How to Make a Low-Carb Keto Breakfast Casserole
Updated: Nov. 07, 2023
Low-carb? No problem! Meet your macros with this easy keto breakfast casserole.
Whether you’re new to keto or have been following a low-carb lifestyle for many years, finding tasty and easy keto breakfast recipes that keep you full without breaking the bank on carbs is always something to celebrate.
Perfect for your next weekend brunch or workweek meal prep, this hearty keto breakfast casserole will surely have you (and anyone you share it with) rejoicing. Loaded with two kinds of protein-rich meat, low-carb vegetables, and plenty of cheesy goodness, one serving contains nearly 29 grams of protein and will set you back less than 6 grams of carbs (and 2 grams of net carbs).
Ready to join our breakfast keto party? Keep reading for the recipe.
(No time to cook this week? Try one of these keto-approved breakfast items from Starbucks on your commute instead.)
What’s in This Low-Carb Breakfast Casserole?
You won’t find any potatoes, bread, or crackers in this protein-packed breakfast casserole. Just keto-friendly ingredients that are low in carbs, high in protein and big on flavor.
- Eggs: A keto diet superfood. Eggs contain zero carbs yet are a great source of both fat and protein. The perfect way to jumpstart any keto day.
- Heavy cream: Forget about low-fat milk when you’re trying to follow a keto diet. Instead, reach heavy cream. Not only does it provide ample fat, but the cream also adds richness to the casserole and prevents the eggs from becoming too spongy.
- Bacon: If you wish to avoid processed meats on your keto plan, look for an uncured bacon option that is nitrate free for a more wholesome casserole. You can also opt for turkey bacon or a low-sodium option if your personal keto plan requires lower fat or sodium.
- Sausage: For added protein and fat plus plenty of zesty flavors. Be sure to check the ingredients and avoid sausage varieties with carb-containing additives, fillers, or flavorings. For example, maple sausages tend to contain more sugar and, therefore, can contain more carbs.
- Red Peppers: Add some zip, vibrant color and a dose of daily fiber to the casserole.
- Zucchini: Not just for low-carb zoodle recipes, the delicate flavor of zucchini is perfect in
- Baby Kale: Fills this healthy breakfast casserole with vitamins A, B and K, calcium and dietary fiber. (For more of this superfood, try one of these kale recipes.)
- Cheese: For an extra hit of fat that makes this dish creamy, rich, and incredibly satisfying. We used a combination of cheddar and Gruyère, but you can use a blend of any two of your favorite cheeses.
How to Make Keto Breakfast Casserole
This recipe makes 8-10 servings.
Ingredients
- 1/2 pound ground pork sausage or turkey sausage)
- 1/2 pound bacon (about 4-5 thick-cut slices)
- 12 large eggs
- 3/4 cup heavy cream
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano (or 1 tablespoon fresh oregano)
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1 cup red bell pepper, diced
- 3 cups baby kale or baby spinach
- 1 cup zucchini, sliced into half moons
- 1 cup sharp cheddar cheese, shredded
- 1 cup Gruyere cheese, shredded
Editor’s Tip: If you prefer to limit or avoid dried herbs and spices on your keto plan, reduce or omit them from the recipe. At these quantities, however, we found the carbs to be negligible and well worth the added boost of flavor.
Directions
Step 1: Cook the meat
In a large skillet, over medium heat, cook the bacon until crisp. Remove to a paper towel-lined plate to drain and cool.
Drain the fat from the skillet, then add the ground sausage. Cook, breaking up the pork into small pieces, until brown. Remove the pork to a paper towel-lined bowl to drain. Set aside.
Step 2: Saute the vegetables
Drain all but a tablespoon of the fat from the skillet. Add the diced bell pepper and zucchini and cook for 3 to 4 minutes until they begin to soften. Add the kale and continue to cook for 3 to 4 minutes until the greens are wilted, and the peppers and zucchini are tender. Remove from the heat and set aside.
Step 3: Beat the eggs
Next, in a large mixing bowl, beat the eggs and heavy cream together with the herbs and spices. Mix in half of the cheese.
Step 4: Combine
Grease a 13×9-inch baking dish. Roughly chop the cooled bacon and then add it to the prepared pan with the cooked sausage and sautéed vegetables. Give everything a quick toss to mix together, then pour the egg and cheese mixture over the top.
Sprinkle the casserole with the remaining cheese.
