitute?
Maya | Wholesome Yum
Hi Kim, Yes, you can!
Alison
This was delicious! I doubled the recipe for a church Pot Luck, and everyone loved it! I used a 9×13 pan, so it took an hour to bake. I used spinach instead of the broccoli, and I also added 1/2 cup sour cream. Thanks!
CJ Morgan
While making this I thought no way would this fix in an 8×8 pan so made in 9×12. I added about 2 cups steamed broccoli and mixed the cheddar with some Monterey Jack. its baking now and will update you on how it comes out.
Sherry
I’m new to keto and looking for good, easy recipes for all three meals and snacks that have these ingredients. Meat & vegetables. So happy I came across your recipe, will be making it later today for this week. Thank you.
Shannon
This recipe is easy, quick, a money saver and delicious. I make a pan every two weeks for breakfast and have shared if with my family and coworkers who found it to be very tasty. Instead of meat, I use a generous layer of sliced portobello mushrooms on the bottom.
Also, it is freezer friendly and thaws out wonderfully.
Mark Matthews
Just made for the first time. Great! I embellished a bit because I tweak everything. Added 1 whole diced yellow onion and 1/4c Hatch green chiles late in the sausage saute to reduce their water content. Plus a little red pepper in the egg. Baked in a 9×13 for 35 minutes. Delicious and the texture is perfect. I’ll be taking a piece to work for breakfast every day this week. So much easier than the “egg muffins” I was making before.
Mimi
This recipe is delicious I followed the recipe precisely and sautéed my broccoli instead of blanching. I also added some white onion, chopped which I sautéed. Both vegetables were dry when added. When done at 30 min, I removed from oven, let it rest a few minutes while I got coffee. When I removed a square to eat, the bottom has about 1/2 inch liquid! We can’t figure out where it came from! The casserole part was good but why the watery base?
Maya | Wholesome Yum
Hi Mimi, I can’t say for sure when the recipe was modified, but most likely the veggies still had some water content left in them before baking.
Susan
I don’t know… I made this recipe and (possibly) used too much broccoli (doubt it)? or perhaps the cheese on top sealed the dish? There was a lot of liquid in the bottom of the dish when I went to scoop out the first serving. Thankfully, putting the servings in a fry pan to cook for a few minutes saved the meal. I used delicious sausage from the Amish market. The casserole just tasted like…sausage. I see in the comments that one person cooked the dish for an hour. Another person used a 9×13 pan.
Kimberly Reese
I had the same problem so I put in back in the oven for 15-20 minutes. It cooked all the way through but didn’t dry out. You should try that next time.
Laree Butler
***** Fantastic recipe! I put this together last night and baked this morning – 350 for an hour. I used 1/2 of a spaghetti squash for my base and it was so delicious! (Just added a little butter and s/p to it). I did NOT try to “dry” it first; I just plunked it in the dish as it was, and it all came out perfectly! The sweetness of the squash blended perfectly in this dish. Serving it for dinner tonight. Will serve it with berries (and grits for my nonketo hubby). Thanks for another great recipe!!
Jenna
This was absolutely delicious! I added mushrooms along with the broccoli and used sharp cheddar cheese. It came out wonderfully and was so easy to cut into squares to meal prep for breakfasts for the week. I will definitely make this recipe again! I never would have thought to add minced garlic to the cooking of the sausage. It gave it a really great flavor.
Maggie
Hi Maya!
I’m very new to Keto, and am planning on making this for dinner, however, everything I’ve read says that garlic is a no-no for keto because it’s actually high in carbs. I looked on the USDA food database and it says it’s 3g net carbs per 1tsp. If 2tsp=1 garlic clove then this recipe would actually be 12 carbs in the garlic alone? What am I missing?
Maya | Wholesome Yum
Hi Maggie, A clove of garlic is approximately 1/2 tsp minced, not 2 tsp. Garlic is definitely keto friendly. And, I’m a big advocate of (non-starchy) vegetables, herbs, spices, and aromatics, including garlic.
Vikk
This was easy to make and tasted fantastic! As you suggested I added my own touches, using yellow mustard for spice, ham & sausages, and swiss & cheddar cheese, as well as lots of broccoli. The heavy cream really did make it fluffy – I didn’t think it would make such a significant difference – great to learn something new. Super filling and even though I tend to eat large portions with this meal, a small amount fills you up quickly.
Darin
Any recommendations or modifications for making this in the instant pot? The ingredients are all approve for pot in pot cooking, but uncertain about timing… Ideas?
