Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Breakfast Casserole Recipe
• Ingredients & Substitutions
• How To Make Low Carb Breakfast Casserole
• My Formula For Any Fillings
• My Recipe Tips
• Make Ahead Options
• Low Carb Keto Breakfast Casserole (Easy!) Recipe card
• Recipe Reviews

Most people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make my keto breakfast casserole . It’s a delicious way to start your day on a good note… and an easy one. It comes together quickly with simple ingredients you’ve got on hand, the texture is wonderfully fluffy, and it’s so satisfying. I hope this low carb breakfast casserole will become a staple at your house like it is in mine. Make it with me!

Why You Need My Keto Breakfast Casserole Recipe

• Savory, cheesy, and fluffy – My low carb breakfast casserole is like a big, cheesy omelette in a baking dish. If you love omelettes , you’ll love this one, too.
• Quick and easy – The prep is fast and there isn’t much to it. It’s perfect for weekend mornings or weekday meal prep (although my egg muffins and keto breakfast sandwiches are more portable if you need that). It also makes a wonderful holiday brunch with keto butter coffee and keto cinnamon rolls , keto pancakes , or almond flour waffles !
• Keto friendly and gluten free – My keto breakfast casserole has just 3.2g net carbs per serving… or 0.9g if you omit the broccoli.
• Endless customization options – I’ve got a formula below to let you customize this dish with whatever ingredients you like or have on hand. Make it yours!

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto breakfast casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Meat – I used breakfast sausage to make this a sausage, egg and cheese casserole, but bacon (my baked bacon or air fryer bacon are easy options to cook it, ham, or even chorizo work great. You’ll need to pre-cook your meat, whichever meat you choose.
• Veggies – Vegetables are optional, but I’m a huge fan of including them. I used broccoli, but you could use bell peppers ( roasted red bell peppers are delicious!), asparagus , onions, spinach, celery, a mix of broccoli and cauliflower , or any other keto veggie you like.
• Eggs – For the fluffiest texture, let them come to room temperature. If you forget, you can place them in a bowl of warm water to come to room temp quickly.
• Heavy Cream – This makes the eggs more fluffy and rich. Any keto milk will work. If you want your low carb breakfast casserole dairy free, use full-fat coconut milk instead (and skip the cheese), or use lighter almond milk .
• Cheese – I prefer shredded cheddar cheese in this keto egg bake, but any kind you’ve got will work. Try mozzarella, American, Swiss, or Monterey jack.
• Garlic – I recommend mincing fresh garlic, as it will have a sweeter and more potent flavor. But, you can substitute 3/4 teaspoon garlic powder and add it when whisking the eggs instead of sauteing.
• Fresh Parsley – Oregano or basil also work well. If you use dried herbs (either individually or an Italian seasoning blend ), use a teaspoon of instead.
• Salt & Pepper

For other combinations of meat and vegetables, see the formula I use for all my keto breakfast casserole recipes below!

How To Make Low Carb Breakfast Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the garlic. In a greased large skillet over medium-high heat, cook the minced garlic until fragrant.
2. Brown the meat. Add the sausage. Cook, breaking apart with a spatula, until browned. Meanwhile, preheat the oven.

1. Cook the veggies. If using broccoli (or other veggies), blanch in boiling water until crisp-tender. Plunge them into an ice bath to stop cooking. Drain and pat dry. (You can also roast the veggies , or cook them any other way you like.)
2. Whisk the egg base. In a large mixing bowl, whisk together eggs, heavy cream, cheddar cheese, parsley, sea salt, and black pepper.

1. Assemble the casserole. Grease a large casserole dish. (The one I use is sturdy and beautiful — available at Amazon or Target .) Arrange the cooked sausage and veggies evenly at the bottom. Pour the egg mixture on top, then sprinkle with more cheese.
2. Bake until set. I like to garnish my keto breakfast casserole with fresh herbs for a pop of color!

