Breakfast for Dinner Keto Egg Casserole with Sausage & Bacon – Make Ahead Keto Freezer Meal
Now you can bake the meaty, cheesy goodness of all your
breakfast favorites into ONE dish—with this keto egg casserole recipe! Loads
of sumptuous breakfast sausage, bacon, and veggies, all nestled inside of a
fluffy egg bake and topped with plenty of cheddar cheese.
It’s the ultimate keto breakfast casserole to power you through the morning, or why not enjoy it as a keto dinner casserole instead? A satisfyingly savory way to start OR end any day, and breakfast for dinner is never a mistake. And, at just 3g net carbs per serving, what’s not to love!?
This keto egg casserole is an all-in-one balanced meal—with protein, veggies, and nourishing fats, all in the same dish. And, an awesome low carb meal prep recipe that you can just reheat and eat. Jazz it up with a bit of hot sauce, or whichever condiments you like!
Best of all, whether you’re in need of a ready-to-eat keto breakfast casserole or an easy low carb dinner option, you can prep this recipe ahead of time as a FREEZER meal for max convenience. Once it’s baked, just slice your keto egg casserole into portions, package, and store in the freezer so you’ve always got a healthy keto meal on hand!
The Ultimate Keto Breakfast Casserole Secret: The Meats
This keto egg casserole isn’t just about having a high enough
fat content and low enough carb count. While it’s important to get the
numbers right to stay in ketosis, the quality of the ingredients going
into your keto breakfast casserole also matters.
Not only are higher-quality meats healthier for our own bodies,
but they also just plain taste better! And that’s why I LOVE the breakfast
sausage and bacon from Butcher Box—an online service that delivers high-quality
meats right to your doorstep, for an unbeatable price.
All Butcher Box pork is heritage breed pork that’s sustainably raised, and without hormones or antibiotics. Honestly, the Butcher Box breakfast sausage I used in this keto egg casserole is the BEST and tastiest breakfast sausage I’ve ever had! And, I’m a huge fan of their bacon because it contains no added sugar, no nitrates or nitrites, and it’s Whole30 approved.
Luckily, you can get in on the good stuff from Butcher Box
too with this SPECIAL DEAL for a limited time only. Just click THIS LINK and enter
your email, and the first 100 orders can get $20 OFF your first box, FREE
shipping, and FREE GROUND BEEF FOR LIFE! (Which means free meat for keto
casseroles for life, am I right?)
#1 Cook the Sausage & Bacon for your Keto Breakfast
This low carb sausage egg and cheese casserole is one of my
all-time FAVORITE meal prep recipes. Not only is it one of the tastiest
casseroles in my opinion, but it’s also one of the simplest to prepare! Plus, o
just love the versatility of being able to enjoy it as a keto breakfast
casserole OR keto dinner casserole whenever I please.
First, before assembling your keto egg casserole to bake, we
have to cook the breakfast meats. I start by cooking my breakfast sausage in
a pan, breaking it up with a spoon and cooking through until no longer pink. Then,
remove the sausage and set aside.
Next, add your chopped bacon to the same pan, slightly
undercooking it. Don’t worry, it’ll continue to cook while your keto
breakfast casserole is in the oven. But be careful during this step—chopped
bacon tends to release more of its fat, so the hot oil tends to pop a lot!
Carefully remove the bacon from the pan with a slotted spoon
or scoop colander and set aside. But, leave some of that bacon fat in the
pan—it’ll add loads of delicious umami flavor to your veggies! (There was A
LOT of bacon grease in my pan, so I used a ladle to remove some of it and left
just enough to cover the pan.)
#2 Sauté Veggies and Combine with Breakfast Meats
With some of that tasty, nutrient-packed bacon day in the pan, sauté chopped onion and sliced mushrooms for about a minute. Then, add chopped asparagus and continue to cook for another 5 minutes or so, until the veggies are tenser but the asparagus is still a bit crisp. You can use whichever veggies you prefer, but these are some great low carb vegetable choices!
Finally, grab your cooked breakfast sausage and bacon and
add it back into the pan with your veggies. Give it a stir so everything is integrated,
and your keto breakfast casserole is ready to assemble!
