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Free Printable: Low Carb & Keto Food List
Get It NowMost people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make my keto breakfast casserole. It’s a delicious way to start your day on a good note… and an easy one. It comes together quickly with simple ingredients you’ve got on hand, the texture is wonderfully fluffy, and it’s so satisfying. I hope this low carb breakfast casserole will become a staple at your house like it is in mine. Make it with me!
Why You Need My Keto Breakfast Casserole Recipe
- Savory, cheesy, and fluffy – My low carb breakfast casserole is like a big, cheesy omelette in a baking dish. If you love omelettes, you’ll love this one, too.
- Quick and easy – The prep is fast and there isn’t much to it. It’s perfect for weekend mornings or weekday meal prep (although my egg muffins and keto breakfast sandwiches are more portable if you need that). It also makes a wonderful holiday brunch with keto butter coffee and keto cinnamon rolls, keto pancakes, or almond flour waffles!
- Keto friendly and gluten free – My keto breakfast casserole has just 3.2g net carbs per serving… or 0.9g if you omit the broccoli.
- Endless customization options – I’ve got a formula below to let you customize this dish with whatever ingredients you like or have on hand. Make it yours!
Ingredients & Substitutions
Here I explain the best ingredients for my easy keto breakfast casserole recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Meat – I used breakfast sausage to make this a sausage, egg and cheese casserole, but bacon (my baked bacon or air fryer bacon are easy options to cook it, ham, or even chorizo work great. You’ll need to pre-cook your meat, whichever meat you choose.
- Veggies – Vegetables are optional, but I’m a huge fan of including them. I used broccoli, but you could use bell peppers (roasted red bell peppers are delicious!), asparagus, onions, spinach, celery, a mix of broccoli and cauliflower, or any other keto veggie you like.
- Eggs – For the fluffiest texture, let them come to room temperature. If you forget, you can place them in a bowl of warm water to come to room temp quickly.
- Heavy Cream – This makes the eggs more fluffy and rich. Any keto milk will work. If you want your low carb breakfast casserole dairy free, use full-fat coconut milk instead (and skip the cheese), or use lighter almond milk.
- Cheese – I prefer shredded cheddar cheese in this keto egg bake, but any kind you’ve got will work. Try mozzarella, American, Swiss, or Monterey jack.
- Garlic – I recommend mincing fresh garlic, as it will have a sweeter and more potent flavor. But, you can substitute 3/4 teaspoon garlic powder and add it when whisking the eggs instead of sauteing.
- Fresh Parsley – Oregano or basil also work well. If you use dried herbs (either individually or an Italian seasoning blend), use a teaspoon of instead.
- Salt & Pepper
For other combinations of meat and vegetables, see the formula I use for all my keto breakfast casserole recipes below!
How To Make Low Carb Breakfast Casserole
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Saute the garlic. In a greased large skillet over medium-high heat, cook the minced garlic until fragrant.
- Brown the meat. Add the sausage. Cook, breaking apart with a spatula, until browned. Meanwhile, preheat the oven.
- Cook the veggies. If using broccoli (or other veggies), blanch in boiling water until crisp-tender. Plunge them into an ice bath to stop cooking. Drain and pat dry. (You can also roast the veggies, or cook them any other way you like.)
- Whisk the egg base. In a large mixing bowl, whisk together eggs, heavy cream, cheddar cheese, parsley, sea salt, and black pepper.
- Assemble the casserole. Grease a large casserole dish. (The one I use is sturdy and beautiful — available at Amazon or Target.) Arrange the cooked sausage and veggies evenly at the bottom. Pour the egg mixture on top, then sprinkle with more cheese.
- Bake until set. I like to garnish my keto breakfast casserole with fresh herbs for a pop of color!
My Formula For Any Fillings
This keto breakfast casserole works with any kind of meat, veggies, cheese, or milk you like! Just use my formula for the amounts:
- 1 pound cooked meat
- 6 cloves garlic
- 3 cups cooked veggies
- 12 large eggs
- 1/2 cup cream
- 2 cups shredded cheese
- 2 tablespoons fresh herbs
- 1/4 teaspoon each salt & pepper
My Recipe Tips
- The baking time will vary depending on your pan. The material can have an impact, and especially the size. I use the larger dish from this set. Smaller pans will take much longer — just keep baking until the eggs are set.
- Want to leave out the meat or veggies altogether? My formula above includes both. If you want to omit the meat, add an extra 2 cups of cooked vegetables. If you want to skip the veggies, replace them with 1 to 1.5 pounds of meat.