My Formula For Any Fillings

This keto breakfast casserole works with any kind of meat, veggies, cheese, or milk you like! Just use my formula for the amounts:

• 1 pound cooked meat
• 6 cloves garlic
• 3 cups cooked veggies
• 12 large eggs
• 1/2 cup cream
• 2 cups shredded cheese
• 2 tablespoons fresh herbs
• 1/4 teaspoon each salt & pepper

My Recipe Tips

• The baking time will vary depending on your pan. The material can have an impact, and especially the size. I use the larger dish from this set . Smaller pans will take much longer — just keep baking until the eggs are set.
• Want to leave out the meat or veggies altogether? My formula above includes both. If you want to omit the meat, add an extra 2 cups of cooked vegetables. If you want to skip the veggies, replace them with 1 to 1.5 pounds of meat.

Make Ahead Options

• Store in the fridge: Assemble the keto breakfast casserole ahead of time (without baking it), cover in plastic wrap, and store in the fridge for up to 3 days. Just bake when you’re ready! I find it cooks more evenly if you let it sit at room temperature for 15-20 minutes before baking.
• Freeze before baking: Same as above, but I use an extra layer of aluminum foil over the plastic wrap for freezing for up to 3 months.
• Freeze after baking: I recommend freezing this casserole before baking if you can (above), as the texture is better, but you can freeze after baking, too. I use this method when I want to freeze individual portions to meal prep and reheat. Wrap them individually in plastic wrap and freeze in a zip lock bag for up to 3 months.
• How to reheat: If your casserole is frozen, let it thaw first. Then, bake for the usual time in my low carb breakfast casserole recipe if it’s uncooked. If it’s already cooked, it takes 20-30 minutes at 350 degrees F for the whole casserole, or 5-10 minutes for individual pieces. The oven is much better than the microwave, which can be drying or leave it watery.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tsp Olive oil ▢
• 1 lb Breakfast sausage ▢
• 3 cup Broccoli (optional – cut into florets if using) ▢
• 6 cloves Garlic (minced) ▢
• 12 large Egg ▢
• 1/2 cup Heavy cream (or almond or coconut milk for dairy free, paleo, or whole30) ▢
• 2 cups Cheddar cheese (divided; omit for dairy free, paleo, or whole30) ▢
• 2 tbsp Fresh parsley (chopped) ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
2. Add the breakfast sausage. Cook for about 10 minutes , breaking apart with a spatula, until browned.
3. Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
4. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes , until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
5. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
6. Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish ( I use this one ), or 9×9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
7. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
8. Bake for approximately 30 minutes , until the eggs are set and cheese is melted.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/8 of the sausage, egg and cheese casserole

• Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
• Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set . If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
• Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
• Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
• Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Breakfast Casserole

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Low Carb Keto Breakfast Casserole (Easy!)

Make the best low carb, keto breakfast casserole with sausage, egg, cheese, and veggies! My recipe is easy, customizable, and quick to prep.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/low-carb-breakfast-casserole-with-sausage-cheese-gluten-free/

Ingredients

• 1 tsp Olive oil
• 1 lb Breakfast sausage
• 3 cup Broccoli (optional - cut into florets if using)
• 6 cloves Garlic (minced)
• 12 large Egg
• 1/2 cup Heavy cream (or almond or coconut milk for dairy free, paleo, or whole30)
• 2 cups Cheddar cheese (divided; omit for dairy free, paleo, or whole30)
• 2 tbsp Fresh parsley (chopped)
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
2. Add the breakfast sausage. Cook for about 10 minutes , breaking apart with a spatula, until browned.
3. Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
4. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes , until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
5. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
6. Grease the bottom of a glass or ceramic 9x13 inch (22x33 cm) casserole dish ( I use this one ), or 9x9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
7. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
8. Bake for approximately 30 minutes , until the eggs are set and cheese is melted.

Maya’s Recipe Notes

Serving size: 1/8 of the sausage, egg and cheese casserole

• Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
• Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set . If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
• Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
• Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
• Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Breakfast Casserole Recipe
• Ingredients & Substitutions
• How To Make Low Carb Breakfast Casserole
• My Formula For Any Fillings
• My Recipe Tips
• Make Ahead Options
• Low Carb Keto Breakfast Casserole (Easy!) Recipe card
• Recipe Reviews

Most people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make my keto breakfast casserole . It’s a delicious way to start your day on a good note… and an easy one. It comes together quickly with simple ingredients you’ve got on hand, the texture is wonderfully fluffy, and it’s so satisfying. I hope this low carb breakfast casserole will become a staple at your house like it is in mine. Make it with me!

