Keto Breakfast Casserole

A Keto Breakfast Casserole is a hearty and flavorful dish that combines protein-rich eggs, savory sausage, and melted cheese for a deliciously satisfying morning meal. Whether you’re following a ketogenic lifestyle or simply trying to reduce carbs, this casserole offers a perfect way to start your day. With a creamy egg base and nutritious spinach, it’s both indulgent and nourishing—great for meal prep, brunch gatherings, or family breakfasts.

1. Keto Breakfast Casserole Recipe (Yield: 9 Servings)

Ingredients

• 8 large eggs
• ¼ cup heavy cream
• ½ teaspoon Diamond Crystal kosher salt (or ¼ teaspoon of any other salt)
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder
• ¼ teaspoon red pepper flakes
• 1 cup cheddar cheese, shredded and divided (4 ounces)
• 1 pound breakfast pork sausage, raw
• 2 cups baby spinach leaves (2 ounces)

Instructions

Step 1: Preheat the Oven

Begin by preheating your oven to 375°F (190°C). Grease a 9×9-inch baking dish lightly with butter or nonstick cooking spray to prevent sticking.

Step 2: Cook the Sausage

In a large skillet over medium heat, crumble the breakfast sausage and cook until browned, about 6–8 minutes. Stir occasionally to ensure even cooking. Once browned, drain any excess fat and set the cooked sausage aside.

Step 3: Sauté the Spinach

In the same skillet (without washing it), add the baby spinach leaves. Sauté for 1–2 minutes until wilted. The residual fat from the sausage will help flavor the spinach beautifully. Once wilted, remove from heat and set aside.

Step 4: Whisk the Egg Mixture

In a large mixing bowl, whisk together the eggs, heavy cream, salt, black pepper, garlic powder, and red pepper flakes until well combined. This creates a creamy and flavorful egg base that holds the casserole together.

Step 5: Combine Ingredients

Stir in half of the shredded cheddar cheese into the egg mixture. Then, fold in the cooked sausage and spinach, mixing until evenly distributed. This ensures that every bite has a balanced mix of protein and vegetables.

Step 6: Assemble the Casserole

Pour the mixture into the prepared baking dish, spreading it out evenly. Sprinkle the remaining cheddar cheese evenly over the top. The cheese will melt beautifully, forming a golden, bubbly crust.

Step 7: Bake to Perfection

Place the dish in the preheated oven and bake for 25–30 minutes, or until the casserole is set in the center and the top is lightly golden. To check doneness, insert a knife into the middle—it should come out clean with no runny egg.

Step 8: Cool and Serve

Remove the casserole from the oven and let it cool for 5–10 minutes before slicing. This resting period allows the casserole to firm up, making it easier to cut into neat squares. Serve warm and enjoy your protein-packed breakfast!

2. Tips for Perfect Keto Breakfast Casserole

The secret to an excellent Keto Breakfast Casserole lies in balance—flavor, texture, and timing. To achieve that perfect bake, here are some expert insights:

Make sure to cook and drain the sausage thoroughly before adding it to the casserole. Excess grease can make the dish soggy. You can also use turkey sausage or chicken sausage if you prefer leaner meat.

Whisk the eggs thoroughly to incorporate enough air. This helps the casserole become light and fluffy instead of dense.

When adding vegetables like spinach or mushrooms, sauté and drain them first to reduce excess moisture. Too much liquid can prevent the casserole from setting properly.

If you love cheese, experiment by mixing cheddar with mozzarella, pepper jack, or Monterey Jack for extra creaminess and depth of flavor.

The casserole is great for meal prep—store leftovers in the refrigerator for up to 4 days. To reheat, microwave individual slices or warm them in the oven at 300°F (150°C) until heated through.

For variety, consider adding bell peppers, onions, or diced tomatoes, but make sure to adjust the moisture content accordingly. You can also sprinkle chopped herbs like parsley or chives on top before baking for a burst of freshness.

Lastly, if you prefer a spicier flavor, increase the red pepper flakes or add a dash of hot sauce to the egg mixture before baking.

3. Frequently Asked Questions

Can I use a different type of meat instead of sausage?

Yes! You can substitute the pork sausage with bacon, turkey sausage, ground beef, or even diced ham. Just make sure the meat is fully cooked and drained before mixing it into the egg base.

Can I make this casserole ahead of time?

Absolutely. You can prepare the casserole the night before, cover it tightly, and refrigerate overnight. In the morning, simply bake it as directed. This makes it a convenient option for early mornings or family brunches.

Is this casserole freezer-friendly?

Yes, the Keto Breakfast Casserole freezes very well. Allow it to cool completely, then cut into squares, wrap each piece in foil or plastic wrap, and freeze for up to 2 months. To reheat, thaw overnight in the refrigerator and warm in the oven or microwave.

Can I make this recipe dairy-free?

You can replace the heavy cream with unsweetened almond milk or coconut milk, and use a dairy-free cheese alternative. The texture may be slightly different, but it will still be delicious.

Why is my casserole watery?

Excess moisture usually comes from uncooked vegetables or un-drained meat. Make sure to sauté the spinach until most of the liquid evaporates and drain the sausage before combining ingredients.

Can I use egg whites instead of whole eggs?

Yes, but the casserole may be less rich and flavorful. Use about 16 egg whites in place of 8 whole eggs to maintain structure and volume.

4. Nutrition Information

This Keto Breakfast Casserole is the ultimate make-ahead meal—simple to prepare, nutrient-dense, and completely satisfying. Each bite is a combination of creamy eggs, savory sausage, and melted cheese, balanced perfectly with the freshness of spinach. Whether you’re meal-prepping for the week or serving brunch to guests, this dish is sure to impress while keeping your carb count low and your energy high.