Maya | Wholesome Yum
Hi Darin, I’m sure you could make it in the Instant Pot, but I haven’t tried that to say for sure. Let me know how it goes if you try it!
Jennifer
It was delicious! Swapped unsweetened almond milk for the heavy cream.
Carol
My daughter has egg allergies. Can we use egg beaters instead of eggs?
Maya | Wholesome Yum
Hi Carol, Egg Beaters are made out of eggs. Are you thinking of vegan egg subsitute? If so, yes, you probably could. I’m not sure if the baking time might vary.
Patricia R
Hi, I made this today and it was so good!
I used ground pork, mushrooms, spinach, diced green & red peppers. Also added a few pieces of crumbled bacon on top before the additional cheese. Baked in a 9×13 oval dish and 30min was perfect!
Thank you for another great recipe!
Sondra
Love this recipe. I add lots of vegetables so it is not just a breakfast meal.
Maya | Wholesome Yum
Great idea, Sondra!
Rose
I just put this in the oven and can’t wait to try it! I browned my sausage, then added green pepper, broccoli, and mushrooms to the saute pan until the mushrooms were caramelized. If gave the veggies a nice smoky flavor :). Thanks for a great recipe!
Maya | Wholesome Yum
I hope you like it, Rose!
Brian
What temp?
Maya | Wholesome Yum
Hi Brian, The temperature is in the instructions on the recipe card above.
Doreen
This is delicious. It’s hard to find a recipe incorporating sausage that is so low carb, so thank you Maya! Another winner!!
Maya | Wholesome Yum
I am so happy you liked it, Doreen! Thank you!
Nicole
Where did you get the caloric numbers here? Every calculator I have entered this in, is giving me almost 500 calories per serving (without the veggies)?
Maya | Wholesome Yum
Hi Nicole, The nutrition info comes from the USDA Food Database, which is more reliable than 3rd party calculators. Any discrepancies are likely based on the ingredients used, the calculator, or the number of servings.
Lynn
It indicates that a 3×3 square is one serving, and the whole thing has 9 servings. That’s less than 2 eggs/serving. Is this designed to consume something else with it? Is it ok to consume more and still loose weight? That 3×3 is only 1 carb.
I guess I wonder with much of these sort of “eat as much as you want as long as it’s low/no carb” diets, at what point is something “too much”?
Maya | Wholesome Yum
Hi Lynn, There is more in the casserole than just eggs, so it’s still pretty filling with the meat, cream and optional veggies in there. But, you can definitely have more than 1 serving depending on what else you have that day. It’s possible to gain weight on any diet, even keto or low carb, so I wouldn’t look at any diet as “eat as much as you want” – BUT keto and low carb diets regulate hunger and blood sugar, making overeating much less likely. Some people still find it necessary to count all their macros and total calories, while others are fine just eating keto/low carb foods.
Michael Elmore
I really like this recipe. I doubled the meat, drained it, then put it back in the pan with 8oz of cream cheese until melted in. I also opted out of the broccoli . Taste great!
Maya | Wholesome Yum
I am happy you liked it, Michael! Please come back again soon!
Christine Westfall
Delicious! I love having simple keto recipes! Is has been the key to my success staying on it these last 7 months. I tried going keto last year and got off because some of the recipes were too complicated, took too long, and were not as good as I thought they would be. so glad that there is much more information out there now.
Maya | Wholesome Yum
I am so happy you liked the casserole, Christine! Thanks fro stopping by!
TL
Loved this! Made this for a brunch attended by a friend on the keto diet and she gave it 5 stars. Decided to make it “Denver omelette” like with cubed ham, green pepper and onion. So good!
Maya | Wholesome Yum
I am so happy you liked it! Please come back again soon!
Stacy
I just prepared and baked this 6 ingredient, low carbohydrate egg, sausage and cheese casserole. It’s actually quite good! The eggs set perfectly (I left the casserole in the oven for just an additional 2 minutes; 30 minutes in my oven wasn’t quite long enough.) and the sausage and garlic (plus the yummy cheese, of course!) combination makes it super flavorful. I’ll be trying other recipes, as long as they are low carbohydrate. It is my way of eating and the only diet I really feel healthy eating. My doctor is on board too – I had spoken about it a few years back because I was concerned about too much protein consumption with only one kidney. I’m good to go and that’s awesome because I love eggs and all the low carb options available!
