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Easy and Delicious Keto Breakfast Casserole | THM-S

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!

Close up of keto breakfast casserole in the pan with lots of vegetables

This low carb breakfast bake is filled with lots of fresh veggies.

And seasonings.

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.

Plate with serving of keto breakfast bake next to casserole pan

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.

Close up of low carb breakfast casserole on a plate showing layers of vegetables, eggs, and meat

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!

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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.

Plate with serving of keto breakfast bake next to casserole pan

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.

Close up of low carb breakfast casserole on a plate showing layers of vegetables, eggs, and meat

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!

browned and crumbled breakfast sausage on top of paper towels in a collander

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

Diced red and green bell peppers and onions in a saute pan

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.

Add baby spinach on top of meat layer in casserole

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.

Add sauteed vegetables to casserole dish with breakfast meat and baby spinach

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.

Overhead view of a 9x13 casserole dish filled with lots of vegetable and topped with shredded cheese

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.

Overhead view of keto breakfast casserole in the pan with lots of vegetables

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.

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Close up of low carb breakfast casserole on a plate showing layers of vegetables, eggs, and meat

The Best Healthy Keto Breakfast Casserole

Yield: 15
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Looking for a delicious brunch casserole that's healthy too? Then this keto breakfast casserole recipe is exactly what you want!


  • 1 lb. Hot Breakfast Sausage
  • 1 Green Bell Pepper, diced (approx. 1 cup)
  • 1 Red Bell Pepper, diced (approx. 1 cup)
  • 1 Yellow Onion, diced (approx. 2 cups)
  • 6 ounce Package Baby Spinach
  • 8 Large Eggs
  • 2 cups Egg Whites
  • 1 tsp. Ground Black Pepper
  • 1/2 tsp. Garlic Powder
  • 1 tsp. Mineral Salt
  • 1 cup Shredded Pepper Jack Cheese


  1. Preheat oven to 375 F.
  2. Brown sausage in a frying pan and break up into very small chunks. Drain well and press out excess fat using paper towels. Transfer drained sausage to the bottom of a lightly greased 9x13 baking dish and spread evenly.
  3. Place baby spinach on top of the sausage.
  4. Sautee diced peppers and onions until the onions become translucent. Don't overcook!
  5. Scoop cooked veggies evenly over the spinach.
  6. In a large mixing bowl, whisk together 8 eggs until well scrambled. Add in egg whites, salt, black pepper, and garlic powder and whisk until blended in.
  7. Pour the egg mixture evenly over the casserole.
  8. Sprinkle the top of the casserole evenly with shredded pepper jack cheese. You can use more if you'd like, but that will increase the fat content per serving.
  9. Bake for 30-35 minutes, until the eggs are set.
  10. Allow the casserole to cool for 5 minutes before cutting and serving.
  11. Store any leftovers in an airtight container in the refrigerator for up to 1 week.


  1. You can substitute cooked and crumbled bacon or diced ham for the sausage.
  2. You can use frozen spinach, but be sure to thaw it and squeeze out excess liquid first.
  3. To make ahead, assemble the casserole and store covered overnight in the refrigerator until you're ready to bake it. You may need to adjust the cooking time slightly.
  4. This recipe works well in individual muffin cups too. Reduce baking time to 10-15 minutes.

Nutrition Information
Yield 15 Serving Size 1
Amount Per Serving Calories 211Total Fat 15gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 1.5gCholesterol 126mgSodium 529mgCarbohydrates 6gFiber 2gSugar 1.5gProtein 15g

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using My Fitness Pal Pro and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer to our complete Nutritional Disclosure for more details.

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