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)?
December 18 2017 recipe by , photo by in Recipes, Breakfast

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
  • 2 oz. 50 g butter
  • 12 oz. 350 g fresh italian sausage
  • 8 8 eggeggs
  • 1 cup 225 ml heavy whipping cream
  • 5 oz. 150 g cheddar cheese
  • ¼ cup 60 ml fresh basil, chopped
  • salt and pepper

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 375°F (175°C). Grease an 8x8-inch (20 x 20 cm) baking dish.
  2. Rinse and trim the cauliflower and chop into bite-sized pieces.
  3. 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.
  4. 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 baking dish.
  5. In a large bowl, whisk together the eggs, heavy cream, cheddar cheese until combined, and season with salt and pepper.
  6. 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.

Tip!

Try this dish with hot or mild Italian sausage. Or, mix it up with some of both! If your sausage comes in links, just cut away the casing and sauté the loose ground meat as described in the recipe.

For more zing, sprinkle some fresh herbs on top. Thyme and oregano do wonders!

To prepare for the week, wrap sliced casserole pieces in plastic wrap, place in a freezer bag and store in the freezer.

Reheat in the oven for a few minutes or in the microwave for about a minute and breakfast is ready!

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17 comments

  1. 1
    Jen
    January 3 2018
    I've looked at some of the other breakfast casserole recipes and they look good, but you don't specify what size baking dish to use. We need to know that!
    Reply: #10
  2. 2
    Casey
    January 5 2018
    What are the calories, fat, protein, fiber on this recipe? I put the ingredients into an estimator, “very well.com” and this is what came up

    Calories: 775
    Fat: 67.3
    Protein: 38.2
    Carbs: 4.7
    Fiber: 1.3
    Net carbs= 3.4

    That’s a really high calorie content! When you’re on a ketogenic diet all these numbers matter!

    Can you confirm?

    Reply: #7
  3. 3
    JuliAnn
    January 16 2018
    If those calculations are for one serving divide the servings. In my opinion I can get more than 4 servings out this. Btw I’m so glad I stumbled across this site. Looks like I’ll find some good recipes on here.
  4. 4
    Mark
    January 24 2018
    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.
  5. 5
    Val
    February 9 2018
    Is the heavy cream really necessary or would 2-3% milk be alright?
  6. 6
    shelly
    February 12 2018
    Couldn't find it in Myfitnesspal.....what is the serving size for a 4 ounce slice?
  7. 7
    Reply to comment #2 by Casey
    Amanda
    June 3 2018
    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
  8. 8
    Angela
    June 4 2018
    How about freezing this will that be ok
  9. 9
    Ann
    October 16 2018
    Can you prepare and refrigerate and bake ther next morning?
  10. 10
    Reply to comment #1 by Jen
    Julie
    October 20 2018
    Just cook the sausage in a cast iron skillet add the cauliflower then the egg mixture and the cheese stick it in the oven
  11. 11
    Reply to comment #7 by Amanda
    Julie
    October 20 2018
    Right! KISS! geez.
  12. 12
    Nina
    October 17 2019
    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.
  13. 13
    Julie
    January 3
    I microwaved a bag of riced cauliflower then mixed it into a pound of cooked sausage. It was easy & tasted great.
  14. 14
    Marina Sparrow
    July 31
    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