Maya | Wholesome Yum
I am so happy you liked the breakfast casserole, Stacy!
Georgia
I am about to try this recipe but want to know if I can mix it all up at night and cook it the next morning. Or should it be cooked right away and reheated the next day? Thanks.
Maya | Wholesome Yum
Hi Georgia, Yes, you can mix it the night before and cook in the morning! That usually has a better result than reheating, but you can do either.
Eugene
Easy to make and tastes delicious even after being frozen! Being fairly new to cooking, I was a little shocked at how great it looked and tasted!
Maya | Wholesome Yum
I am so happy you liked it, Eugene! Thanks for stopping by!
Derek
Turned out pretty bland IMHO, so I doubled the sausage, added onions and bell peppers to the pan with the sausage, added cayenne, dropped the salt and replaced with a good bit of Cajun seasoning (Tony’s or the like). Topped with generous Louisiana style hot sauce when serving.
Now that’s breakfast.
Maya | Wholesome Yum
Hi Derek, Thank you for sharing – that sounds delicious! The recipe was designed to act as a base that you can customize any way you like. I do plan to update it a little soon to add some veggies, as I think it would be better and more balanced that way.
Lisa
Not sure if I’m missing something but at what point do you add the cloves?
Maya | Wholesome Yum
Hi Lisa, It’s 6 cloves of garlic. They get added in step 1 of the instructions.
Meri
Hi Maya
Do I use breakfast sausages or just the mince out of the breakfast sausage?
I can’t break up the sausage as per the instructions, I would have to dice the sausages.
Regards
Meri
Maya | Wholesome Yum
Hi Meri, dicing the sausage would work just fine. The point is just to not have full sausages in the casserole.
Amanda
What kind of cheese would you recommend, does it have to be reduced fat or fat-free cheese to keep the nutrition facts that are listed up here?
Maya | Wholesome Yum
Hi Amanda, I use full-fat cheddar cheese for this recipe. If you use a different kind, it will probably change the nutrition facts.
Nancy Maas
I’m guessing this could be put together the night before and kept in the refrigerator until ready to bake?
Half and half is okay instead of heavy cream, right?
Maya | Wholesome Yum
Hi Nancy, Yes to both of your questions! 🙂
Lindsay Rivers
How much would you consider to be a serving?
Maya | Wholesome Yum
Hi Lindsay, one serving would be a 3″x3″ piece of the casserole.
Kristen
Hi Maya! I made this Christmas morning and it could not have been easier or more delicious. No subs or additions this time, but this casserole would be a great blank canvas with different veggies or types of sausage. Thanks for all your recipes and Happy New Year!
Maya | Wholesome Yum
Thank you so much, Kristen! Happy New Year to you as well!
Firttimer
Hi, looking to make this for Christmas morning but wanted more for the family. If I use a 9×13 dish can I just double the recipe and assume cooking time is about the same? Thanks!
Maya | Wholesome Yum
So sorry, I just saw this! Yes, that should work fine! It might take a little longer to cook, but not by a lot.
Teresa
The cooking time is all wrong. Cooked it for 30 minutes and the top was done, but the egg mixture was still very uncooked. I only found out when I attempted to serve it.
Maya | Wholesome Yum
Hi Teresa, Sorry that happened. I’ve made this several times and it was always cooked through. Could it be that your oven runs cool or you used a different size baking dish?
Suzanne Lanoue
I have the same problem. Not all ovens are the same. You just keep cooking it for 5 minutes at a time until it comes out cooked. You could also try increasing the temperature to 400. It’s difficult to keep it balanced without burning the top.
I have made it quite a few times now. You can use milk or even eggnog instead of cream and it still turns out great. You can use different types of sausage and cheese, too. If you use a sausage that doesn’t break apart, then chop it into very fine pieces or else the texture is very different. Or possibly even grind it or use a food processor. If you use a sausage that is fully cooked, you don’t even have to cook it ahead of time – you can skip that step. If your sausage already has garlic in it, you can skip that part, too.
I freeze each square to make a quick breakfast during the week! Great recipe, especially for those of us who have to eat gluten free and low carb.
Maya | Wholesome Yum
Thank you, Suzanne! That’s exactly right in terms of the cooking time. A higher temperature will likely burn it, so you could cook it longer at the lower temp, or if you increase the temperature, just cover it with foil once it starts to brown on the top.
Rebecca
When you freeze it. How do you heat it up the next morning?
Maya | Wholesome Yum
I added freezing and thawing instructions to the post above the recipe card!
