This Low Carb Breakfast Casserole is loaded with fluffy eggs, breakfast sausage, veggies and contains no bread. It is a perfect recipe for holiday breakfasts, weekend brunch or busy mornings.
We also love this light air fryer breakfast casserole.
Table of contents
When I say it’s easy, I really mean it! Loaded with a few veggies, pan fried breakfast sausage, and aromatic sauteed veggies, this delicious low carb breakfast casserole is to-die-for!
I kept the veggies on a lower side because I previously shared my healthy breakfast casserole that is packed with potatoes and veggies. Not low carb but delicious! My always hungry boys love it!
But you can add a lot of fresh spinach or kale to make casserole more nutritious and yet low in carbs. This recipe is just a dream, with a dash of hot sauce and a side of roasted sweet peppers.
Yes, it can be dinner, it can be breakfast, meal prep it or freeze it. Do it, your kitchen will smell heavenly!
This egg and sausage casserole is a crowd pleaser! I promise you won’t even miss the bread.
Ingredients and Notes
The beauty of this sausage egg bake is that it is made with simple ingredients, you can use what you have on hand and it just works!
- Sausage: Breakfast sausage is my preference, but Italian sausage or bacon is another great option.
- Vegetables: White onion, red bell pepper and green bell pepper add great flavor and color. You could use all green peppers for an even lower almost no carb egg bake. Truly use any color onions or bell peppers. I love white onion for its mild flavor.
- Olive oil: This is needed to prevent sticking when you pre-cook your meat and veggies.
- Eggs: Low in carbs but high in fat and protein, they are the star of the show! You will need a dozen large eggs.
- Cottage cheese: Not only does it add creamy texture to this sausage breakfast casserole but it also adds a lot of protein. You or anyone else won’t be able to see or taste it.
- Milk: You can use almond milk to further lower the calories or heavy cream for more decadence.
- Sharp cheddar cheese: The sharper, the better. Use freshly shredded cheddar cheese because it melts better. Also mozzarella, pepper jack or any cheese works.
- Seasonings: Salt and ground black pepper. Try a pinch of red pepper flakes for extra flavor and some heat!
General rule of thumb is to pre-cook your veggies for breakfast casseroles. However, certain ones can be added raw, as long as you chop them finely.
You can pre-cook your vegetables in different ways. I like to saute mine in a frying pan, you can also roast or steam them. If you choose to steam your veggies, just be sure to get the moisture out.
Here are some vegetable options:
- Broccoli and cauliflower – chop finely and add raw.
- Mushrooms – slice, then pan fry in a skillet or roast in the oven.
- Fresh spinach, kale or swiss chard – add to sauteed onions and peppers, and just stir until wilted.
- Zucchini – shred and squeeze out the moisture, or chop and saute.
How To Make Low Carb Breakfast Casserole
The key to this low-carb breakfast casserole is layers! Follow these easy directions to make it, there is also full recipe card below.
First you will need to preheat the oven to 375 degrees F and spray 9×13 baking dish with cooking spray. You can use a glass or ceramic casserole dish.
Cook sausage: Add breakfast sausage to preheated large skillet and saute on medium-high heat for about 5 minutes. It will be hard to break up with spatula if you add whole sausages in their casings.
So I like to cut it into small pieces with kitchen shears, you can also chop it with a knife or try to remove sausage meat from its casing. You can also just buy sausage meat.
Now dump it in the casserole dish that you got ready. Set aside.
Saute vegetables: Return skillet to the stove and saute onions and bell peppers with a bit of oil, until translucent and slightly browned. Season with salt and pepper to taste.
There is no need for other seasonings because sausage and sauteed veggies already have so much flavor. You will see!
Then add it to the sausage pile and spread everything in a single layer, using a rubber spatula or wooden spoon.
Combine egg mixture: In a large mixing bowl, add eggs, cottage cheese, milk, a bit of cheddar and salt. As for cottage cheese, just add entire tub with liquids.
Whisk and pour over the sausage mixture. Now I like to stir the mixture with a spoon to make peppers float to the top and create color. And of course a little sprinkle of cheddar cheese.
Bake: Bake uncovered in preheated oven for 40 minutes. Casserole is ready when it looks puffy, golden brown and if you poke it with a paring knife in the center, it comes out clean.