Make Ahead Options
- Store in the fridge: Assemble the keto breakfast casserole ahead of time (without baking it), cover in plastic wrap, and store in the fridge for up to 3 days. Just bake when you’re ready! I find it cooks more evenly if you let it sit at room temperature for 15-20 minutes before baking.
- Freeze before baking: Same as above, but I use an extra layer of aluminum foil over the plastic wrap for freezing for up to 3 months.
- Freeze after baking: I recommend freezing this casserole before baking if you can (above), as the texture is better, but you can freeze after baking, too. I use this method when I want to freeze individual portions to meal prep and reheat. Wrap them individually in plastic wrap and freeze in a zip lock bag for up to 3 months.
- How to reheat: If your casserole is frozen, let it thaw first. Then, bake for the usual time in my low carb breakfast casserole recipe if it’s uncooked. If it’s already cooked, it takes 20-30 minutes at 350 degrees F for the whole casserole, or 5-10 minutes for individual pieces. The oven is much better than the microwave, which can be drying or leave it watery.
Low Carb Keto Breakfast Casserole (Easy!)
Make the best low carb, keto breakfast casserole with sausage, egg, cheese, and veggies! My recipe is easy, customizable, and quick to prep.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
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Add the breakfast sausage. Cook for about 10 minutes, breaking apart with a spatula, until browned.
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Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
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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.
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In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
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Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish (I use this one), or 9×9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
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Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
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Bake for approximately 30 minutes, until the eggs are set and cheese is melted.
Did You Like It?
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Maya’s Recipe Notes
Serving size: 1/8 of the sausage, egg and cheese casserole
- Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
- Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set. If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
- Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
- Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
- Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Breakfast Casserole
297 Comments
Nancy Maas
0I’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
0Hi Nancy, Yes to both of your questions! 🙂
Lindsay Rivers
0How much would you consider to be a serving?
Maya | Wholesome Yum
0Hi Lindsay, one serving would be a 3″x3″ piece of the casserole.
Kristen
0Hi 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
0Thank you so much, Kristen! Happy New Year to you as well!
Firttimer
0Hi, 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
0So sorry, I just saw this! Yes, that should work fine! It might take a little longer to cook, but not by a lot.
Teresa
0The 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.
Suzanne Lanoue
0I 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
0Thank 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.
Brian
0What temp do you recommend?
Maya | Wholesome Yum
0Baking temperature is 375 degrees. Thank you for stopping by, Brian!
Rebecca
0When you freeze it. How do you heat it up the next morning?
Maya | Wholesome Yum
0I added freezing and thawing instructions to the post above the recipe card!
Maya | Wholesome Yum
0Hi 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?
Mary
0Hi! I have requested the free recipe ebook three times but still have haven’t received anything. Can you help?
Thanks
Maya | Wholesome Yum
0Hi Mary, Sorry you’re having trouble. You should receive an email coming from hello@wholesomeyum.com 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 the ebook is in there. Make sure to add hello@wholesomeyum.com to your contacts so that this issue doesn’t happen with other freebies I send. 🙂
Hope that helps! Thanks for subscribing!
Kathy
0Can half and half be used in place of the heavy cream?
Maya | Wholesome Yum
0Hi Kathy, Yes, absolutely! The nutrition info would be a little different – less fat and a little more carbs.
Brenda Martin
0It does! Thanks!!
Traci
0How long does this keep in the fridge and freezer?
Thank you!
Maya | Wholesome Yum
0Hi Traci, I’ve kept it in the fridge for close to a week. Probably several months in the freezer.
Brenda Martin
0What 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
0Hi 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
0What is a serving size?
Maya | Wholesome Yum
0Hi Carrie, A serving is a 3″x3″ square.
Tanya Jameson
0Can this be made ahead and frozen before cooking?
Maya | Wholesome Yum
0Hi 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
0Has 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
0Hi 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
0I 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
0Hi 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
0Looks beautiful. Could you use almond milk instead of heavy cream?
Maya | Wholesome Yum
0Yes, you can! It’ll be a little less fluffy, but I’ve made it that way too and it’s still very good.
Lynda
0Hi Maya! Do you think I could divide this up into individual portions and freeze them for later?
Maya | Wholesome Yum
0Definitely! That sounds like a great idea. Just wrap tightly to avoid freezer burn. I’m doing that next time I make this.
Tracie DeLarco
0I have been making this for years! It’s best with Swiss, cheddar, and Monterey Jack cheese.
Kim | Low Carb Maven
0Oh, 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
0I 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
0This is a great dish to prepare ahead. Making it!
Georgina
0Wow this looks so wonderfully filling!!