Description
This Keto Breakfast Casserole is a hearty, low-carb dish perfect for starting your day with a nutritious and delicious meal. Combining cooked cauliflower, sautéed vegetables, Italian sausage, and a rich mixture of eggs and cheese, this casserole bakes to a golden perfection that’s satisfying and packed with flavor. Ideal for meal prep or feeding a crowd, it fits perfectly into a ketogenic lifestyle while offering versatility with optional add-ins and seasonings.
Ingredients
Scale
Main Ingredients
- 1 pound cauliflower, cooked (see notes)
- 1 large bell pepper, chopped
- 1 large onion, chopped
- 1/4 pound Italian sausage, chopped
- 6 large eggs
- 4 large egg whites (or extra eggs to replace)
- 1 cup cottage cheese
- 1 1/2 cups shredded cheese (Mozzarella or cheddar)
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F). Grease a 9 x 13-inch baking dish thoroughly and set it aside for later use.
- Sauté the Vegetables and Sausage: Heat a large skillet over medium heat and add a small amount of oil. Once hot, add the chopped onions, bell peppers, and Italian sausage. Cook for 3-4 minutes, stirring occasionally, until the sausage is browned and vegetables are softened.
- Assemble the Casserole Base: Transfer the cooked cauliflower along with the sautéed vegetables and sausage evenly into the prepared baking dish, spreading it out into a uniform layer.
- Prepare the Egg Mixture: In a mixing bowl, whisk together the eggs, egg whites, cottage cheese, shredded cheese, salt, and pepper until well combined and creamy.
- Combine and Bake: Pour the egg and cheese mixture over the cauliflower and sausage layer in the baking dish. Place the dish in the preheated oven and bake for 35-40 minutes, or until the center is fully set and the edges turn golden brown.
- Serve: Remove the casserole from the oven and allow it to cool slightly before serving. It can be enjoyed immediately or cooled completely for storage.
Notes
- You can steam the cauliflower or prepare it in an air fryer before starting the recipe.
- To make mini egg muffins, grease a muffin tin, pour in the egg mixture, and bake for 25-30 minutes or until a toothpick inserted comes out clean.
- Add additional veggies like spinach, mushrooms, diced tomatoes, or green onions. Make sure they are sliced and cooked before adding.
- For more protein variety, consider adding cooked bacon, diced ham, smoked salmon, or ground pork.
- Season with garlic powder, onion powder, or hot sauce for extra flavor.
- Store leftovers in the refrigerator for up to one week or freeze for up to six months. Reheat using a microwave or thaw to room temperature before serving.
Nutrition
- Serving Size: 1 serving (approximately 1/6 of casserole)
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 520 mg
- Fat: 18 g
- Saturated Fat: 7 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 22 g
- Cholesterol: 210 mg
