A keto breakfast casserole that's loaded with eggs, bacon, sausage, veggies and cheese? Yes, please! It's easy to meet your macros when you have a recipe that tastes this delicious.
Keto Breakfast Casserole
Updated on Oct. 03, 2024
Whether you’re new to the ketogenic diet or have been following a low-carb lifestyle for many years, you probably know it can be hard to find tasty and easy keto breakfast recipes. Sure, you could grab low-carb Starbucks food on your way to work, but this hearty keto breakfast casserole is much friendlier on your wallet. Plus, it’s delicious and loaded with two kinds of protein-rich meat, low-carb vegetables and plenty of cheesy goodness.
You won’t find any potatoes, bread or crackers in this protein-packed healthy breakfast casserole. Just keto-friendly ingredients that are low in carbs, high in protein and big on flavor. One serving of this keto-friendly breakfast casserole contains 16 grams of protein and only costs you 3 grams of carbs (2 grams of net carbs).
Ingredients for Keto Breakfast Casserole
- Eggs: Eggs contain zero carbs and are a great source of fat and protein. In other words, this keto diet superfood is the perfect way to jumpstart any keto day.
- Heavy cream: Keto diet recipes favor heavy cream over low-fat dairy options because of its ample fat content. Cream adds richness to the casserole and prevents the eggs from gaining a spongy texture.
- Bacon: If you’re avoiding processed meats on your keto plan, look for nitrate-free bacon. Traditional bacon isn’t the only option, either. You can use any type of bacon, including turkey bacon.
- Sausage: Choose either pork or turkey sausage for protein, fat and plenty of zesty flavors. Be sure to check the ingredients and avoid sausages with carb-containing additives, fillers or flavorings. For example, maple sausage contains added sugar (a simple carbohydrate).
- Vegetables: Red peppers, zucchini and baby kale add vibrant color along with vitamins, minerals and a dose of fiber. If you can’t find baby kale, feel free to swap in baby spinach.
- Cheese: A combination of cheddar and Gruyere cheeses adds extra fat that makes this dish creamy, rich and satisfying. If you prefer another blend of melting cheeses, go ahead and use them.
- Seasonings: We season the casserole with salt, pepper, onion powder, garlic powder, paprika and oregano. Those who prefer to limit or avoid dried herbs and spices on their keto plan can reduce or omit them. At these quantities, however, we found the carbs negligible and well worth the added flavor.
Directions
Step 1: Cook the bacon
Preheat the oven to 375°F. In a large skillet, cook the bacon over medium heat until it’s crisp. Remove it with a slotted spoon and transfer it to a paper towel-lined plate. Drain and discard any grease.
Step 2: Brown the sausage
In the same skillet, cook the sausage over medium heat until it’s no longer pink, breaking it into crumbles as it cooks. Remove the sausage with a slotted spoon and transfer it to a paper towel-lined plate. Discard most of the drippings, reserving 1 tablespoon in the pan.
Step 3: Saute the vegetables
Cook the pepper and zucchini in the drippings until they’re crisp-tender, three to four minutes, stirring occasionally. Add the kale to the pan. Cook and stir until the kale is wilted and the pepper and zucchini are tender, three to four minutes longer.
Step 4: Combine the meat and veggies
Remove the mixture from the heat. Stir in the cooked bacon and sausage, and transfer the mixture to a greased 13×9-inch baking dish.
Step 5: Add eggs
In a large bowl, whisk the eggs, cream, salt, pepper, onion powder, garlic powder, paprika and oregano. Stir in 1/2 cup of cheddar and 1/2 cup of Gruyere. Pour the egg mixture over the vegetable mixture. Sprinkle with the remaining 1/2 cup of cheddar and 1/2 cup of Gruyere.
Step 6: Bake
Bake the casserole until it’s set and slightly puffed, about 30 minutes. Let it stand for 10 minutes before serving.
