Keto Meal Prep Breakfast Ideas! #kickstart2019
Low Carb & Freezer Friendly Keto Breakfast Casserole with Sausage, Eggs & Veggies!
Lately, one pot meals have become ALL the rage—they make healthy cooking (and life in general) so much easier! But, all the carb-o-licious one pot pastas and chilis out there aren’t much help when you’re on a keto diet... Instead, I’m throwing it back to the ORIGINAL one pot meal, with a morning-time twist: my make ahead keto breakfast casserole recipe!
Fluffy, protein-packed eggs, savory sausage, and loads of veggies, all baked into one drool-worthy dish! With 15g of fuel-filled fats, 13g of protein, and just 1g net carbs per piece, it’s become a keto breakfast staple for me. (Feel free to throw some shredded cheese in there to make this a sausage egg and cheese casserole, if you don’t need to keep it dairy-free!)
Most importantly, this keto breakfast casserole is totally MEAL PREPPABLE. You can bake it ahead of time, then refrigerate to use throughout the week. Or, you can freeze your baked casserole—either as an entire dish or cut into portions. Plus, you can even freeze your unbaked breakfast casserole and then bake it up fresh whenever you’re ready!
If you’re looking for keto breakfast ideas, you don’t have to limit yourself to eggs and bacon every day. Don’t get me wrong, those are great options. But, even if you already have breakfast staples that you love, it can be important to try serving them in new ways—like a deliciously easy keto breakfast casserole!
Plus, you can’t beat getting 12 servings of breakfast cooked in 40 minutes…all in the same dish!
Variety is Key for a Keto Diet—or Any Lifestyle
Overall, this keto breakfast casserole is pretty basic: eggs, sausage, and veggies. And you could absolutely cook those components individually and just serve them together on one plate. But, served as a breakfast casserole, I get to enjoy a different breakfast experience. And my brain and taste buds get a little boost of variety, which we all crave sometimes!
Best of all, this is a great keto meal prep breakfast option that packs all of your breakfast components—fats, protein, and veggies—into one. When you want to eat, just grab a piece of casserole (or two) and reheat in the microwave! Or, you can even pack some to take on-the-go and enjoy cold. It’s just as delicious!
A few simple seasonings make every bite flavorful, you get a balance of healthy nutrients, and it’s just plain convenient on a busy morning. Feel free to swap out the veggies for your favorites, use up leftover veggies before they go bad, or switch them up from week to week to week for even more variety!
To learn more about a keto diet and ketosis:
Keto Breakfast Casserole Make Ahead Tips:
Just like those trendy one pot meals, this keto breakfast casserole is super easy to prepare. You don’t even have to sauté the veggies ahead of time! Simply cook your sausage, add it to your casserole dish, and pour in the egg mixture with your raw chopped veggies. All that’s left to do is pop it in the oven to bake, slice, and serve!
Or, if you want this to be a make ahead casserole, you’ve got a few options to choose from:
#1 Bake & Freeze Whole
Cook your keto breakfast casserole as you would normally and allow it to cool completely. Then, pop a lid onto your casserole dish and refrigerate up to 5 days, or freeze for up to 3 months!
#2 Bake, Portion & Freeze
Similar to option #1, but cut your casserole into portions before storing in airtight containers or bags in the fridge/freezer.
#3 Prep, Freeze & Then Bake
Fill up your casserole dish with your cooked sausage and egg/veggie mixture, then cover with plastic wrap and then foil and freeze! A great option if you’d prefer to eat this keto breakfast casserole freshly-cooked, but still want the ingredients ready ahead of time.
You can find full make ahead casserole prep and reheating instructions in the recipe below!
BONUS: A Brief History of Casserole
The gloriously comforting casseroledish: the vessel that paved the way for the trendy one pot meals of today. That’s right, centuries before ‘one pot meals’ were trending, humans were tossing all sorts of ingredients together into one dish and calling them ‘casseroles!’
Most of us know the casserole dish as a rectangular ceramic dish with handles, but that only emerged in the late 1800s. The history of casserole itself goes way back, likely to the Middle Ages. The word ‘casserole’ comes from the Middle French word casse and the Latin word cattia—both of whichreferred to a ‘pan’ or ‘ladle-like pan.’
And, that ‘ladle-like’ definition is the foundation for how we still think of casseroles today. Because the ancestors to the modern casserole started out as dishes that everybody shared, all eating from the same, single pot. Hence: the ORIGINAL one pot meals!
And, true to its history, this keto breakfast casserole is the perfect, comforting dish to share with your family or your low carb lifestyle pals. Get creative and make this recipe your own—there are no rules when it comes to casserolling (with your homies)!
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