Keto Sausage Breakfast Casserole
Published January 1, 2021 • Updated March 14, 2026
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My go-to keto breakfast casserole with sausage, eggs, cheddar, and a coconut flour trick that gives it a bread-like texture for clean slicing. 2.3g net carbs, 24g protein, and I make a batch every Sunday for the week.
This sausage breakfast casserole is my go-to when I need to feed a crowd or want to prep breakfast for the entire week in one pan. Instead of cooking eggs and sausage separately every morning, I throw everything together with cream, cheese, and a few other ingredients for a filling one-pan breakfast that takes about 30 minutes start to finish.
The secret ingredient is a small amount of coconut flour. Most keto egg casseroles end up with a purely eggy texture that falls apart the second you try to slice it. The coconut flour absorbs moisture and gives this casserole a bread-like structure, so each piece holds together for easy portioning. I tested this side by side with oat fiber and got the same structural hold with zero coconut taste, so if you are not a fan of coconut flavor, swap in 2 tablespoons of oat fiber instead.
I make a batch of this every Sunday night. In the morning, I pull out a square, warm it up for 90 seconds in the microwave, and breakfast is done. At 389 calories and 24g protein per slice, it actually keeps me full until lunch, which is more than I can say for most grab-and-go breakfasts. If you want something even more protein-heavy in the same make-ahead format, try my high protein breakfast casserole.
One thing I love about this recipe is how forgiving it is. A reader named Maria swapped the sausage for chorizo and added a small can of diced green chiles (extra moisture from both the meat and the peppers), and the coconut flour still held everything together for clean slices. Her husband took one bite and asked where she ordered it. That moisture tolerance is what separates this from most egg bakes, which fall apart the minute you add anything wet.
The green onions add a nice brightness against the rich sausage and cheddar, and the whole thing comes together in one bowl plus a baking dish. If you want to round out the morning, pair it with a keto ham frittata for a brunch spread, or keep it simple with fresh berries on the side.
How to make keto breakfast casserole
Making a low carb breakfast casserole is straightforward, and one batch gives me breakfast for the entire work week with about five minutes of morning effort.
- Cook the sausage. Brown breakfast sausage in a skillet over medium-high heat, breaking it into crumbles. Drain any excess grease thoroughly. This step matters more than you think. I had a reader who skipped draining, baked it for 34 minutes, and the center still would not set. The grease pools at the bottom and prevents the egg mixture from firming up, no matter how long you bake it.
- Whisk the egg mixture. In a large bowl, whisk eggs, heavy cream, coconut flour, salt, pepper, baking powder, green onions and most of the shredded cheddar.
- Combine and pour. Stir the cooked sausage into the egg mixture, then pour everything into a greased 9×13 baking dish. Scatter the remaining cheese on top.
- Bake at 350 degrees Fahrenheit for 20 to 28 minutes, or until the center springs back when you gently press it.
Key ingredients and substitutions
This recipe uses simple pantry staples, and I have tested most of these swaps myself.
- Sausage. Any ground sausage works: breakfast sausage, Italian, or sliced kielbasa. Turkey sausage is a solid lighter option (a reader tested it and said the coconut flour held the texture together better than she expected). Crumbled bacon or chopped ham work too. If you like that sausage-cheese combination, my keto sausage balls use a similar base.
- Eggs. Six whole eggs create the base. I have added up to 10 for a fluffier result (just add a few extra minutes of bake time). Egg whites work if you want to cut fat and calories.
- Heavy cream. Gives the richest flavor. Unsweetened almond milk or coconut milk can substitute if you want a lighter or dairy-free version. One of my readers swapped in blended cottage cheese and the protein jumped to 31g per serving at nearly identical calories.
- Coconut flour. This is what gives the casserole its bread-like hold. Without it, you get a looser, purely egg-based texture. If you prefer to skip coconut flavor, use 2 tablespoons of oat fiber instead. I tested both and they perform the same structurally.
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Ingredients
1 tablespoon olive oil -
1 pound ground sausage
-
6 eggs
-
½ cup heavy whipping cream
-
¾ teaspoon salt
-
½ teaspoon pepper
-
⅓ cup coconut flour or 2 tablespoons oat fiber
-
1 teaspoon baking powder
-
3 green onions, sliced
-
8 oz shredded cheddar cheese
Step by Step Instructions
Step by Step Instructions
Preheat oven
Preheat oven to 350 degrees F and grease a medium casserole dish with butter or cooking spray.
Cook sausage
Over medium-high heat, cook olive oil and sausage in a large skillet until the sausage is cooked through. Remove from the heat and set aside to cool slightly.
- 1 tablespoon olive oil
- 1 pound ground sausage
Whisk & mix
Whisk together eggs, heavy cream, salt and pepper into a large bowl. Add in coconut flour, baking powder, green onions and shredded cheddar cheese (reserving about ½ cup for the topping). Mix until combined.
- 6 eggs
- ½ cup heavy whipping cream
- ¾ teaspoon salt
- ½ teaspoon pepper
- ⅓ cup coconut flour or 2 tablespoons oat fiber
- 1 teaspoon baking powder
- 3 green onions, sliced
- 8 oz shredded cheddar cheese
Stir & spread
Stir the cooked & cooled sausage to the egg mixture. Spread into the casserole dish. Top with remaining ½ cup of shredded cheddar cheese.
Bake it
Bake at 350 for 20-28 minutes or until the casserole is golden brown on top and the center is set.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I add vegetables to this casserole?