Why You Need My Keto Breakfast Casserole Recipe

• Savory, cheesy, and fluffy – My low carb breakfast casserole is like a big, cheesy omelette in a baking dish. If you love omelettes , you’ll love this one, too.
• Quick and easy – The prep is fast and there isn’t much to it. It’s perfect for weekend mornings or weekday meal prep (although my egg muffins and keto breakfast sandwiches are more portable if you need that). It also makes a wonderful holiday brunch with keto butter coffee and keto cinnamon rolls , keto pancakes , or almond flour waffles !
• Keto friendly and gluten free – My keto breakfast casserole has just 3.2g net carbs per serving… or 0.9g if you omit the broccoli.
• Endless customization options – I’ve got a formula below to let you customize this dish with whatever ingredients you like or have on hand. Make it yours!

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto breakfast casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Meat – I used breakfast sausage to make this a sausage, egg and cheese casserole, but bacon (my baked bacon or air fryer bacon are easy options to cook it, ham, or even chorizo work great. You’ll need to pre-cook your meat, whichever meat you choose.
• Veggies – Vegetables are optional, but I’m a huge fan of including them. I used broccoli, but you could use bell peppers ( roasted red bell peppers are delicious!), asparagus , onions, spinach, celery, a mix of broccoli and cauliflower , or any other keto veggie you like.
• Eggs – For the fluffiest texture, let them come to room temperature. If you forget, you can place them in a bowl of warm water to come to room temp quickly.
• Heavy Cream – This makes the eggs more fluffy and rich. Any keto milk will work. If you want your low carb breakfast casserole dairy free, use full-fat coconut milk instead (and skip the cheese), or use lighter almond milk .
• Cheese – I prefer shredded cheddar cheese in this keto egg bake, but any kind you’ve got will work. Try mozzarella, American, Swiss, or Monterey jack.
• Garlic – I recommend mincing fresh garlic, as it will have a sweeter and more potent flavor. But, you can substitute 3/4 teaspoon garlic powder and add it when whisking the eggs instead of sauteing.
• Fresh Parsley – Oregano or basil also work well. If you use dried herbs (either individually or an Italian seasoning blend ), use a teaspoon of instead.
• Salt & Pepper

For other combinations of meat and vegetables, see the formula I use for all my keto breakfast casserole recipes below!

How To Make Low Carb Breakfast Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the garlic. In a greased large skillet over medium-high heat, cook the minced garlic until fragrant.
2. Brown the meat. Add the sausage. Cook, breaking apart with a spatula, until browned. Meanwhile, preheat the oven.

1. Cook the veggies. If using broccoli (or other veggies), blanch in boiling water until crisp-tender. Plunge them into an ice bath to stop cooking. Drain and pat dry. (You can also roast the veggies , or cook them any other way you like.)
2. Whisk the egg base. In a large mixing bowl, whisk together eggs, heavy cream, cheddar cheese, parsley, sea salt, and black pepper.

1. Assemble the casserole. Grease a large casserole dish. (The one I use is sturdy and beautiful — available at Amazon or Target .) Arrange the cooked sausage and veggies evenly at the bottom. Pour the egg mixture on top, then sprinkle with more cheese.
2. Bake until set. I like to garnish my keto breakfast casserole with fresh herbs for a pop of color!

My Formula For Any Fillings

This keto breakfast casserole works with any kind of meat, veggies, cheese, or milk you like! Just use my formula for the amounts:

• 1 pound cooked meat
• 6 cloves garlic
• 3 cups cooked veggies
• 12 large eggs
• 1/2 cup cream
• 2 cups shredded cheese
• 2 tablespoons fresh herbs
• 1/4 teaspoon each salt & pepper

My Recipe Tips

• The baking time will vary depending on your pan. The material can have an impact, and especially the size. I use the larger dish from this set . Smaller pans will take much longer — just keep baking until the eggs are set.
• Want to leave out the meat or veggies altogether? My formula above includes both. If you want to omit the meat, add an extra 2 cups of cooked vegetables. If you want to skip the veggies, replace them with 1 to 1.5 pounds of meat.