Recipe Variations
- Make it with cream cheese: Give the casserole a thicker, creamier consistency and tangier flavor by substituting softened cream cheese for the heavy cream.
- Skip the meat: For vegetarian keto breakfast casserole, omit the bacon and sausage. You can bulk up the casserole by adding veggies from the keto diet foods list, like broccoli, mushrooms or spaghetti squash.
How to Store Keto Breakfast Casserole
Store keto breakfast casserole in an airtight storage container, either whole or in individual portions. It will last for up to four days in the fridge.
Can you freeze keto breakfast casserole?
You can freeze keto breakfast casserole for up to three months. Wrap the entire breakfast casserole or transfer individual portions to a freezer-safe container. Either way, let the casserole thaw in the refrigerator overnight before reheating.
How do you reheat keto breakfast casserole?
Reheat leftover breakfast casserole in a 350° oven until it’s warmed through and reaches an internal temperature of 165°. Alternatively, you can microwave individual portions on a microwave-safe plate.
Keto Breakfast Casserole Tips
How do you serve keto breakfast casserole?
Enjoy a slice of keto breakfast casserole on its own, or serve it with a side of keto-friendly bread, like keto cloud bread. If you’re craving more veggies, try pairing a slice of casserole with one or more keto salad recipes.
Can you make keto breakfast casserole without eggs?
This keto breakfast casserole recipe relies on eggs to give it structure, so we don’t recommend omitting them. Most keto breakfast recipes contain eggs because their high-protein and low-carb content makes them an ideal keto food. Even keto-friendly recipes like protein pancakes and almond flour bread contain eggs to bind the ingredients together.
If you’re specifically looking for egg-free keto breakfast ideas, try pairing homemade sage sausage patties and bacon-wrapped avocado wedges with cottage cheese. Or whip up a batch of keto granola to enjoy with cream or full-fat yogurt.
Keto Breakfast Casserole
Prep Time
20 min
Cook Time
30 min
Yield
12 servings
Ingredients
- 1/2 pound bacon strips, chopped
- 1/2 pound bulk pork sausage or turkey sausage
- 1 cup finely chopped sweet red pepper
- 1 cup sliced halved zucchini
- 3 cups baby kale or fresh baby spinach
- 12 large eggs
- 3/4 cup heavy whipping cream
- 1/2 teaspoon kosher salt
- 1/2 teaspoon pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano or 1 tablespoon minced fresh oregano
- 1 cup shredded sharp cheddar cheese, divided
- 1 cup shredded Gruyere cheese, divided
Directions
- Preheat oven to 375º. In a large skillet, cook bacon over medium heat until crisp. Remove with a slotted spoon to a paper towel-lined plate; drain.
- In the same skillet, cook sausage over medium heat until no longer pink, breaking into crumbles. Remove with a slotted spoon to a paper towel-lined plate. Discard drippings, reserving 1 tablespoon in pan. Cook pepper and zucchini in drippings until crisp-tender, 3-4 minutes, stirring occasionally. Add kale; cook and stir until kale is wilted and pepper and zucchini are tender, 3-4 minutes longer. Remove from the heat. Stir in cooked bacon and sausage. Transfer to a greased 13x9-in. baking dish.
- In a large bowl, whisk eggs, cream and seasonings. Stir in 1/2 cup cheddar and 1/2 cup Gruyere. Pour over vegetable mixture. Sprinkle with remaining 1/2 cup cheddar and 1/2 cup Gruyere.
- Bake until set and slightly puffed, about 30 minutes. Let stand 10 minutes before serving.
Nutrition Facts
1 piece: 288 calories, 23g fat (11g saturated fat), 240mg cholesterol, 522mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 16g protein.
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Start your day with this high-protein, low-carb and keto-friendly breakfast casserole. Stuffed with ingredients like bacon, sausage, zucchini, red peppers and Gruyere cheese, it’s a meal brimming with big flavors. —Lauren Habermehl, Pewaukee, Wisconsin
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