Step 5: Bake
Transfer the casserole to the center rack of the oven and bake for 30 minutes at 375ºF or until the casserole is golden, puffed slightly, and firm to the touch when pressed gently in the center.
Remove and let the keto breakfast casserole set for 5 to 10 minutes. Cut into squares and serve.
How to Store This Breakfast Casserole
Looking for a great make-ahead breakfast that will last you through the work week? Look no further. Keto breakfast casserole stores and reheats like a dream. (Pair it with these other keto-friendly menu ideas.)
How long will it last in the fridge?
Keto breakfast casserole can be stored in an airtight storage container, either whole or in individual portions, for 4 to 5 days.
Can you freeze keto breakfast casserole?
Absolutely! You can store the entire breakfast casserole or individual portions in the freezer for up to 3 months when kept in a freezer-safe storage container. Let thaw overnight in the refrigerator before reheating.
How to reheat breakfast casserole?
You can warm leftover breakfast casserole in a 350° oven in an oven-safe baking dish until heated through. You can also microwave at reduced power on a microwave-safe plate until steaming.
Keto Breakfast
There's no better way to start your day than with a nourishing breakfast—and that's super easy to do when you're keto. The ideal keto breakfast still maintains nutrient balance like a normal breakfast, just slightly altered. You'll want to aim for a source of protein, a large serving of fat and a small serving of carbohydrates in the form of produce (fruits or veggies). With keto, a full serving of fruit would likely knock out your carbs for that meal, so vegetables are typically a better choice.
Many classic breakfast foods are still on the keto menu including eggs (like spinach-mushroom scrambled eggs), cheese, bacon, sausage patties, veggies and even certain Starbucks drinks. No need to rack your brain trying to come up with breakfast ideas, but if you're stuck, look through our keto breakfast recipes. 
Keto Lunch
The hallmark deli sandwich and chips are off the table when following keto, but we can recommend far more delicious options. Like breakfast, this part of the keto diet menu should achieve the keto balance of low carb, high fat and moderate protein while also including some leafy greens.
Conveniently enough, keto-friendly salads fit this bill perfectly. For more protein, consider lettuce wraps, nitrate-free deli meat roll-ups and bunless burgers. 
Keto Snacks
The 2 p.m. slump can be the hardest time to resist the temptation of carb-heavy pretzels, candy and cheese puffs. Here's the good news: It's pretty simple to whip up satisfying keto-friendly snacks.
Aim for a hefty source of fat, protein or both. Include a side of veggies for added micronutrients and fiber. This could look like stuffed mushrooms, a cruditès platter and creamy dip or even deviled eggs. 
Keto Dinners
There's lots of opportunity for creativity for keto dinners. The meal can center around a hearty protein, like fish, poultry, steak or eggs. Pair with a delicious vegetable-forward side dish and a serving of healthy fat, and viola, the perfect keto dinner. Keto soups, salads, sheet-pan meals and zoodle pasta dishes all work beautifully too.
To take the headache out of meal planning, here are some of the best keto dinner recipes to try. 
Keto Desserts
You'd be surprised at how many keto dessert recipes can be found! The only health goal for a keto dessert is not to overdo it with the carbs. However, bonus points are awarded if nutrient-dense ingredients make their way into your dish. People often make keto fat bombs, keto brownies and peanut butter-rich sweets (with no refined sugars, of course).
Keto Diet FAQ
What are some essential ingredients to have in a keto kitchen?
Some of the best ingredients to have on hand include an array of fats, proteins and produce. Healthy fat sources include avocado, olive oil, cheese and coconut milk. Protein options range from nuts and seeds to poultry, red meat, fish, dairy and eggs. Meanwhile, produce like low-carb fruits and non-starchy vegetables are key for overall nutrient balance.
What cooking oil is best for keto?
The best cooking oils for the keto diet include olive oil, avocado oil, MCT oil and coconut oil. This is because they're full of heart-healthy fats that will help you achieve ketosis while increasing satiety. Options like canola and other vegetable and seed oils are less optimal as they contain higher amounts of pro-inflammatory omega-6 fatty acids.
What are the best low-carb fruits for keto?
When it comes to fruit, keto eaters should be discerning because many options are high in carbs. However, some of the best keto-friendly fruits include avocado, blackberries, lemon, raspberries, strawberries and watermelon. However, moderation is still important even for low-carb fruits, as the numbers can add up quickly.
Originally Published: February 10, 2023
