Why You’ll Love This Recipe

I like this casserole because it’s simple to make, deliciously cheesy, and completely keto-friendly. It keeps me full for hours without the crash that comes from carb-heavy breakfasts. I can customize it easily with different cheeses, meats, or vegetables, and it reheats beautifully, making it ideal for meal prep. Every bite is rich, creamy, and comforting while still keeping me on track with my keto goals.

Ingredients

(Note: All ingredient amounts are listed in the recipe card below.)
1 lb (450g) breakfast sausage (sugar-free, no fillers)
8 large eggs
1 cup (240ml) heavy cream
1 cup (100g) shredded cheddar cheese
1/2 cup (50g) diced bell peppers
1/2 cup (50g) diced onions
2 cups (200g) fresh spinach
1 tsp garlic powder
1 tsp dried oregano
Salt and pepper, to taste

Directions

1. Preheat the oven: I preheat my oven to 375°F (190°C) and grease a 9×13-inch baking dish with butter or non-stick spray.

2. Cook the sausage: In a large skillet over medium heat, I cook the sausage until browned and cooked through, breaking it into crumbles as it cooks. I drain any excess fat and set the sausage aside.

3. Sauté the vegetables: Using the same skillet, I add the diced bell peppers and onions. I sauté for about 5 minutes until softened, then add the spinach and cook until wilted. I remove from heat and set aside.

4. Prepare the egg mixture: In a large mixing bowl, I whisk together the eggs, heavy cream, garlic powder, dried oregano, salt, and pepper until smooth and slightly frothy.

5. Assemble the casserole: I spread the cooked sausage evenly in the greased baking dish, then layer the sautéed vegetables over it. I pour the egg mixture evenly across the dish and sprinkle the shredded cheddar cheese on top.

6. Bake: I place the casserole in the preheated oven and bake for 30–35 minutes, or until the eggs are set and the top is golden brown. To check doneness, I insert a toothpick into the center—if it comes out clean, it’s ready.

7. Serve: I let the casserole cool for a few minutes before slicing it into portions. I serve it warm and enjoy a filling, keto-friendly breakfast.

Servings and Timing

Serves 8
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes

Variations

I like to change this casserole up depending on my mood. For a spicy version, I add diced jalapeños or a few dashes of hot sauce. Sometimes I swap cheddar for mozzarella, pepper jack, or feta for a new flavor. I’ve also used Italian sausage instead of breakfast sausage for a bolder taste. For extra veggies, I mix in mushrooms, zucchini, or broccoli—just be sure to sauté them first to remove excess moisture.

Storage/Reheating

I store leftover slices in airtight containers in the refrigerator for up to 4 days. To reheat, I warm them in the microwave for about a minute or in a 350°F (175°C) oven for 10 minutes. This casserole also freezes well—I wrap individual portions and freeze for up to 2 months, then thaw overnight in the fridge before reheating.

FAQs

Can I make this ahead of time?

Yes, I often assemble the casserole the night before, cover it, and refrigerate it overnight. In the morning, I just bake it fresh.

Can I use a different type of sausage?

Absolutely. I can use Italian sausage, chorizo, or turkey sausage—just make sure it’s keto-friendly and sugar-free.

What can I use instead of heavy cream?

I can use unsweetened almond milk or coconut cream for a lighter version, though the texture will be slightly different.

How do I know when it’s done baking?

It’s ready when the center is set and the top is golden brown. The toothpick test works perfectly.

Can I make it dairy-free?

Yes, I can replace the heavy cream with coconut milk and use dairy-free cheese or omit it entirely.

Can I add more vegetables?

Definitely. Mushrooms, kale, zucchini, or broccoli all work well—just cook them first to remove extra moisture.

How can I add more flavor?

I add herbs like thyme or rosemary, or a sprinkle of chili flakes for heat. A spoonful of pesto also adds great flavor.

Is this recipe good for meal prep?

Yes, I love it for meal prep. It stores and reheats perfectly, making busy mornings easier.

Can I freeze the casserole?

Yes, once baked and cooled, I wrap portions individually and freeze. I thaw and reheat as needed.

What can I serve with it?

I like to serve it with avocado slices, a green salad, or a dollop of sour cream for a complete keto meal.

Conclusion

I love how this keto sausage and egg breakfast casserole makes mornings effortless and satisfying. It’s rich, cheesy, and full of protein, yet low in carbs—exactly what I need for a balanced keto meal. Whether I’m making it for meal prep or hosting brunch, it’s always a hit and keeps me energized all morning long.