Make Ahead Options

• Store in the fridge: Assemble the keto breakfast casserole ahead of time (without baking it), cover in plastic wrap, and store in the fridge for up to 3 days. Just bake when you’re ready! I find it cooks more evenly if you let it sit at room temperature for 15-20 minutes before baking.
• Freeze before baking: Same as above, but I use an extra layer of aluminum foil over the plastic wrap for freezing for up to 3 months.
• Freeze after baking: I recommend freezing this casserole before baking if you can (above), as the texture is better, but you can freeze after baking, too. I use this method when I want to freeze individual portions to meal prep and reheat. Wrap them individually in plastic wrap and freeze in a zip lock bag for up to 3 months.
• How to reheat: If your casserole is frozen, let it thaw first. Then, bake for the usual time in my low carb breakfast casserole recipe if it’s uncooked. If it’s already cooked, it takes 20-30 minutes at 350 degrees F for the whole casserole, or 5-10 minutes for individual pieces. The oven is much better than the microwave, which can be drying or leave it watery.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tsp Olive oil ▢
• 1 lb Breakfast sausage ▢
• 3 cup Broccoli (optional – cut into florets if using) ▢
• 6 cloves Garlic (minced) ▢
• 12 large Egg ▢
• 1/2 cup Heavy cream (or almond or coconut milk for dairy free, paleo, or whole30) ▢
• 2 cups Cheddar cheese (divided; omit for dairy free, paleo, or whole30) ▢
• 2 tbsp Fresh parsley (chopped) ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
2. Add the breakfast sausage. Cook for about 10 minutes , breaking apart with a spatula, until browned.
3. Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
4. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes , until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
5. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
6. Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish ( I use this one ), or 9×9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
7. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
8. Bake for approximately 30 minutes , until the eggs are set and cheese is melted.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/8 of the sausage, egg and cheese casserole

• Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
• Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set . If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
• Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
• Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
• Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Breakfast Casserole

Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Breakfast Casserole Recipe
• Ingredients & Substitutions
• How To Make Low Carb Breakfast Casserole
• My Formula For Any Fillings
• My Recipe Tips
• Make Ahead Options
• Low Carb Keto Breakfast Casserole (Easy!) Recipe card
• Recipe Reviews

Most people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make my keto breakfast casserole . It’s a delicious way to start your day on a good note… and an easy one. It comes together quickly with simple ingredients you’ve got on hand, the texture is wonderfully fluffy, and it’s so satisfying. I hope this low carb breakfast casserole will become a staple at your house like it is in mine. Make it with me!

Why You Need My Keto Breakfast Casserole Recipe

• Savory, cheesy, and fluffy – My low carb breakfast casserole is like a big, cheesy omelette in a baking dish. If you love omelettes , you’ll love this one, too.
• Quick and easy – The prep is fast and there isn’t much to it. It’s perfect for weekend mornings or weekday meal prep (although my egg muffins and keto breakfast sandwiches are more portable if you need that). It also makes a wonderful holiday brunch with keto butter coffee and keto cinnamon rolls , keto pancakes , or almond flour waffles !
• Keto friendly and gluten free – My keto breakfast casserole has just 3.2g net carbs per serving… or 0.9g if you omit the broccoli.
• Endless customization options – I’ve got a formula below to let you customize this dish with whatever ingredients you like or have on hand. Make it yours!

