Kick off your day with our Clean Keto Breakfast Casserole, the perfect recipe for those busy mornings when you want a nutritious, easy breakfast recipe without the hassle. It's a fantastic mix of protein-rich turkey sausage, uncured bacon, baby spinach, onions, and red bell peppers, all tied together with creamy pepper jack cheese. For an extra punch, serve it with a splash of hot sauce.
My journey into creating easy low carb recipes has been a blast, especially after the success of our Keto Chicken and Rice Casserole, Keto Green Chile Chicken Casserole, and many other keto casserole faves.
This easy keto breakfast recipe is another gem in our keto collection. It's got the right mix of fluffy eggs, meats, and veggies to satisfy the whole family, ensuring a delicious start to any day on a keto diet (or anyone looking to eat healthy whole-food meals.)
The trick was the get the right ratio of ingredients without bread for the perfect high protein low carb mash-up.
If you're a fan of variety, our keto egg bake recipes, like the keto sausage and cheese egg bites, or Starbucks-inspired egg white bites are a must-try.
This healthy breakfast option is perfect for meal prep. Cook once on Sunday, and you have low carb breakfasts ready to go. Reheat it in the oven, on the stove, or give the air fryer a spin for a quick warm-up.
Setting healthy intentions is the first step in your keto journey. For more guidance, our free guide to setting intentions and using affirmations is a great place to start.
Check out our clean keto guide and meal plan for more low-carb inspiration.
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Ingredients
Eggs: Organic whole eggs are a powerhouse of nutrition, offering a good dose of vitamin D. For the freshest taste and highest quality, select eggs marked both "pasture-raised" and "organic."
Pepper Jack Cheese: With its creamy texture and spicy flavor, this cheese is a delicious addition to our easy breakfast casserole. Buy a block and grate it yourself to avoid hidden carbs from added starches.
Breakfast Sausage: The choice of turkey or chicken sausage keeps breakfast foods lighter. For the best quality, look for organic labels, and if using links, simply cut them up after cooking.
Coconut Cream: A great heavy cream alternative, coconut cream is rich and adds a velvety texture to the casserole. Find it next to the canned coconut milk in the grocery store, and stick with organic.
Yellow Onion: A versatile ingredient that brings depth to any healthy breakfast casserole. For a sweet and aromatic touch, choose a firm, well-rounded yellow onion.
Red Peppers: Brighten up your casserole with red peppers, which bring a dose of vitamin A. Organic options are best to keep your dish vibrant and clean.
Fresh Spinach: Packed with nutrients, fresh spinach is the perfect way to sneak in some leafy greens. Always opt for organic to avoid pesticides, especially since spinach is often on the dirty dozen list.
Uncured Bacon: This ingredient adds a rich flavor without unwanted additives. Learn how to pick the best bacon for a keto diet in our detailed article, and always choose uncured and organic.
Sea Salt: Enhance the natural flavors of your casserole with a pinch of mineral-rich sea salt. It's less processed and a better option.
Black Pepper: A simple seasoning that can transform your dish, organic black pepper is potent and pure, making it a staple in the kitchen.
Instructions
Preheat Oven and Prepare Casserole Dish: Begin by setting your oven to 350°F (175°C). Using a bit of oil or butter, lightly coat the inside of a 9x13-inch baking dish to prevent sticking.
Cook Bacon and Sausage: Utilize a large skillet and set it over medium heat to cook the bacon until it reaches a golden brown crispiness.
Once done, transfer it to paper towels to drain, then crumble into small pieces.
Cook turkey sausage links in the same skillet until they're browned. Then, cut them into ½-inch slices.
Sauté Vegetables: In the same skillet used for the meat, add your chopped onion and bell pepper.
Stir and cook these over medium heat until they've softened, which should take about 5 minutes.
Introduce the spinach towards the end, just long enough for it to wilt, then remove it from the heat.
Layer the Casserole: In your casserole dish, evenly lay out the sliced sausage and crumbled bacon. Follow this with an even layer of sautéed vegetables on top.
Combine Eggs and Coconut Cream: In a large mixing bowl, vigorously whisk together the eggs, coconut cream, and your seasonings including salt, pepper, and if you like, a bit of garlic powder. Mix in the shredded cheese until fully incorporated.
Assemble the Casserole: Gently pour the egg and cheese mixture over the layered meats and vegetables in your baking dish, taking care to cover everything for even cooking.
Bake: Transfer the entire casserole into the preheated oven. Bake for 35-40 minutes, or until the mixture is firmly set in the center and the top turns a delicious golden brown.
Cool and Serve: Before serving, allow the casserole to cool slightly in the dish. This step helps the egg mixture set properly, making the casserole easier to cut into individual portions.
Hint: When using coconut cream, the best way to get just the cream is to scoop out the thick cream from the top of the can, leaving the lighter coconut water behind. Don't toss it! That coconut water makes a great addition to shakes or smoothies, adding a refreshing twist and extra hydration.
Substitutions and Variations
Vegetables: Tailor the casserole to your personal preferences by adding different veggies. Think green onions, mushrooms, or even kale for a nutrient boost.
Spices: Give it an Italian twist with dried herbs or a kick with red pepper flakes.
Cheese: Swap out pepper jack for sharp cheddar cheese or go dairy-free by omitting cheese altogether.
Meat: Replace turkey sausage links with ground sausage or Italian sausage for a different flavor profile.
Muffin Tin Magic: For portable breakfasts, add cottage cheese and pour the mixture into a muffin tin to create fluffy egg muffins. This bakes faster at only 25-30 minutes in the oven. Ideal for on-the-go meals or quick snacks.