#3 Assemble Keto Egg Casserole to Cook
Once your breakfast meat and veggie mixture is cooked, add it into a 9×13-inch baking dish and spread into an even layer. You can use a dish of a similar size if that’s what you have, just make sure it’s oven-safe and still large enough to hold all of your keto egg casserole ingredients.
Now, all that’s missing is the eggs! In a large bowl or
measuring cup, whisk together a dozen eggs with the milk of your
choice, along with salt and pepper to season. Then, just pour that
whisked egg mixture over the meat and veggies in your casserole dish.
Twelve eggs may seem like a lot, but remember you’ll be
cutting this casserole into 8 pieces! As for the milk, any kind that suits your
lifestyle will do. I went with almond milk to keep my keto casserole dairy
free, but you can use any plant-based milk, dairy milk, or even heavy cream if
Last but not least, all that’s missing from this keto
sausage egg casserole is the CHEESE! Sprinkle a generous helping of shredded
cheddar on top, or any cheese you like. Or, feel free to stop here and omit the
cheese if you’d rather keep your keto breakfast casserole totally dairy free.
To cook, bake in the oven at 350°F (180°C) for 35-40
minutes, until the eggs are set and the cheese is nice and melted. Allow to
cool slightly before slicing and serving fresh, topped with hot sauce or your
favorite condiments! Or, you can also store or freeze this keto egg casserole
after it’s cooked.
To Store or Freeze your Keto Egg Casserole for Meal Prep
For keto meal prep purposes, cook as described above and
allow to cool in the dish completely. Then, you can either keep your keto
breakfast casserole in the dish to store whole, or cut it into portions before
If your casserole dish comes with a lid, that’s great! Pop it on and storage is simple. But if not, simply cover the dish with whichever food wrap you prefer—foil, plastic wrap, or a plastic alternative like beeswax wraps.
Or, slice your cooked keto egg casserole into portions, then
package them individually in airtight containers or zip-top bags. The advantage
of this for freezer meal prep purposes is that you only need to thaw as many
portions as you need each day, rather than thawing the entire casserole.
Once your keto casserole is covered in the dish or
packaged into portions, you can store in the fridge for 2-3 days.
Or, if your dish/prep containers are freezer-safe, freeze
for up to 3 months! Before reheating from frozen, be sure to transfer your
frozen keto breakfast casserole or casserole portions into the fridge to thaw
on the night before you want to eat it.
Low Carb Sausage Egg and Cheese Casserole, for Breakfast OR Dinner
Prep Time:20 minutes
Cook Time:35-40 minutes
Total Time:1 hour
Keto Egg Casserole
1 lb ground breakfast sausage
10 oz bacon, chopped
½ cup onion
1 cup sliced mushrooms
1 cup chopped asparagus, 1-2” pieces
½ cup milk of choice
½ tsp salt
½ tsp pepper
1 cup shredded cheddar cheese
Preheat oven to 350°F (180°C).
Add breakfast sausage to a pan and cook until no longer pink.
Remove sausage from pan, set aside, and add chopped bacon to pan. Cook bacon for a few minutes, leaving it slightly undercooked. (It will continue to cook through in the oven.)
Remove bacon from pan and ladle out bacon fat, retaining just enough to cover the pan.
To pan with bacon fat in it, add onion and mushrooms and sauté for a minute to add flavor. Add chopped asparagus and cook another 5 minutes, until asparagus is tender but still a bit crisp.
Stir cooked sausage and bacon back into pan with veggies and mix to integrate. Transfer mixture to 9×13-inch casserole dish.
In a large bowl or measuring cup, whisk together eggs, milk, salt, and pepper. Pour over meat and veggie mix in casserole dish.
Sprinkle with cheese on top.
Bake for 35-40 minutes. Serve topped with hot sauce or desired accompaniments!
To Store or Freeze:
For meal prep, cover cooked keto egg casserole and store in the fridge for 2-3 days.
To freeze, cook keto egg casserole as described above, allow to cool completely, and slice into portions. Package each slice individually (for easy thawing) and freeze for up to 3 months.