Keto Breakfast Casserole Recipe – Low-Carb, Satisfying & Meal Prep Friendly

Introduction

Start your day with a wholesome, filling, and low-carb keto breakfast casserole that’s packed with protein, healthy fats, and flavor. This one-dish wonder is perfect for meal prep, family brunches, or anytime you want a no-fuss, energizing start to your morning.

Think fluffy eggs baked with crispy bacon or sausage, sautéed vegetables like mushrooms and spinach, melty cheese, and optional herbs — all layered into a golden, savory casserole that reheats beautifully throughout the week. It’s grain-free, gluten-free, and endlessly adaptable to your dietary preferences, whether you follow clean eating, vegetarian keto, or just want something nutrient-rich.

Ingredients Overview

Let’s dive into the simple, clean ingredients that make this keto breakfast casserole both healthy and crave-worthy.

Eggs

• The base of the casserole — use 8–10 large eggs.
• Rich in protein, healthy fats, and nutrients like choline and vitamin D.
• Whisk until smooth for a fluffy bake.

Cheese

• Cheddar, mozzarella, or Swiss all melt beautifully.
• Adds creaminess, flavor, and healthy fat.
• Use dairy-free cheese if needed.

Protein

• Cooked bacon, sausage, ground turkey, or vegetarian sausage crumbles are all great options.
• Look for sugar-free and nitrate-free sausage to keep it keto-friendly.

Vegetables

Low-carb veggies add texture, nutrients, and color:

• Spinach – lightly sautéed or chopped raw
• Mushrooms – sautéed until golden
• Broccoli florets – lightly steamed
• Bell peppers – chopped and sautéed
• Zucchini – grated or sliced thin

Milk or Cream

• Heavy cream or unsweetened almond milk keeps the texture soft.
• Adds moisture without making it watery.
• Use 1/3 to 1/2 cup, depending on how rich you want it.

Seasonings

• Salt & black pepper
• Garlic powder, onion powder, paprika, dried herbs
• Fresh herbs like parsley, thyme, or chives for a vibrant finish

Step-by-Step Instructions

1. Preheat & Prep

• Preheat oven to 375°F (190°C).
• Lightly grease a 9×9 or 9×13 baking dish with olive oil or butter.

2. Cook Protein & Vegetables

• In a skillet, cook bacon or sausage until browned. Drain excess grease.
• Sauté mushrooms, peppers, or any firm vegetables until soft and golden.
• Lightly wilt spinach or steam broccoli for a few minutes.

3. Mix Eggs & Seasoning

In a large bowl, whisk together:

• 8–10 eggs
• 1/3 cup cream or almond milk
• Salt, pepper, garlic powder, paprika, and any herbs

Stir in:

• 1–1½ cups shredded cheese
• Cooked vegetables and protein

4. Assemble & Bake

• Pour the egg mixture into the prepared baking dish.
• Top with extra cheese or a sprinkle of herbs if desired.
• Bake for 30–35 minutes, or until set in the center and golden on top.

5. Cool & Serve

• Let it rest for 5–10 minutes before slicing.
• Serve warm or store for later.

Tips, Variations & Substitutions

• Vegetarian Version: Omit meat and use more vegetables or plant-based sausage.
• Dairy-Free: Use unsweetened coconut milk or almond milk and dairy-free cheese.
• Make-Ahead: Prep the night before, refrigerate overnight, and bake in the morning.
• Spicy Kick: Add chopped jalapeños or red chili flakes.

Optional Add-Ins:

• Sun-dried tomatoes
• Feta or goat cheese
• Green onions or leeks
• Roasted red peppers

Serving Ideas & Occasions

Serve this keto casserole with:

• Sliced avocado or guacamole for healthy fats
• Steamed broccoli or a side salad for fiber
• Keto toast or seed crackers if desired

It’s perfect for:

• Meal prep (slice and store for the week)
• Weekend brunch
• Holiday breakfasts
• On-the-go mornings

Nutritional & Health Notes

This breakfast casserole supports a keto or clean eating lifestyle with:

• High protein for satiety
• Low carbs to support ketosis
• Healthy fats from eggs, cheese, and optional avocado
• Vegetables for fiber and vitamins

Estimated per serving (1 of 6):

• Calories: ~320
• Protein: ~20g
• Carbs: ~4g net
• Fat: ~24g
• Fiber: ~1g
• Sugar: ~1g

Adjust based on ingredients used — especially cheese and meats.

FAQs

Q1: How long does keto breakfast casserole last?
A1: It keeps well in the fridge for 4–5 days. Store in an airtight container and reheat individual slices in the microwave or oven.

Q2: Can I freeze it?
A2: Yes. Freeze individual slices for up to 2 months. Reheat from frozen in the oven at 350°F for 20–25 minutes.

Q3: Can I use egg whites?
A3: You can replace half the eggs with egg whites, but using all whites may make it too dry. Consider using 6 whole eggs + 4 whites for balance.

Q4: What’s the best way to reheat?
A4: The oven is best for texture. Reheat at 350°F for 10–15 minutes. A microwave works for convenience — 1 minute per slice.

Q5: Can I add cream cheese or ricotta?
A5: Yes! Dotting with cream cheese or ricotta adds richness. Just keep it in small spoonfuls throughout the casserole.

Q6: Is it okay to make this without cream?
A6: Absolutely. Use almond milk, coconut milk, or skip it altogether for a firmer bake.

Q7: How do I know when it’s done?
A7: The center should be set and no longer jiggly. Insert a knife — if it comes out clean, it’s ready.

Print