This article explores various keto breakfast casserole recipes, offering options for different tastes and dietary needs. These casseroles are perfect for meal prep, weekend brunches, and holiday breakfasts, providing a nutritious and satisfying start to the day. Whether you prefer a classic sausage and cheese combination or a Mexican-inspired flavor profile, there's a keto breakfast casserole recipe for you.
Classic Keto Breakfast Casserole
This rich, tasty, and filling keto breakfast casserole is made with sausage, eggs, spinach, and cheese. It's wonderfully flavorful and makes an excellent choice for hosting friends for brunch. The ability to make it in advance and reheat it adds to its convenience.
Ingredients
- Shredded cheese: Sharp cheddar is recommended for its flavor. Gruyere or Monterey Jack can also be used as melty alternatives.
- Fresh pork sausage: Breakfast sausage is traditional, but Italian or spicy sausage can also be used. Ground beef, seasoned with spices, is another option.
- Fresh spinach: Whole baby spinach leaves work well.
- Eggs: Large eggs are recommended.
- Heavy cream: This keeps the eggs tender and fluffy. Softened cream cheese or whole-milk Greek yogurt can be used as substitutes.
- Seasonings: Salt, pepper, garlic powder, and red pepper flakes add flavor. Fresh garlic can be used instead of garlic powder.
Instructions
- Preheat the oven to 400°F (200°C). Lightly grease a square 9-inch (23 cm) pan.
- In a large bowl, whisk together the eggs, heavy cream, salt, pepper, garlic powder, and red pepper flakes. Mix in ½ cup of the shredded cheddar cheese. Set aside.
- Heat a large 12-inch nonstick skillet over medium-high heat. Add the sausage and cook, stirring and breaking it up, until browned, about 5-7 minutes. There's no need to drain the fat.
- Turn the heat off and mix in the spinach leaves until they are slightly wilted from the pan's residual heat.
- Transfer the sausage-spinach mixture to the prepared baking dish, spreading it evenly on the bottom.
- Remix the eggs and pour them into the pan on top of the sausage mixture. Gently stir the mixture inside the pan to evenly spread the sausage and spinach.
- Sprinkle the remaining ½ cup of cheese on top of the casserole.
- Bake the casserole until the eggs are set and the cheese is golden brown, about 25 minutes.
- Allow the casserole to rest for 10 minutes before cutting it into nine squares and serving.
Tips and Variations
- Make-ahead: The casserole can be baked in advance and reheated, or prepared up to the baking point, refrigerated overnight, and then baked.
- Spice: The red pepper adds a hint of spice.
- Cheese: Ensure you use a cheese that melts well; avoid Swiss cheese.
- Storage: Leftovers can be kept in a sealed container in the fridge for up to 4 days or frozen for up to 3 months.
Mexican-Style Keto Breakfast Casserole
This recipe offers a high-protein, flavorful twist on the classic breakfast casserole with a Mexican-inspired taste. It’s packed with vegetables and requires minimal hands-on cooking time.
Ingredients
- Chorizo: Quality sausage from a butcher is recommended.
- Eggs: Large, free-range, or organic eggs are preferred.
- Vegetables: Red bell pepper, zucchini, cherry tomatoes, spinach leaves, scallions, fresh garlic, and cilantro.
- Almond milk: Used in the egg mixture.
- Toppings: Avocado, cilantro, sour cream, and hot sauce or sriracha.
- Optional Cheese: Cheddar, Gouda, or Monterey Jack.
Instructions
- Preheat the oven to 375°F (190°C).
- Remove the skins from the chorizo sausages and sauté the meat in a non-stick frying pan, breaking it up with a spatula until cooked through, about 4-5 minutes. Add the garlic for 30 seconds, then add the diced peppers and fry for a further 2 minutes, until they begin to soften and the chorizo is cooked through.
- Grate the zucchini and squeeze out the water using a muslin cloth.
- Crack the eggs into a jug, add the almond milk and pepper, and whisk with a fork. Option to add ½ cup of grated cheese.
- Add the chorizo mix, zucchini, tomatoes, spinach, and green onions to a baking dish. Pour over the whisked egg mixture. Option to top with another ½ cup of shredded cheese.
- Cover the casserole with aluminum foil and bake in the oven for 30 minutes. Remove the tin foil and cook for a further 10-15 minutes or until the eggs have fully set.
- Top with chopped avocado, cilantro, yogurt or sour cream, and hot sauce to serve.
Tips and Variations
- Zucchini: Squeeze all liquid out of the zucchini to prevent a soggy casserole.
- Cheese: Add ½ cup of shredded cheese to the egg mixture and sprinkle another ½ cup over the top before baking if desired.
- Meat: Replace the chorizo with breakfast sausage or any ground meat (turkey, beef, chicken, lamb), seasoning as needed.
- Vegetables: Broccoli, cauliflower, or kale can be used as alternatives.
- Make-Ahead: Prepare the dish in advance, cover with cling film, and chill in the fridge overnight. Baking it straight from the fridge increases the oven time by 5-7 minutes.
- Spinach: Defrost frozen spinach first and squeeze as much liquid out of it as possible.
General Tips for Keto Breakfast Casseroles
- Versatility: These recipes are versatile and can be adapted to your preferences.
- Bacon: Substitute bacon for sausage if desired.
- Vegetables: Add onions and peppers for a looser keto approach.
- Cauliflower: Include steamed or riced cauliflower.
- Dairy: Use half and half instead of heavy cream for less fat. Coconut cream can be a dairy-free option.
- Baking Dish: Use a 9x13 inch baking dish to ensure even cooking.
- Spinach: Sauté the spinach with the sausage if you prefer cooked spinach.
- Sausage: Use hot or mild pork, turkey, or chicken breakfast sausage.
- Cheese: Shred your own cheese for best results.
Nutritional Information and Considerations
- Nutritional information is approximate and should be verified independently.
- The carb count excludes non-nutritive sweeteners.
- Ensure that all ingredients are gluten-free if needed.
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