🥓 Keto Breakfast Casserole – Hearty, Low‑Carb & Packed with Flavor!

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This Keto Breakfast Casserole layers savory sausage, tender spinach, fluffy eggs, and melty cheese into a satisfying low‑carb dish. Perfect for breakfast, brunch, or meal prep—no crust, all comfort!

🧾 Recipe Card

Servings: 9 squares
Prep Time: 10 minutes
Cook Time: 25 minutes
Rest Time: 10 minutes
Total Time: 45 minutes
Dietary Tags: Keto, Low‑Carb, High‑Protein, Make‑Ahead Friendly

Ingredients Checklist

  • 8 large eggs

  • ¼ cup heavy cream (or Greek yogurt/cream cheese)

  • ½ tsp Diamond Crystal kosher salt

  • ¼ tsp black pepper

  • ½ tsp garlic powder

  • ¼ tsp red pepper flakes

  • 4 oz shredded cheddar (split)

  • 1 lb pork breakfast sausage

  • 2 oz (2 cups) baby spinach leaves

I. Introduction

Need a breakfast that’s warm, filling, and fits your keto lifestyle? Look no further! This casserole combines all the cozy flavors of breakfast sausage and cheese with fresh spinach, baked into a golden, protein‑packed dish. It’s deliciously filling, carb‑confident, and made for meal prepping or lazy weekend brunches.

II. Step‑by‑Step Guide 🍳

1. Preheat & Prep

Preheat oven to 400°F (200°C). Lightly grease a 9-inch square baking pan.

2. Whisk the Eggs

In a large bowl, whisk together eggs, cream, salt, pepper, garlic powder, and red pepper flakes. Stir in ½ cup cheddar cheese. Set aside.

3. Cook the Sausage & Spinach

Heat a 12-inch nonstick skillet over medium-high. Add sausage (no oil needed) and cook 5–7 minutes until browned. Stir in spinach off heat to wilt gently.

4. Assemble the Casserole

Spread sausage-spinach mixture evenly in the baking pan. Pour egg mixture over top, swirling lightly if needed. Sprinkle remaining ½ cup cheese on top.

5. Bake & Rest

Bake for 25 minutes, until eggs are set and cheese is melted. Let rest 10 minutes before slicing into nine squares.

III. Ingredient Tips & Swaps

Ingredient Why It’s Here Options & Keto Tips
Heavy cream Makes eggs rich and creamy Use full-fat Greek yogurt or softened cream cheese
Breakfast sausage Savory, flavorful protein Turkey or chicken sausage for lighter version
Spinach Adds color, nutrients, moisture Kale or Swiss chard work too—tougher leaves need sautéing
Cheddar cheese Adds melty comfort Try Gruyère, Monterey Jack, or pepper jack for variation

IV. Variations & Serving Ideas

Flavor Twists:

  • Add chopped bell pepper or jalapeño for crunch or spice

  • Use chorizo or Italian sausage for a different flavor profile

  • Sprinkle fresh herbs (chives, parsley) on top after baking

Keto-Friendly Swaps:

  • Use dairy‑free cream and cheese to make it dairy-free

  • Skip sausage and bulk up with extra spinach for fewer carbs

Serving Suggestions:

  • Pair with sugar-free ketchup or hot sauce

  • Serve alongside a light salad or avocado slices

  • Pack slices into breakfast sandwiches using low-carb wraps or buns

V. Storage & Meal Prep

Refrigerate:
Store leftovers in an airtight container for up to 4 days.

Reheat:
Warm individual slices in the microwave (30–60 seconds) or oven (8–10 minutes at 350°F).

Freeze:
Wrap slices individually and freeze up to 3 months. Thaw overnight in the fridge before reheating.

Make‑Ahead:
Pre-cook sausage and whisk egg mixture ahead. Assemble and bake fresh when you’re ready!

VI. Nutrition Info (Per Serving, 1 of 9)

  • Calories: 202 kcal

  • Protein: 16 g | Carbs: 1 g | Fat: 15 g

  • Saturated Fat: 6 g | Sodium: 475 mg

Perfectly keto, perfectly delicious.

VII. FAQs

Q: Can I cut servings into bigger or smaller squares?
A: Yes! Adjust calorie and nutrition counts accordingly.

Q: Can I use turkey sausage?
A: Absolutely. It’s leaner but just as tasty.

Q: Can I omit spinach?
A: Sure—you’ll lose greens, but it’s great with mushrooms or cooked broccoli instead.

VIII. Kristy’s Morning Life Hack

I make this casserole on weekends so I have breakfast ready all week—heat, eat, DONE. Sometimes, I even double up the recipe and freeze extras for travel days or busy mornings. It’s filling, flavorful, and fuss-free—my breakfast MVP!

IX. More Low‑Carb Favorites

  • [Keto Ham & Spinach Muffin Cups]

  • [Low-Carb Zucchini Egg Bake]

  • [Keto Avocado Egg Salad Boats]

  • [Cheesy Sausage & Broccoli Bake]

X. Let’s Start the Day Strong! ☀️

Made this Keto Breakfast Casserole? Snap a pic and tag me @KristyCookEats or leave a comment below! I’d love to know your favorite morning pairing—hot sauce, salsa, or creamy avocado?

Here’s to filling, flavorful mornings—no crust required! 💛

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