Keto Italian breakfast casserole

Keto Italian breakfast casserole

Breakfast made easy. Cook up this keto casserole on Sunday and you’re all set for breakfast for the coming week. Easy, protein packed, and durable enough to eat on-the-go. Did we mention sausage (and cauliflower)?

Keto Italian breakfast casserole

Breakfast made easy. Cook up this keto casserole on Sunday and you’re all set for breakfast for the coming week. Easy, protein packed, and durable enough to eat on-the-go. Did we mention sausage (and cauliflower)?
USMetric
4 servingservings

Ingredients

  • 7 oz. 200 g cauliflower, chopped into bite-sized pieces
  • 1 oz. 28 g butter
  • 12 oz. 350 g fresh italian sausage
  • 8 8 eggeggs
  • 1 cup 240 ml heavy whipping cream
  • 1 cup (4 oz.) 240 ml (110 g) shredded cheddar cheese
  • ¼ cup (13 oz.) 60 ml (11 g) fresh basil, chopped
  • salt and pepper
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Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 375°F (175°C). Grease an 8 x 8" (20 x 20 cm) baking dish.
  2. In a large skillet, melt butter over medium-high heat. Add the cauliflower and cook until it begins to soften. Set aside in a bowl.
  3. Add sausage to the pan and use a spoon or spatula to break up into crumbles. Fry the sausage until thoroughly cooked. Season with salt and pepper. Move the sausage and the cauliflower to the baking dish.
  4. In a large bowl, whisk together the eggs, heavy cream, cheddar cheese until combined, and season with salt and pepper.
  5. Pour the egg mixture over the sausage and sprinkle the basil on top. Bake for 30–40 minutes, or until golden brown, and completely set in the middle. If the casserole is at risk of getting burned before it’s cooked through, cover with aluminum foil.

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17 comments

  1. 3 comments removed
  2. Mark
    I used a 9x13 dish, which was perfect. I modified the ingredients for 6 servings, but got closer to 10 out of the pan. Yes, the calorie count is high (MyFitnessPal calculated 713 cal per serving), but the meal is so satiating, you may find yourself not needing to eat again until much later in the day.
  3. Val
    Is the heavy cream really necessary or would 2-3% milk be alright?
  4. shelly
    Couldn't find it in Myfitnesspal.....what is the serving size for a 4 ounce slice?
  5. Amanda
    That's not how keto works babe, you should have at least 30 gr of protein at every meal or your insulin is triggered as if you're eating high carb anyways, fat is your biggest macro it looks alright from here if your goal weight is around 125, and the carbs are as low as they should be. Stop. Counting. Calories.
    Reply: #11
  6. Angela
    How about freezing this will that be ok
  7. Ann
    Can you prepare and refrigerate and bake ther next morning?
  8. Julie
    Just cook the sausage in a cast iron skillet add the cauliflower then the egg mixture and the cheese stick it in the oven
  9. Julie
    Right! KISS! geez.
  10. Nina
    Please note that aluminum foil has been found to be toxic when heated because the aluminum goes into the food. Please stop recommending covering the casserole dish with aluminum foil to prevent burning. Perhaps parchment paper or turning the oven down a bit would work. Thank you Nina P.
  11. Julie
    I microwaved a bag of riced cauliflower then mixed it into a pound of cooked sausage. It was easy & tasted great.
  12. Marina Sparrow
    What is fresh italian sausage? A kind of minced meat? Then I'd rather see minced meat and the spices in the recipe!
    Reply: #15
  13. Kristin Parker Team Diet Doctor

    What is fresh italian sausage? A kind of minced meat? Then I'd rather see minced meat and the spices in the recipe!

    Italian sausage is ground/minced pork with Italian herbs and spices. Here is a recipe you may find helpful.
    https://www.food.com/recipe/seasoning-for-ground-pork-italian-style-s...

  14. Tony
    how many oz are in a serving?
    Reply: #17
  15. Crystal Pullen Team Diet Doctor

    how many oz are in a serving?

    For individual servings, divide the finished dish by the number of servings you set the recipe. You can do this by estimating the final product or by portioning it out.

  16. Honeymay
    If you want authentic Italian. Don't use cheddar. Use mozzarella or fontina cheese. Cheddar is not Italian.
  17. Grace
    I don't like any Kind of sausage can i swap with some other kind of meat or perhaps the only sausage that I would eat is skinless chev up
    Reply: #20
  18. Kerry Merritt Team Diet Doctor

    I don't like any Kind of sausage can i swap with some other kind of meat or perhaps the only sausage that I would eat is skinless chev up

    Hi, Grace! Yes, you can simply omit the sausage or swap for another meat of your choice.

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