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Meal Prep Keto Egg Bake Breakfast Casserole

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Low Carb Keto Sausage and Spinach Egg Bake Breakfast Casserole is the perfect quick and easy make-ahead, meal prep dish with cheese, sauteed onions, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!


Close up of Sausage and SPinach Egg Bake Breakfast Casserole in a glass dish on a wood counter, text overlay: Sausage and Spinach Egg Bake Casserole.

This low-carb sausage and spinach egg bake breakfast casserole will rescue your mundane breakfast! For several months now, I have been eating the same breakfast every day. Peanut butter toast on whole wheat bread, topped with honey is my favorite quick and easy breakfast. I love it, but I need to switch it up! I also wanted to cut back on carbs this week! 

Why you’ll love this Egg Bake Breakfast Casserole Recipe

This egg bake breakfast casserole is low carb, healthy and SO EASY. The key word to making this dish is LAYERS. Create the first layer by adding cooked sausage pieces to the bottom a baking dish.

Next, layer in the sauteed vegetables and spinach.

Then, pour the egg mixture over top. The secret ingredient to make this extra tasty is – my favourite!

Finally, sprinkle the strong cheddar cheese on top.

Meal Prep Keto Sausage, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal prep dish with cheese, sauteed onions, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch! #KetoBreakfast #KetoFriendly #BreakfastCasserole #MealPrep #MealPrepBreakfast #MealPrepCasserole #HealthyBreakfast

Frequently Asked Questions:

How long can you store a keto egg bake casserole in the refrigerator?

A baked keto egg casserole can be stored in the refrigerator for 3-4 days. You can prep this casserole and store it for up to 2 days in your refrigerator before baking. Be sure to cover the casserole as it has raw eggs.

Can you freeze a keto egg bake casserole?

A baked keto egg casserole may be frozen for up to 2 months. To use the casserole, thaw in refrigerator overnight then bake at 350ºF for about 20 minutes or until heated through.

To make ahead/freeze this casserole: you can freeze unbaked casserole up to 2 months. Cover very tightly with plastic wrap and foil.

More Keto Recipes


Meal Prep Keto Sausage, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal prep dish with cheese, sauteed onions, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch! #KetoBreakfast #KetoFriendly #BreakfastCasserole #MealPrep #MealPrepBreakfast #MealPrepCasserole #HealthyBreakfast

Sausage and Spinach Egg Bake Breakfast Casserole

Yield: 12 people
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes

Meal Prep Keto Sausage, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal prep dish with cheese, sauteed onions, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!

Ingredients

  • 12 ounces sausage, casing removed*
  • olive oil
  • 2 cloves of garlic, minced
  • 3 cups fresh spinach
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • ½ medium yellow onion, diced
  • montreal steak spice, (to taste)
  • salt & pepper, (to taste)
  • 12 large eggs
  • ½ cup milk, any
  • ½ cup shredded cheese, any flavour

Instructions

  1. Spray a 7x11 or 9x13 casserole dish with non-stick spray. Set aside.
  2. In a large skillet over medium heat, brown the sausage. If you are using fully cooked sausage, you may skip this step. I like to brown my sausage just a little bit, even if it is already fully cooked. Spoon the browned sausage evenly into prepared casserole dish. Set aside.
  3. Add a little olive oil to the same large skillet (I use about 2 teaspoons since there is some grease left from the sausage). Sauté the garlic, spinach, peppers, and onion until vegetables are tender and spinach is wilted, about 6-7 minutes. Season with salt and pepper during the last minute or so. Add the cooked vegetable mixture to the sausage in the prepared casserole dish and roughly stir together to distribute mixture evenly. Set aside.
  4. In a medium size bowl, whisk together the eggs, milk, ¼ cup of the shredded cheese, montreal steak spice, salt and pepper. Pour egg mixture evenly over sausage and vegetable mixture. Sprinkle with remaining ¼ cup of shredded cheese and a little more salt and pepper. Cover casserole dish with plastic wrap or foil and refrigerate at least 2 hours or up to 1 day.
  5. When you are ready to bake the casserole: preheat the oven to 375ºF and bake for approximately 45 minutes or until edges start to brown. Allow to cool at least 15 minutes before serving. Store leftovers in the refrigerator up to 5 days. Reheat individual servings in the microwave as needed. Baked casserole may be frozen, up to 2 months. Thaw in refrigerator overnight and bake at 350ºF for about 20 minutes or until heated through.
  6. To make ahead/freeze this casserole: you can freeze unbaked casserole up to 2 months. Cover very tightly with plastic wrap and foil. Thaw overnight in the refrigerator and continue with step 5.

Notes

*I like to use fully cooked chicken sausage. You are welcome to use whatever kind of sausage you like. Consider using ground beef, ground turkey, chicken, or any leftover meat you need to use up. Vegetarians: feel free to leave out the meat completely. Consider adding an extra vegetable in its place.

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Nutrition Information:
Yield: 12Serving Size: 1
Amount Per Serving:Calories: 255Total Fat: 19gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 227mgSodium: 383mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 16g

Did you make this recipe?

Please leave a comment below or snap a pic and hashtag it #mysimplestrecipes — I'd love to see all of your tasty creations on Pinterest, Instagram, Facebook, and Twitter!


This Roasted Cranberry and Goat Cheese Bruschetta is holiday ready goodness in under 30 minutes. Now if only I could be dressed and ready for every holiday party and look that pretty in under 30 minutes.
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Ellie

Monday 16th of March 2020

This is easy, healthy and delicious. I make it for me and my coworkers. Making such a big pan, there is enough for us to have breakfast every morning. Casserole is the perfect way to meal prep for satisfying breakfasts all week.

Carol

Sunday 3rd of March 2019

Thanks for the recipe. What are the nutrients for my macro calculations? Thanks

Janice - Salads for Lunch

Sunday 3rd of March 2019

Good question! The actuals will depend on the ingredients you use, ie: whether you use a pork sausage, 2% milk etc. I used the Recipe Nutrition Calculator from Very Well Fit and updated the recipe post to show the macros.

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