Description

This Keto Breakfast Casserole is a hearty, low-carb dish perfect for a nutritious morning meal. It combines cauliflower, Italian sausage, fresh vegetables, and a rich blend of eggs and cheese baked to golden perfection. Ideal for meal prep or a weekend brunch, this casserole offers a protein-packed, flavorful start to your day while fitting perfectly into a keto lifestyle.

Ingredients

Scale

Vegetables

1 pound cauliflower, cooked (steamed or air fried)
1 large bell pepper, chopped
1 large onion, chopped

Proteins & Dairy

1/4 pound Italian sausage, chopped
6 large eggs
4 large egg whites (or use extra eggs)
1 cup cottage cheese
1 1/2 cups shredded cheese (Mozzarella or cheddar)

Seasonings

1 teaspoon salt
1 teaspoon pepper

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Instructions

Preheat Oven and Prepare Dish: Preheat your oven to 180°C (350°F). Grease a 9 x 13-inch baking dish thoroughly and set it aside to be ready for the casserole assembly.
Cook Vegetables and Sausage: In a large skillet, heat some oil over medium heat. Add the chopped onions, chopped bell pepper, and Italian sausage. Cook for about 3-4 minutes until the sausage is browned and the vegetables are softened.
Assemble Casserole Base: Transfer the cooked cauliflower, sautéed vegetables, and browned sausage into the prepared baking dish. Spread the mixture evenly to form the casserole’s base layer.
Prepare Egg Mixture: In a mixing bowl, whisk together the six whole eggs, four egg whites (or extra eggs), cottage cheese, shredded cheese, salt, and pepper until well combined.
Combine and Bake: Pour the egg and cheese mixture evenly over the cauliflower and sausage layer in the baking dish. Place the dish in the 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 either serve immediately while hot or let it cool completely before slicing for later consumption.

Notes

The cauliflower can be steamed or air fried before using for added texture and flavor.
For mini servings, make egg muffins by greasing a muffin tin and baking for 25-30 minutes or until a toothpick inserted comes out clean.
Additional veggies such as spinach, mushrooms, diced tomatoes, or green onions can be added. Be sure they are sliced and cooked before mixing.
Extra protein like cooked bacon, diced ham, smoked salmon, or ground pork can be stirred into the casserole.
Enhance flavor with seasonings like garlic powder, onion powder, or hot sauce for heat.
Store leftovers in the fridge for up to one week or freeze for up to 6 months. Reheat in the microwave or thaw first to room temperature before consuming.

Nutrition

Serving Size: 1 slice (about 1/6th of casserole)
Calories: 280
Sugar: 3g
Sodium: 550mg
Fat: 18g
Saturated Fat: 7g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 7g
Fiber: 3g
Protein: 21g
Cholesterol: 245mg