Looking for a delicious brunch casserole that’s healthy too? Then this keto breakfast casserole recipe is exactly what you want!
When I was growing up, my mom would make an amazing breakfast casserole with bread on the bottom, and sausage and cheese and eggs.
And it was delicious.
It was a holiday staple!
But that casserole doesn’t work with my healthy lifestyle.
I could make it with sprouted bread and it would be a crossover (a meal that combines fats and healthy carbs), but I try to keep those to a minimum.
There are tons of delicious keto breakfast casserole recipes online, but most of them have more fat than my post-menopausal body can handle.
So I decided to put together a healthy breakfast casserole recipe that lightened up on the fat.
Of course, it still needed to taste delicious!
This low carb breakfast bake is filled with lots of fresh veggies.
I upped the flavor ante by giving it a slightly spicy southwest feel.
Hot breakfast sausage and pepper jack cheese give it some heat!
Although you can use regular breakfast sausage or even bacon or diced ham and it’s still delicious.
I’ve also made it with different cheeses.
Heck, I’ve even switched up the veggies that I use!
But this combination is the first version I made, so that’s the one I’m sharing today.
It’s extra delicious with fresh salsa on top!
If you’re able to enjoy more fat, try topping this breakfast casserole with some guacamole too.
Usually, though, I just enjoy it straight from the pan.
All those gorgeous veggies make it look so festive, dontcha think?
I mean, with all that red and green, this is the perfect holiday breakfast casserole to serve for Christmas!
Posts on Simply2Moms may contain affiliate links which means we may earn a small commission on purchases at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. You can read our full disclosure policy here.
Can You Make This Keto Breakfast Casserole in Advance?
My family loves tailgating for football games, and this casserole is wonderful for a breakfast tailgate.
You can assemble the casserole the night before and then store it covered in the fridge.
The next morning, turn on the oven and pop the casserole in, no preheating required!
Since the casserole ingredients are starting out so chilled, the preheating does the trick to get it to room temperature.
I’ve found that the casserole does bake a bit faster when you do it this way.
Check for doneness at about 25 minutes instead of waiting for 30 minutes.
Depending on your oven you may still need the full 30 minutes of baking time.
If you prefer, you can bake the casserole in advance, just place a pan of water in the oven when you reheat the pan to help it stay moist.
Or reheat individual servings in the microwave!
This casserole is a fantastic make-ahead recipe for meal prepping.
Individual servings reheat beautifully for a fast and healthy breakfast option on busy mornings.
You can even assemble the ingredients in a muffin pan for easy individual servings, no cutting required!
I recommend using this jumbo silicone pan to allow for enough room for all the veggies.
Be sure to place the pan on a cookie sheet to keep it stable…
If you make this recipe in muffin cups reduce the cooking time to 15 minutes.
Tips for Making a Healthy Breakfast Casserole
This recipe is so easy to make, but I still have some tips for getting the best results.
Let’s start out with the breakfast sausage.
I use Jimmy Dean’s Hot Breakfast Sausage that comes in a tube.
It’s amazing how much fat cooks out of sausage when you brown it and crumble it!
However, just draining the excess fat leaves a lot of fat behind.
I use paper towels to press out as much fat as I can.
You can skip this step if you aren’t watching your fat intake the way that I am!
If you’ve been around Simply2Moms for a while then you probably already know I’m not a fan of doing dishes…
Which is another reason I love this recipe!
After you drain the sausage, cook the peppers and onions in the same pan.
There’s enough grease in the pan to prevent sticking so no additional fat is required.
I make this recipe using fresh baby spinach.
I love the way it cooks up, and the baby spinach leaves are so tender.
You can use frozen spinach too if you prefer, but be sure to thaw the spinach first and then squeeze out all the liquid, otherwise your casserole will be very watery.
The casserole dish will look really full when you use fresh baby spinach!
But when you spread the hot cooked veggies over top you’ll see the spinach begins to wilt.
I use a combination of whole eggs and egg whites to further reduce the amount of fat in this recipe.
Beat the eggs and egg whites well to whip a lot of air into the mixture, then pour it over all the veggies.
You can either combine the seasonings into the egg mixture or sprinkle them over top.
There’s only 1 cup of cheese in this whole recipe!
It’s enough to add a little cheesy flavor and it helps bind the top of the casserole when it’s baked.
For best results, let the casserole sit for 5 minutes before cutting it.
This helps the squares to come out practically perfect.
Store any leftovers in an airtight container in the refrigerator for up to one week.
Click on any image to shop items from this post
Be sure to leave a star rating and review after you make the recipe!
This helps other people to find and enjoy it too.
Plus it means the world to us!
If you have any questions or suggestions, contact me or leave a comment! Follow us over on TikTok, Instagram, Pinterest, and Facebook to see everything we’re up to.
Debi A Kristiansen
Sunday 24th of April 2022
Hi Anne: This looks delicious...love the flexibility to customize with what you like or have on hand. Question: The recipe says use 2 CUPS of egg whites. That's not right, is it? I'm guessing supposed to be 2 egg whites.
Wednesday 27th of April 2022
Hi Debi - You read that correctly. It's 2 cups of egg whites in addition to the whole eggs. It makes a large casserole. I just made it for Easter and everyone loved it. Let us know what you think when you try it.
Sunday 26th of December 2021
FOUR THUMBS UP! Prepped this Christmas Eve and refrigerated; baked Christmas morning and OH MY! Hubbie and I loved every bite of it through several meals, since it was just the two of us (thanks CoVid - not!) Will definitely make it again and may change it up by subbing ham and/or bacon and asparagus for the sausage and spinach.
Monday 27th of December 2021
Hey Sharon! I'm so glad you enjoyed my casserole recipe! I've had lots of fun switching out different meats and veggies for variety. I'll bet ham and asparagus would taste amazing! Maybe with swiss cheese? I'm going to have to give that option a try when I get back home! Hopefully you'll be able to spend time with family soon. Wishing you a beautiful week!
Simply Stated - 42 – Simply2moms
Saturday 13th of November 2021
[…] Easy and Delicious Keto Breakfast Casserole | THM-S […]