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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?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
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
Henry Boyd
0I 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
0This 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
0Pretty 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.
Mandi
0I 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.
Amy
0I couldn’t get mine to cook in the middle either. I put in a 9×13 and it was perfect.
Maya | Wholesome Yum
0Hi Keenan, The issue was the baking dish you used was too small. It’s fine to use a smaller one, but it will take longer to bake.
Lisa
0Can I make this the night before? How do I store? And in fridge or freezer?
Wholesome Yum M
0Hi Lisa, Yes! Keep it in the fridge overnight and you can bake it in the morning. Or bake it the night before and simply re-heat at a low oven temp in the morning.
Dre
0As 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?
Maya | Wholesome Yum
0Hi Dre, Yes, it includes the broccoli.
Rachael
0This is absolutely delish! However- are these nutritional facts correct- the calories and fat seem awfully low?
Wholesome Yum M
0I’m glad you liked it, Rachael! Yes, the numbers should be accurate.
Miss, Evans
0I 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
0Would 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?
Maya | Wholesome Yum
0Hi Marie, I would reserve the avocado to serve on top of the casserole.
Marie Dona Peeler
0Thanks! I made this on Sunday for a brunch (sans the avocado) and it was a big hit!
Joan Janzen
0This 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!
Maya | Wholesome Yum
0Hi Joan, Yes, 9×13 is correct.
Sheryl Fisher
0This 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!
Eden Whitehead
0When you double the recipe do you put it all in 1 pan? Or divide between 2 pans? If 1 pan, what size? How long to cook?
Maya | Wholesome Yum
0Hi Eden, You can use the same large baking dish. It will take longer to bake.
Josie
0Thank you for the information. I apologize for not asking my question more clearly. It is this: if I cook 2lb sausage, 2 dozen eggs, 1 cup cream, 4 cups cheddar cheese, etc. — in that case what size pan? Does it affect the cooking time if I put all that quantity in one pan? Or do I just treat it as if I made a single recipe twice?
Maya | Wholesome Yum
0Hi Josie, There’s plenty of space in the size pan I use, so feel free to double the recipe and use the same pan. It will just take longer to bake – you’ll need to check on it.
Tracy
0So delicious and super easy to make. I used frozen broccoli and cooked it in the microwave before adding.
Nona
0Thank 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
0Too 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
0Just 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
0This 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
0Made 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
0This 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
0Love this! I add green chilis
Karen Kennedy
0I 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
0Hello, will you explain the reheating process. In the description, it says it is easy to reheat but doesn’t elaborate.
Wholesome Yum
0Hi Amber, you can reheat this recipe a few ways. You can use a microwave or toaster oven and heat until warmed through.
Kim
0Can I use egg substitute?
Maya | Wholesome Yum
0Hi Kim, Yes, you can!
Alison
0This was delicious! I doubled the recipe for a church potluck, 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
0While 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
0I’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
0This 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.
Mimi
0This 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
0Hi 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
0I 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
0I 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
0***** 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
0This 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
0Hi 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
0Hi 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
0This 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
0Any 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
0Hi 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
0It was delicious! Swapped unsweetened almond milk for the heavy cream.
Carol
0My daughter has egg allergies. Can we use egg beaters instead of eggs?
Maya | Wholesome Yum
0Hi 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
0Hi, 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
0Love this recipe. I add lots of vegetables so it is not just a breakfast meal.
Maya | Wholesome Yum
0Great idea, Sondra!
Rose
0I 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
0I hope you like it, Rose!
Brian
0What temp?
Maya | Wholesome Yum
0Hi Brian, The temperature is in the instructions on the recipe card above.
Doreen
0This 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
0I am so happy you liked it, Doreen! Thank you!
Nicole
0Where 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
0Hi 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
0It 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
0Hi 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
0I 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
0I am happy you liked it, Michael! Please come back again soon!
Christine Westfall
0Delicious! 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
0I am so happy you liked the casserole, Christine! Thanks fro stopping by!
TL
0Loved 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
0I am so happy you liked it! Please come back again soon!
Stacy
0I 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
0I am so happy you liked the breakfast casserole, Stacy!
Georgia
0I 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
0Hi 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
0Easy 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
0I am so happy you liked it, Eugene! Thanks for stopping by!
Derek
0Turned 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
0Hi 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
0Not sure if I’m missing something but at what point do you add the cloves?
Maya | Wholesome Yum
0Hi Lisa, It’s 6 cloves of garlic. They get added in step 1 of the instructions.
Meri
0Hi 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
0Hi Meri, dicing the sausage would work just fine. The point is just to not have full sausages in the casserole.
Amanda
0What 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
0Hi Amanda, I use full-fat cheddar cheese for this recipe. If you use a different kind, it will probably change the nutrition facts.