This Low Carb Breakfast Casserole with Sausage is a protein-packed, flavorful dish perfect for holiday mornings, weekend brunch, or meal prep for busy days. Made with fluffy eggs, savory sausage, and colorful vegetables, this casserole skips the bread but keeps all the deliciousness. It’s simple to prepare and can be enjoyed fresh or reheated throughout the week.
Full Recipe:
Ingredients
- Main Ingredients:
- 13 oz breakfast sausage, cut into small pieces
- 1 medium white onion, finely chopped
- 1 large green bell pepper, diced
- 1 large red bell pepper, diced
- 12 large eggs
- 18 oz cottage cheese (1 tub)
- 1 cup milk
- ¾ cup sharp cheddar cheese, shredded (divided)
- ½ tsp salt (divided)
- ½ tsp ground black pepper
- 1 ½ tbsp olive oil (divided)
- For Baking:
- Cooking spray
Directions
- Prepare the Baking Dish:
Preheat your oven to 375°F. Spray a 9×13-inch baking dish with cooking spray and set aside. - Cook the Sausage:
Heat half the olive oil in a skillet over medium-high heat. Add sausage and cook for about 5 minutes until browned. Transfer to the prepared baking dish. - Sauté the Vegetables:
Using the same skillet, heat the remaining olive oil. Add the onion and bell peppers, season with ¼ tsp salt and ½ tsp black pepper, and sauté for 5 minutes until slightly browned. Transfer the vegetables to the baking dish and spread them in an even layer. - Prepare the Egg Mixture:
In a large bowl, whisk together eggs, cottage cheese, milk, ½ cup cheddar cheese, and ¼ tsp salt. Pour the mixture over the sausage and vegetables in the baking dish. Stir gently to distribute evenly. - Add Topping:
Sprinkle the remaining ¼ cup cheddar cheese over the top. - Bake the Casserole:
Bake uncovered for 40 minutes or until the top is golden and the center is set (a knife inserted into the middle should come out clean). - Cool and Serve:
Allow the casserole to cool for about 20 minutes before slicing into 10 portions. Serve warm or cold.
Nutrients (Per Serving)
- Calories: 314 kcal
- Protein: 21g
- Carbohydrates: 5g
- Fat: 23g
- Saturated Fat: 8g
- Cholesterol: 243mg
- Sodium: 653mg
- Fiber: 1g
- Sugar: 4g
This low-carb breakfast casserole is perfect for feeding a crowd or preparing ahead for a stress-free morning. It’s hearty, satisfying, and sure to be a hit! 🌟
Why Low Carb Breakfast Casseroles Are Popular
Low-carb breakfast casseroles have gained popularity due to their balance of convenience, nutrition, and flavor. They cater to a wide range of dietary preferences, from keto and paleo to gluten-free and high-protein diets. Additionally, breakfast casseroles are perfect for meal prep, offering a quick, reheatable option that’s ready when you need it.
This version stands out because of its vibrant ingredients, creamy texture, and robust flavor, making it more than just a utilitarian meal—it’s a dish you’ll look forward to eating.
What Makes This Breakfast Casserole Special
This Low Carb Breakfast Casserole with Sausage is packed with elements that set it apart from typical breakfast dishes:
- Protein-Rich: With eggs, sausage, and cottage cheese, this casserole offers a substantial protein boost to start your day.
- Colorful Vegetables: The addition of red and green bell peppers, along with onions, not only enhances the flavor but also adds vibrant color and nutritional value.
- Creamy Texture: Cottage cheese and milk create a fluffy, moist interior, while the cheddar topping provides a cheesy finish.
- Low-Carb Design: By omitting bread, this dish is naturally low in carbohydrates, making it suitable for low-carb and keto lifestyles.
The Role of Key Ingredients
Each ingredient in this recipe contributes to its flavor, texture, and nutritional profile:
- Eggs: The foundation of the casserole, eggs are high in protein and provide a light, fluffy texture.
- Breakfast Sausage: Savory and slightly spiced, sausage adds depth and richness to the dish.
- Cottage Cheese: This ingredient keeps the casserole moist and enhances its creaminess while adding additional protein.