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto breakfast casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Meat – I used breakfast sausage to make this a sausage, egg and cheese casserole, but bacon (my baked bacon or air fryer bacon are easy options to cook it, ham, or even chorizo work great. You’ll need to pre-cook your meat, whichever meat you choose.
• Veggies – Vegetables are optional, but I’m a huge fan of including them. I used broccoli, but you could use bell peppers ( roasted red bell peppers are delicious!), asparagus , onions, spinach, celery, a mix of broccoli and cauliflower , or any other keto veggie you like.
• Eggs – For the fluffiest texture, let them come to room temperature. If you forget, you can place them in a bowl of warm water to come to room temp quickly.
• Heavy Cream – This makes the eggs more fluffy and rich. Any keto milk will work. If you want your low carb breakfast casserole dairy free, use full-fat coconut milk instead (and skip the cheese), or use lighter almond milk .
• Cheese – I prefer shredded cheddar cheese in this keto egg bake, but any kind you’ve got will work. Try mozzarella, American, Swiss, or Monterey jack.
• Garlic – I recommend mincing fresh garlic, as it will have a sweeter and more potent flavor. But, you can substitute 3/4 teaspoon garlic powder and add it when whisking the eggs instead of sauteing.
• Fresh Parsley – Oregano or basil also work well. If you use dried herbs (either individually or an Italian seasoning blend ), use a teaspoon of instead.
• Salt & Pepper

For other combinations of meat and vegetables, see the formula I use for all my keto breakfast casserole recipes below!

How To Make Low Carb Breakfast Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the garlic. In a greased large skillet over medium-high heat, cook the minced garlic until fragrant.
2. Brown the meat. Add the sausage. Cook, breaking apart with a spatula, until browned. Meanwhile, preheat the oven.

1. Cook the veggies. If using broccoli (or other veggies), blanch in boiling water until crisp-tender. Plunge them into an ice bath to stop cooking. Drain and pat dry. (You can also roast the veggies , or cook them any other way you like.)
2. Whisk the egg base. In a large mixing bowl, whisk together eggs, heavy cream, cheddar cheese, parsley, sea salt, and black pepper.

1. Assemble the casserole. Grease a large casserole dish. (The one I use is sturdy and beautiful — available at Amazon or Target .) Arrange the cooked sausage and veggies evenly at the bottom. Pour the egg mixture on top, then sprinkle with more cheese.
2. Bake until set. I like to garnish my keto breakfast casserole with fresh herbs for a pop of color!

My Formula For Any Fillings

This keto breakfast casserole works with any kind of meat, veggies, cheese, or milk you like! Just use my formula for the amounts:

• 1 pound cooked meat
• 6 cloves garlic
• 3 cups cooked veggies
• 12 large eggs
• 1/2 cup cream
• 2 cups shredded cheese
• 2 tablespoons fresh herbs
• 1/4 teaspoon each salt & pepper

My Recipe Tips

• The baking time will vary depending on your pan. The material can have an impact, and especially the size. I use the larger dish from this set . Smaller pans will take much longer — just keep baking until the eggs are set.
• Want to leave out the meat or veggies altogether? My formula above includes both. If you want to omit the meat, add an extra 2 cups of cooked vegetables. If you want to skip the veggies, replace them with 1 to 1.5 pounds of meat.

Make Ahead Options

• Store in the fridge: Assemble the keto breakfast casserole ahead of time (without baking it), cover in plastic wrap, and store in the fridge for up to 3 days. Just bake when you’re ready! I find it cooks more evenly if you let it sit at room temperature for 15-20 minutes before baking.
• Freeze before baking: Same as above, but I use an extra layer of aluminum foil over the plastic wrap for freezing for up to 3 months.
• Freeze after baking: I recommend freezing this casserole before baking if you can (above), as the texture is better, but you can freeze after baking, too. I use this method when I want to freeze individual portions to meal prep and reheat. Wrap them individually in plastic wrap and freeze in a zip lock bag for up to 3 months.
• How to reheat: If your casserole is frozen, let it thaw first. Then, bake for the usual time in my low carb breakfast casserole recipe if it’s uncooked. If it’s already cooked, it takes 20-30 minutes at 350 degrees F for the whole casserole, or 5-10 minutes for individual pieces. The oven is much better than the microwave, which can be drying or leave it watery.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tsp Olive oil ▢
• 1 lb Breakfast sausage ▢
• 3 cup Broccoli (optional – cut into florets if using) ▢
• 6 cloves Garlic (minced) ▢
• 12 large Egg ▢
• 1/2 cup Heavy cream (or almond or coconut milk for dairy free, paleo, or whole30) ▢
• 2 cups Cheddar cheese (divided; omit for dairy free, paleo, or whole30) ▢
• 2 tbsp Fresh parsley (chopped) ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
2. Add the breakfast sausage. Cook for about 10 minutes , breaking apart with a spatula, until browned.
3. Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
4. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes , until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
5. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
6. Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish ( I use this one ), or 9×9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
7. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
8. Bake for approximately 30 minutes , until the eggs are set and cheese is melted.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/8 of the sausage, egg and cheese casserole

• Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
• Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set . If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
• Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
• Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
• Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Breakfast Casserole

Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Breakfast Casserole Recipe
• Ingredients & Substitutions
• How To Make Low Carb Breakfast Casserole
• My Formula For Any Fillings
• My Recipe Tips
• Make Ahead Options
• Low Carb Keto Breakfast Casserole (Easy!) Recipe card
• Recipe Reviews

Most people might not think about making egg casserole without bread or potatoes, but you won’t even miss them when you make my keto breakfast casserole . It’s a delicious way to start your day on a good note… and an easy one. It comes together quickly with simple ingredients you’ve got on hand, the texture is wonderfully fluffy, and it’s so satisfying. I hope this low carb breakfast casserole will become a staple at your house like it is in mine. Make it with me!

Why You Need My Keto Breakfast Casserole Recipe

• Savory, cheesy, and fluffy – My low carb breakfast casserole is like a big, cheesy omelette in a baking dish. If you love omelettes , you’ll love this one, too.
• Quick and easy – The prep is fast and there isn’t much to it. It’s perfect for weekend mornings or weekday meal prep (although my egg muffins and keto breakfast sandwiches are more portable if you need that). It also makes a wonderful holiday brunch with keto butter coffee and keto cinnamon rolls , keto pancakes , or almond flour waffles !
• Keto friendly and gluten free – My keto breakfast casserole has just 3.2g net carbs per serving… or 0.9g if you omit the broccoli.
• Endless customization options – I’ve got a formula below to let you customize this dish with whatever ingredients you like or have on hand. Make it yours!

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto breakfast casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Meat – I used breakfast sausage to make this a sausage, egg and cheese casserole, but bacon (my baked bacon or air fryer bacon are easy options to cook it, ham, or even chorizo work great. You’ll need to pre-cook your meat, whichever meat you choose.
• Veggies – Vegetables are optional, but I’m a huge fan of including them. I used broccoli, but you could use bell peppers ( roasted red bell peppers are delicious!), asparagus , onions, spinach, celery, a mix of broccoli and cauliflower , or any other keto veggie you like.
• Eggs – For the fluffiest texture, let them come to room temperature. If you forget, you can place them in a bowl of warm water to come to room temp quickly.
• Heavy Cream – This makes the eggs more fluffy and rich. Any keto milk will work. If you want your low carb breakfast casserole dairy free, use full-fat coconut milk instead (and skip the cheese), or use lighter almond milk .
• Cheese – I prefer shredded cheddar cheese in this keto egg bake, but any kind you’ve got will work. Try mozzarella, American, Swiss, or Monterey jack.
• Garlic – I recommend mincing fresh garlic, as it will have a sweeter and more potent flavor. But, you can substitute 3/4 teaspoon garlic powder and add it when whisking the eggs instead of sauteing.
• Fresh Parsley – Oregano or basil also work well. If you use dried herbs (either individually or an Italian seasoning blend ), use a teaspoon of instead.
• Salt & Pepper

For other combinations of meat and vegetables, see the formula I use for all my keto breakfast casserole recipes below!

How To Make Low Carb Breakfast Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the garlic. In a greased large skillet over medium-high heat, cook the minced garlic until fragrant.
2. Brown the meat. Add the sausage. Cook, breaking apart with a spatula, until browned. Meanwhile, preheat the oven.

