Easy and Delicious Keto Breakfast Casserole | THM-S

15 servings
50 min

Looking for a delicious brunch casserole that’s healthy too? Then this keto breakfast casserole recipe is exactly what you want!


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When I was growing up, my mom would make an amazing breakfast casserole with bread on the bottom, and sausage and cheese and eggs.


But that casserole doesn’t work with my healthy lifestyle.


So I decided to put together a healthy breakfast casserole recipe that lightened up on the fat.


Of course, it still needed to taste delicious!

This low carb breakfast bake is filled with lots of fresh veggies.

And seasonings. I upped the flavor ante by giving it a slightly spicy southwest feel. Hot breakfast sausage and pepper jack cheese give it some heat! Although you can use regular breakfast sausage or even bacon or diced ham and it’s still delicious.

It’s extra delicious with fresh salsa on top! If you’re able to enjoy more fat, try topping this breakfast casserole with some guacamole too.

This casserole is a fantastic make-ahead recipe for meal prepping.

Individual servings reheat beautifully for a fast and healthy breakfast option on busy mornings.

You can even assemble the ingredients in a muffin pan for easy individual servings, no cutting required!


If you make this recipe in muffin cups reduce the cooking time to 15 minutes.

I make this recipe using fresh baby spinach. I love the way it cooks up, and the baby spinach leaves are so tender. You can use frozen spinach too if you prefer, but be sure to thaw the spinach first and then squeeze out all the liquid, otherwise, your casserole will be very watery.

I use a combination of whole eggs and egg whites to further reduce the amount of fat in this recipe. Beat the eggs and egg whites well to whip a lot of air into the mixture, then pour it over all the veggies.

You can either combine the seasonings into the egg mixture or sprinkle them over top. There’s only 1 cup of cheese in this whole recipe! It’s enough to add a little cheesy flavor and it helps bind the top of the casserole when it’s baked.

For best results, let the casserole sit for 5 minutes before cutting it.

This helps the squares to come out practically perfect.

Store any leftovers in an airtight container in the refrigerator for up to one week.

Easy and Delicious Keto Breakfast Casserole | THM-S
Recipe details
  • 15  servings
  • Prep time: 20 Minutes Cook time: 30 Minutes Total time: 50 min
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Ingredients

  • 1 lb. Hot Breakfast Sausage
  • 1 Green Bell Pepper, diced (approx. 1 cup)
  • 1 Red Bell Pepper, diced (approx. 1 cup)
  • 1 Yellow Onion, diced (approx. 2 cups)
  • 6 ounce Package Baby Spinach
  • 8 Large Eggs
  • 2 cups Egg Whites
  • 1 tsp. Ground Black Pepper
  • 1/2 tsp. Garlic Powder
  • 1 tsp. Mineral Salt
  • 1 cup Shredded Pepper Jack Cheese
Instructions

Preheat oven to 375 F.
Brown sausage in a frying pan and break up into very small chunks. Drain well and press out excess fat using paper towels. Transfer drained sausage to the bottom of a lightly greased 9x13 baking dish and spread evenly.
Place baby spinach on top of the sausage.
Sautee diced peppers and onions until the onions become translucent. Don't overcook!
Scoop cooked veggies evenly over the spinach.
In a large mixing bowl, whisk together 8 eggs until well scrambled. Add in egg whites, salt, black pepper, and garlic powder and whisk until blended in.
Pour the egg mixture evenly over the casserole.
Sprinkle the top of the casserole evenly with shredded pepper jack cheese. You can use more if you'd like, but that will increase the fat content per serving.
Bake for 30-35 minutes, until the eggs are set.
Allow the casserole to cool for 5 minutes before cutting and serving.
Store any leftovers in an airtight container in the refrigerator for up to 1 week.
Tips
  • You can substitute cooked and crumbled bacon or diced ham for the sausage.
  • You can use frozen spinach, but be sure to thaw it and squeeze out excess liquid first.
  • To make ahead, assemble the casserole and store covered overnight in the refrigerator until you're ready to bake it. You may need to adjust the cooking time slightly.
  • This recipe works well in individual muffin cups too. Reduce baking time to 10-15 minutes.
Simply2Moms
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