A low carb sausage and egg breakfast casserole is an easy, delicious way to start your day. You'll need breakfast sausage, eggs, cheese, bell peppers, and onions. Cook the sausage, whisk the eggs with spices, and combine everything before pouring it into a greased dish. Bake until it's set, and you've got a filling meal with only about 4 grams of carbs per serving. Customize the veggies or cheeses to suit your taste, or even add some bacon for extra flavor. Keep going to discover tips for preparation and variations to make this dish your own!
Ingredients Needed
Low Carb Sausage and Egg Breakfast Casserole is a hearty and satisfying dish that combines savory flavors with wholesome ingredients, making it the perfect way to kickstart your day. This casserole is not only low in carbohydrates but also packed with protein, making it an ideal choice for anyone following a ketogenic or low-carb lifestyle. The rich taste of breakfast sausage complements the fluffy eggs and melty cheese, while the addition of colorful vegetables adds a nutritious touch. Whether you're preparing a family brunch or meal-prepping for the week ahead, this casserole is sure to please everyone at the table.
Ingredient List
- 1 lb breakfast sausage (spicy or mild, your choice)
- 8 large eggs
- 1 cup shredded cheese (cheddar, mozzarella, or pepper jack)
- 1 cup diced bell peppers (mixed colors)
- 1 cup diced onions
- 1 cup fresh spinach (optional)
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional)
- 1 teaspoon onion powder (optional)
Pro Cooking Tips
- Pre-cook the sausage: For added flavor, cook the sausage in a skillet until browned before adding it to the casserole dish.
- Use a variety of cheeses: Mixing different types of cheese can enhance the flavor and texture of the casserole.
- Customize your veggies: Feel free to include other vegetables like zucchini, mushrooms, or tomatoes for extra nutrients and flavor.
- Make it ahead: Prepare the casserole the night before and refrigerate it. Just pop it in the oven the next morning for a quick breakfast.
- Check for doneness: Ensure the eggs are fully set and the edges are golden brown before removing the casserole from the oven.
- Garnish for flavor: Top with fresh herbs like parsley or chives before serving for an extra burst of flavor.
Instructions
- Preheat your oven to 350°F (175°C).
- In a large skillet, cook the breakfast sausage over medium heat until browned and fully cooked. Drain any excess fat.
- In a large mixing bowl, whisk together the eggs, garlic powder, onion powder, salt, and pepper.
- Add the cooked sausage, shredded cheese, diced bell peppers, onions, and spinach (if using) to the egg mixture. Stir until well combined.
- Grease a 9×13 inch casserole dish with cooking spray or butter. Pour the mixture into the dish and spread it evenly.
- Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is lightly browned.
- Remove from the oven and let it cool for a few minutes before slicing and serving.
Nutritional Breakdown
| Nutrient | Amount per serving (1/8 of casserole) |
|---|---|
| Servings | 8 |
| Calories | 220 |
| Total Fat | 16g |
| Carbohydrates | 4g |
| Protein | 18g |
Additional Nutritional Notes
This Low Carb Sausage and Egg Breakfast Casserole is not only delicious but also nutritious, making it a great option for a healthy breakfast. With only 4 grams of carbohydrates per serving, it fits well into low-carb and ketogenic diets. The protein content helps maintain muscle mass and keeps you feeling full longer, while the addition of vegetables provides essential vitamins and minerals. Enjoy this hearty dish knowing that it's both satisfying and beneficial for your health!
Variations
- Spicy Kick: Add jalapeños or hot sauce to the egg mixture for an extra spicy version.
- Herb Infusion: Mix in fresh herbs like basil or oregano for additional flavor.
- Meat Lovers: Incorporate cooked bacon or ham along with the sausage for a meaty delight.
- Cheesy Surprise: Top the casserole with an extra layer of cheese during the last 5 minutes of baking for a gooey finish.
Conclusion
Ultimately, this low carb sausage and egg breakfast casserole is a delicious way to kickstart your day. It's easy to whip up, packed with flavor, and perfect for meal prepping. You'll love how satisfying it is without all the carbs. So, gather your ingredients, follow the steps, and enjoy a hearty breakfast that keeps you energized. Give it a try—you won't be disappointed!