These easy swaps allow you to customize the casserole to suit any taste or dietary need, making it a versatile option for any meal.
Storage
Effectively storing your easy low carb breakfast casserole ensures it stays delicious and ready for your next meal. After the casserole has cooled, cutting it into individual portions can be practical for future meals.
Refrigerator: Store these portions in an airtight container, with layers separated by parchment paper to prevent them from sticking. This approach keeps your casserole fresh in the refrigerator for up to 4 days. For a more eco-friendly alternative, opt to cover the casserole dish with beeswax wrap instead of traditional plastic wrap or aluminum foil, maintaining freshness.
Freezer: To keep the casserole for up to 3 months place them in freezer-safe airtight containers. Thawing is easy; just move the needed portion to the refrigerator the night before you plan to enjoy it.
Reheating: For reheating, the oven or a skillet over medium heat are your best options. When using the oven, simply place the casserole or individual portions in an oven-safe dish, covering it with a baking sheet or an oven-safe lid to retain moisture, and heat at 350°F until thoroughly warmed.
Top tip
When preparing the egg mixture for your casserole, consider using an immersion blender to combine the eggs and coconut cream. This technique ensures a smooth, thoroughly mixed base, enhancing the fluffy texture of your casserole. Just remember to blend before adding the cheese to keep the mixture even and ready for the perfect bake.
FAQ
A typical keto breakfast focuses on low carb, high-fat foods to keep you in ketosis. It often includes eggs, avocados, and meats like bacon or sausage. Many also enjoy dairy products like cheese and full-fat yogurt. Keto-friendly vegetables like spinach or kale can add fiber and nutrients. Breakfasts can range from simple eggs and bacon to more elaborate dishes like keto pancakes or muffins made with almond or coconut flour.
Yes, you can have 3 eggs for breakfast on a keto diet. Eggs are an excellent source of protein and healthy fats, making them ideal for keto. They're also very versatile, allowing for various preparations like boiled, scrambled, or as part of an omelet with keto-friendly vegetables and meats. Just be mindful of what you pair them with to keep your overall carb intake low.
The top 5 keto foods that are staples for anyone following the ketogenic diet include:
Avocados: Rich in healthy fats and fiber, avocados are perfect for keto. They can be eaten alone, used in recipes, or as a topping.
Eggs: Highly versatile and packed with protein, eggs are essential for keto breakfasts and meals.
Meats: Fatty cuts of meat like steak, pork, chicken thighs, and especially grass-fed and organic options are keto favorites for their high protein and fat content.
Leafy Greens: Spinach, kale, and other leafy greens are low in carbs but high in fiber and nutrients, making them ideal for adding volume and vitamins to your meals without adding carbs.
Cheese: Full-fat cheeses are a delicious way to add fat and flavor to your keto diet, just choose varieties that are low in carbs and free from added sugars or starches.
Incorporating these foods into your diet can help maintain ketosis, providing the energy and nutrients needed while following a keto lifestyle. For clean keto opt for organic, grass-fed, and pasture-raised ingredients.
More Breakfast Options
Looking for other recipes like this? Try these:
More Keto Recipes
These are some of my favorite low-carb/ keto recipes:
Recipe
Clean Keto Breakfast Casserole (Easy Meal Prep)
Equipment
- 9x13 inch baking dish
- large skillet
- Immersion blender, high-speed blender, or food processor
- Cheese grater (if grating cheese yourself)
Ingredients
- 6 oz turkey or chicken breakfast sausage cut into ½ inch pieces
- 8 slices uncured bacon crumbled
- 12 eggs pasture-raise, organic
- 1 cup coconut cream organic, canned
- 2 cups pepper jack cheese organic, shredded (from a block to avoid preservatives)
- 1 yellow onion medium, finely chopped
- 1 red bell pepper organic, diced
- 1 cup fresh spinach organic
- 1 teaspoon sea salt
- ½ teaspoon black pepper organic
- Optional: ½ teaspoon garlic powder
Instructions
- Preheat Oven and Prepare Pan: Heat your oven to 350°F (175°C). Grease a 9x13 inch baking dish lightly.
- Cook Meats: In a large skillet over medium heat, cook the bacon until crispy. Transfer to paper towels to drain, then crumble. In the same skillet, cook the sausage pieces until browned. Transfer to the prepared baking dish.
- Sauté Vegetables: In the skillet, add the onion and bell pepper, cooking until soft, about 5 minutes. Add spinach until just wilted. Evenly spread the vegetable mixture over the meat in the baking dish.
- Mix Eggs and Cream: In a large mixing bowl, blend the eggs and coconut cream using an immersion blender, high-speed blender, or food processor until smooth. Stir in the shredded cheese by hand.
- Assemble Casserole: Pour the egg and cheese mixture over the sausage, bacon, and vegetables in the dish. Ensure even coverage.
- Bake: Bake in the preheated oven for 35-40 minutes, until the casserole is set and the top is lightly golden.
- Cool and Serve: Let the casserole cool slightly before serving. Garnish with hot sauce, sour cream, and avocados to enhance the flavors.
Notes
- Using an immersion blender for the eggs and cream can help achieve a smoother, more cohesive mixture.
- A high-speed blender or food processor also works well.
- This casserole is perfect for meal prep. Store leftovers in the fridge and reheat on the stovetop, covered, for a delicious meal on a busy day.
Nutrition
Final Thoughts
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Be well,
Natalie
Alexandra says
This was perfect for my meal prep - simple to prepare, tasty and protein packed. It made for a delicious start to the day.
Natalie Perry says
Happy you are enjoying the breakfast casserole, too!