- Cheddar Cheese: Sharp cheddar provides a tangy, cheesy topping that complements the savory flavors.
- Bell Peppers and Onion: These vegetables add sweetness, crunch, and a vibrant visual appeal.
- Olive Oil: Used for sautéing, olive oil adds a subtle richness and helps develop the flavor of the vegetables.
Tips for Perfecting the Casserole
- Use High-Quality Ingredients: Choose fresh vegetables, good-quality sausage, and sharp cheddar cheese for the best flavor.
- Cook the Sausage Thoroughly: Browning the sausage before baking adds a caramelized flavor and ensures it’s cooked through.
- Sauté Vegetables Until Just Tender: Cooking the vegetables until slightly softened helps them retain some texture after baking.
- Mix the Egg Mixture Well: Ensure the eggs, cottage cheese, and seasonings are fully combined for even flavor distribution.
- Let It Cool Before Slicing: Allowing the casserole to rest after baking ensures clean, well-formed slices.
Health Benefits of Low Carb Breakfast Casserole
This casserole is not only delicious but also offers a host of health benefits:
- High in Protein: With over 20 grams of protein per serving, this dish helps build and repair muscles and keeps you feeling full longer.
- Low in Carbohydrates: At just 5 grams of carbs per serving, it’s an excellent choice for those on low-carb or keto diets.
- Rich in Vitamins and Minerals: The eggs, bell peppers, and onions provide essential nutrients like vitamin C, potassium, and choline.
- Supports Weight Management: The combination of high protein and healthy fats makes this casserole satisfying, reducing the likelihood of overeating.
- Gluten-Free: This dish is naturally free of gluten, making it suitable for those with gluten sensitivities.
Serving Suggestions
The Low Carb Breakfast Casserole with Sausage can be served in a variety of ways, making it a versatile addition to your meal plan:
- On Its Own: A single slice is filling enough to be enjoyed as a standalone breakfast or brunch option.
- With Fresh Greens: Pair the casserole with a simple green salad for a balanced meal.
- Topped with Avocado: Add diced avocado for a creamy, nutrient-rich topping.
- With Hot Sauce: A dash of hot sauce or salsa adds a spicy kick that complements the savory flavors.
Customizing Your Breakfast Casserole
One of the best features of this recipe is its adaptability. Here are some ways to customize it:
- Switch the Protein: Use bacon, ham, or turkey sausage instead of breakfast sausage for a different flavor profile.
- Add More Vegetables: Incorporate mushrooms, spinach, zucchini, or cherry tomatoes for added nutrients and variety.
- Dairy-Free Option: Substitute the milk and cheese with plant-based alternatives for a dairy-free version.
- Herb Infusion: Add fresh herbs like thyme, parsley, or chives for an extra burst of flavor.
- Make It Spicy: Use spicy sausage or add a pinch of cayenne pepper for a bit of heat.
Storage and Reheating
This casserole is ideal for meal prep and stores well, making it a great option for busy mornings:
- Refrigeration: Store in an airtight container in the refrigerator for up to 5 days. Reheat individual portions in the microwave for 1–2 minutes.
- Freezing: Wrap individual slices in plastic wrap, then foil, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating in the Oven: For a freshly baked taste, reheat slices in a 350°F oven for 10–15 minutes.
Why This Recipe Is Perfect for Any Occasion
This Low Carb Breakfast Casserole with Sausage is versatile enough to suit a variety of occasions:
- Holiday Mornings: Its ability to serve a crowd makes it perfect for Christmas or Easter brunch.
- Meal Prep: Prepare the casserole at the start of the week for a quick grab-and-go breakfast.
- Weekend Brunch: Impress guests with its vibrant appearance and bold flavors.
- Post-Workout Meal: The high protein content makes it an excellent choice for replenishing energy after a workout.
Conclusion
The Low Carb Breakfast Casserole with Sausage is a must-try recipe for anyone seeking a hearty, flavorful, and healthy breakfast option. Its combination of fluffy eggs, savory sausage, and colorful vegetables delivers both nutrition and satisfaction in every bite. Whether you’re preparing for a holiday feast or looking for a convenient meal prep solution, this casserole fits the bill.