1. Cook the veggies. If using broccoli (or other veggies), blanch in boiling water until crisp-tender. Plunge them into an ice bath to stop cooking. Drain and pat dry. (You can also roast the veggies , or cook them any other way you like.)
2. Whisk the egg base. In a large mixing bowl, whisk together eggs, heavy cream, cheddar cheese, parsley, sea salt, and black pepper.

1. Assemble the casserole. Grease a large casserole dish. (The one I use is sturdy and beautiful — available at Amazon or Target .) Arrange the cooked sausage and veggies evenly at the bottom. Pour the egg mixture on top, then sprinkle with more cheese.
2. Bake until set. I like to garnish my keto breakfast casserole with fresh herbs for a pop of color!

My Formula For Any Fillings

This keto breakfast casserole works with any kind of meat, veggies, cheese, or milk you like! Just use my formula for the amounts:

• 1 pound cooked meat
• 6 cloves garlic
• 3 cups cooked veggies
• 12 large eggs
• 1/2 cup cream
• 2 cups shredded cheese
• 2 tablespoons fresh herbs
• 1/4 teaspoon each salt & pepper

My Recipe Tips

• The baking time will vary depending on your pan. The material can have an impact, and especially the size. I use the larger dish from this set . Smaller pans will take much longer — just keep baking until the eggs are set.
• Want to leave out the meat or veggies altogether? My formula above includes both. If you want to omit the meat, add an extra 2 cups of cooked vegetables. If you want to skip the veggies, replace them with 1 to 1.5 pounds of meat.

Make Ahead Options

• Store in the fridge: Assemble the keto breakfast casserole ahead of time (without baking it), cover in plastic wrap, and store in the fridge for up to 3 days. Just bake when you’re ready! I find it cooks more evenly if you let it sit at room temperature for 15-20 minutes before baking.
• Freeze before baking: Same as above, but I use an extra layer of aluminum foil over the plastic wrap for freezing for up to 3 months.
• Freeze after baking: I recommend freezing this casserole before baking if you can (above), as the texture is better, but you can freeze after baking, too. I use this method when I want to freeze individual portions to meal prep and reheat. Wrap them individually in plastic wrap and freeze in a zip lock bag for up to 3 months.
• How to reheat: If your casserole is frozen, let it thaw first. Then, bake for the usual time in my low carb breakfast casserole recipe if it’s uncooked. If it’s already cooked, it takes 20-30 minutes at 350 degrees F for the whole casserole, or 5-10 minutes for individual pieces. The oven is much better than the microwave, which can be drying or leave it watery.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tsp Olive oil ▢
• 1 lb Breakfast sausage ▢
• 3 cup Broccoli (optional – cut into florets if using) ▢
• 6 cloves Garlic (minced) ▢
• 12 large Egg ▢
• 1/2 cup Heavy cream (or almond or coconut milk for dairy free, paleo, or whole30) ▢
• 2 cups Cheddar cheese (divided; omit for dairy free, paleo, or whole30) ▢
• 2 tbsp Fresh parsley (chopped) ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In an oiled skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant.
2. Add the breakfast sausage. Cook for about 10 minutes , breaking apart with a spatula, until browned.
3. Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
4. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes , until crisp tender. Then plunge into an ice bath to stop cooking, drain and pat dry.
5. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper.
6. Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish ( I use this one ), or 9×9 dish without the broccoli. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any broccoli or pre-cooked vegetables to your casserole, mix them with the sausage at this step.)
7. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
8. Bake for approximately 30 minutes , until the eggs are set and cheese is melted.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/8 of the sausage, egg and cheese casserole

• Formula for any fillings you want: You can easily customize my keto breakfast casserole with different meats, vegetables, cheeses, and herbs. Just use my formula above.
• Note on baking time: The time can vary widely depending on the baking dish you use, including time and material. I use the larger dish from this set . If yours is smaller, the casserole will take much longer. Just bake until the eggs are set!
• Store leftovers: Just pop them in an airtight container and store in the fridge for up to 5 days.
• Make ahead: I’ve got several make ahead options above, including the fridge or freezer, as well as reheating instructions.
• Note on nutrition info: It does include the optional broccoli. It will vary if you use other veggies or omit it.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Breakfast Casserole