Brian
What temp do you recommend?
Maya | Wholesome Yum
Baking temperature is 375 degrees. Thank you for stopping by, Brian!
Mary
Hi! I have requested the free recipe ebook three times but still have haven’t received anything. Can you help?
Thanks
Maya | Wholesome Yum
Hi Mary, Sorry you’re having trouble. You should receive an email coming from [email protected] with the subject “Welcome to Wholesome Yum – grab your FREE RECIPES E-BOOK!”. Check your spam folder, it might have landed there, or you can try doing a search in your email to find it. The link to download the ebook is in there. Make sure to add [email protected] to your contacts so that this issue doesn’t happen with other freebies I send. 🙂
Hope that helps! Thanks for subscribing!
Kathy
Can half and half be used in place of the heavy cream?
Maya | Wholesome Yum
Hi Kathy, Yes, absolutely! The nutrition info would be a little different – less fat and a little more carbs.
Brenda Martin
It does! Thanks!!
Traci
How long does this keep in the fridge and freezer?
Thank you!
Maya | Wholesome Yum
Hi Traci, I’ve kept it in the fridge for close to a week. Probably several months in the freezer.
Brenda Martin
What kind of sausage do you recommend? I’m having trouble understanding the no sugar part. When I look at sausage from the store, it says 0 grams of sugar in the nutritional information section, but the ingredients list sugar. Is that okay?
Maya | Wholesome Yum
Hi Brenda, The reason the nutrition info says 0 grams, even though the ingredients list sugar, is because the amount per serving adds up to less than 1g, so manufacturers can get away with writing 0g. The FDA allows this if the amount per serving is very low like that. Ideally, you’d get a sausage without sugar in the ingredients list at all (also watch for other names for sugars, like corn syrup or maltodextrin). But, it comes down to personal choice. If all you can find is what you mentioned, it probably won’t stall you too much since the amount is so small. Hope that helps!
Carrie
What is a serving size?
Maya | Wholesome Yum
Hi Carrie, A serving is a 3″x3″ square.
Tanya Jameson
Can this be made ahead and frozen before cooking?
Maya | Wholesome Yum
Hi Tanya, Absolutely! Just freeze it uncooked and covered in plastic. Let it thaw in the fridge for 24 hours prior to baking in the oven.
Angie Skees
Has anyone tried to freeze this? Just curious how it would reheat? I like pre-cooking things and then just reheating especially for camping.
Maya | Wholesome Yum
Hi Angie, Yes, you can freeze it. For best results, thaw in the fridge for 24 hours before serving, preferably unwrapped so that any condensation evaporates. Then, you can reheat in the oven or microwave, but I recommend the oven to maintain texture.
Sue
I wish someone could help me. My husband is diabetic and has just now taken it seriously, but I have no recipes. He is totally bread, meat, and potatoes, total country. If you could help me with ideas to cut back and still eat what he loves, I would appreciate it.
Maya | Wholesome Yum
Hi Sue, Good for you and your husband for trying to eat healthier. I hope the recipes on this site can help! I have several low carb bread recipes, like these tortillas and this English muffin, and more to be posted in the coming months. There are plenty of ways to incorporate meat in healthy recipes, and cauliflower often makes a good substitute for potatoes. You can look for more ideas in the recipe index here, where you can find recipes by category, diet type, or just search.
Erin Hyde
Looks beautiful. Could you use almond milk instead of heavy cream?
Maya | Wholesome Yum
Yes, you can! It’ll be a little less fluffy, but I’ve made it that way too and it’s still very good.
Lynda
Hi Maya! Do you think I could divide this up into individual portions and freeze them for later?
Maya | Wholesome Yum
Definitely! That sounds like a great idea. Just wrap tightly to avoid freezer burn. I’m doing that next time I make this.
Tracie DeLarco
I have been making this for years! It’s best with Swiss, cheddar, and Monterey Jack cheese.
Kim | Low Carb Maven
Oh, you are so right. These types of dishes are so easy and versatile. I make my husband a very similar quiche or casserole a few times a month for his breakfast to bring to work. He never tires of it. Yours looks beautiful. Thanks for sharing.
STACEY CRAWFORD
I love breakfast the best! This looks great to make in advance and reheat in the mornings when it’s crazy at my house, & I’m short on time, but starving.
Katrin
This is a great dish to prepare ahead. Making it!
Georgina
Wow this looks so wonderfully filling!!