You want to let your low carb breakfast casserole to cool for about 20 minutes. And only then cut into 10 slices and enjoy warm or cold.
Can You Make It Ahead of Time?
Yes! This sausage egg bake would be a great way to wake up to any day of the week! You may like the convenience of this so much it becomes a staple.
- Assemble casserole as directed then refrigerate covered with plastic wrap for up to 2 days.
- Bring to room temperature on a counter for 30 minutes and bake as per recipe. Don’t place casserole dish directly from the fridge as it may shatter. It may also require extra 10-15 minutes cook time.
Can You Freeze Breakfast Casserole?
Yes, super easy! Freeze leftovers in smaller pieces for individual meals or freeze the whole thing.
- First, follow all steps in the recipe card to bake your casserole. Make sure the eggs are fully cooked!
- Cool completely on a cooling rack until it reaches room temperature. Now it’s ready to prep for the freezer.
- Cover the whole thing with plastic wrap, then aluminum foil to prevent freezer burn and place in the freezer. For individual servings, cut, then wrap and store in freezer safe bag.
Thaw on a counter for 4-5 hours or in the fridge overnight. Reheat in a microwave, toaster oven or bake in regular oven at 350 degrees F for 15 minutes.
- Pan size: This low carb breakfast casserole recipe requires a 9×13 baking dish or casserole dish. If you use a smaller pan, you risk eggs being undercooked.
- Saute vegetables: Do not skip pre-cooking your vegetables as this allows them to release moisture. Not doing this would lead to a very watery casserole.
- Browned and golden: If you love your top of the casserole a little browned, place under the broiler for the last 2-3 minutes of baking.
- Check for doneness: For an easy way to check if your egg breakfast casserole is done, stick a knife in the center. If it comes out clean, it’s finished!
This low carb breakfast contains 4g net carbs per serving.
In preheated 375 degrees F oven it will need about 40 minutes of baking time. However, all ovens vary, so keep an eye on it. If you stick a knife in the center and it comes out clean, it’s ready. If not, bake a bit longer.
You can use all egg whites. A dozen eggs equals 3 cups of egg whites.
Refrigerate leftovers in an airtight container for up to 5 days. This makes it great for a meal prep option for an easy breakfast or lunch!
More Low Carb Breakfast Recipes
You may also love this collection of over 30 healthy egg recipes!
Low Carb Breakfast Casserole with Sausage and Cheese
- 13 oz breakfast sausage cut into small pieces with kitchen shears
- 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
- 3/4 cup cheddar cheese shredded & divided
- 1/2 teaspoon salt divided
- 1/2 teaspoon ground black pepper
- 1 1/2 tablespoons olive oil divided
- Cooking spray I use Misto
- Preheat oven to 375 degrees F and spray 9 x 13 baking dish with cooking spray. Set aside.
- Preheat skillet on medium-high heat, add half of the oil and breakfast sausage. Cook until golden brown or for about 5 minutes, stirring often. Transfer to previously prepared baking dish.
- Return skillet to the stove and add remaining oil. Add onion, both bell peppers, 1/4 teaspoon salt and 1/2 teaspoon black pepper. Saute for about 5 minutes or until a bit browned, stirring occasionally. Transfer to the baking dish with sausage and spread everything in a single layer.
- In a large mixing bowl, add eggs, cottage cheese, milk, 1/2 cup cheddar cheese, and 1/4 teaspoon salt. Whisk well and pour over sausage and veggies. Stir mixture a bit with a spoon to make peppers float to the top and create color. Sprinkle with remaining 1/4 cup cheddar cheese.
- Bake uncovered for 40 minutes. Remove from the oven and let cool for 20 minutes.
- Cut into 10 slices and enjoy warm or cold.
- Store: Refrigerate leftovers in an airtight container for up to 5 days.
- Freeze: Leftovers for up to 3 months. Thaw on a counter for 4-5 hours or in the fridge overnight. Reheat in a microwave, toaster oven or bake in regular oven at 350 degrees for 15 minutes.
- Make ahead: Refrigerate casserole assembled and covered with plastic wrap for up to 2 days. Bring to room temperature on a counter for 30 minutes and bake as per recipe directly from the fridge. It may require extra 10-15 minutes cook time.
- You can use all egg whites. 12 eggs = 3 cups.