I add veggies all the time for extra flavor and nutrition. Stick with low-moisture vegetables like broccoli, asparagus, or spinach (give spinach a quick wilt in the pan first). Higher-moisture vegetables like cauliflower, zucchini, and mushrooms need to be sauteed first to cook off the liquid, otherwise the casserole turns out watery. I have also tried diced bell peppers and they hold up fine as long as you saute them for a few minutes.
Can I use turkey sausage instead of pork?
Yes. I have had readers test this and report back that the casserole held together even better than they expected. Turkey sausage has less fat than pork, so you will not need to drain as much grease. The coconut flour does the structural work regardless of which protein you use. Just make sure your turkey sausage is well-seasoned, since pork sausage has more built-in flavor.
Why won't the center of my casserole set?
Almost every time I hear this, the answer is undrained sausage grease. One of my readers baked his for 34 minutes and the center still would not firm up. The fix was simple: drain the grease thoroughly after browning the sausage. That excess fat pools at the bottom and prevents the egg mixture from setting, no matter how long you bake it. If you drained well and it is still jiggly, give it another 3 to 5 minutes and check again.
How do I tell if my egg casserole is done cooking?
I gently press the top center with my finger. It should spring back firmly without jiggling. For precision, use a food thermometer and look for 160 degrees Fahrenheit in the center. Mine usually takes 22 to 25 minutes, but ovens vary.
Can I make this the night before?
Yes, and I actually prefer it this way for weekday mornings. Assemble the full recipe in your baking dish, cover tightly with plastic wrap, and refrigerate for up to 24 hours. I pull it out about 30 minutes before baking so it comes closer to room temperature, then bake as directed. The timing stays about the same, but you may need an extra 2 to 3 minutes since it starts cold.
Can I make this casserole dairy-free?
I have made it with unsweetened almond milk in place of the heavy cream, and it works. The casserole is a little less rich, but the coconut flour still gives it that bread-like hold. For the cheese, I have not found a dairy-free shred that melts the same way, so I skip it entirely and add extra green onions and a pinch of nutritional yeast for savory depth. It is a different dish at that point, but still good for a keto dairy-free option.
What size baking dish do I need for this casserole?
I use a 9x13 inch baking dish for an even layer that cooks through in 20 to 28 minutes. You can also use a 9x9 dish for a thicker casserole, but add 5 to 8 minutes to the bake time and check the center with a thermometer. My smaller 8x10 dish works too.
Can I substitute Greek yogurt or cottage cheese for heavy cream?
Yes. One of my readers ran the full macro comparison in Cronometer and the results surprised me. Swapping heavy cream for blended cottage cheese bumped protein from 24g to 31g per serving at nearly identical calories. Net carbs go up a bit (about 5g vs 2.3g), so it depends on your priorities. I have tried the cottage cheese version and the texture is slightly denser but still slices cleanly.
Letting it rest 10 minutes after coming out of the oven changed everything for me. Slices come out clean instead of crumbling at the edges. Took me three batches, won't skip it again. I also started throwing diced jalapeños in with the green onions and it just lifts the whole thing, gives it this slow heat that makes me actually look forward to getting up on Monday. The coconut flour texture surprised me too, almost bread-like, and I was genuinely not expecting that from a breakfast casserole. Only note: bake time ran short in my oven, needed closer to 28 minutes to get fully set, so watch for the golden color on top rather than going by time alone. Double batch next week, I already know.
I've made this six or seven times now, always on Sundays for the week ahead. Last batch I tried the oat fiber option instead of coconut flour and the texture shifted noticeably, more custardy through the center and less dense. Both reheat fine but the oat fiber version slices cleaner after a night in the fridge. Worth trying if you have it.
My son has been on a cereal kick for years and I've basically stopped trying to get him to eat a real breakfast before school. Made this on Sunday for my own meal prep and didn't think much of it. Monday morning I found him at the microwave at 6am heating up a slice, and when I asked him what he thought he said 'it's like a bread thing but with meat in it.' The coconut flour actually surprised me -- it holds together like actual baked bread instead of falling apart like most egg casseroles. I've made plenty of frittata-style dishes that taste fine but always feel like a side dish, and this one doesn't. Filling enough to actually be breakfast. Already doubling it next week so we don't run out by Wednesday.
'A bread thing with meat in it.' Nails it. The coconut flour is why I kept tweaking that recipe, most egg casseroles just don't have that structure.
Made this Sunday and it kept falling apart when I sliced it (the flavor was so good though), not sure if I just underbaked it or measured the coconut flour wrong?
Probably underbaking. Press the center before you pull it , if it jiggles at all, put it back in. Coconut flour can throw it off too if it was packed instead of spooned level, but I would check the bake first.
Brought this to a neighborhood brunch and it was gone before the regular quiche. Nobody at the table even knew it was keto. The way it slices so cleanly (I credit the coconut flour) made it look like something from a catering spread. I'd bump up the green onions next time, but the texture holds up well for a crowd.
Gone before the quiche. Yes. More green onions is smart, I throw in the whole bunch when it's for a crowd (more than the recipe calls for, but no one notices).
Started keto in January and thought Sunday casseroles were just gone from my life. The kind you make a big batch of, the house smells like sausage all morning, and you eat on it through the week. This brought that back. The coconut flour is what makes it work, gives it a texture most egg bakes never get close to, slices clean every time. Seven Sundays in a row now. 2.3g net carbs and 24g protein per serving, and I feel like I got something back I thought I'd given up for good. That hit harder than I expected.
Seven Sundays in a row is the whole goal. I usually make a double batch the last week of the month just so I'm not scrambling.
The coconut flour addition had me skeptical (I've made egg casseroles that turn into a soggy mess the second you try to slice them). This one cut cleanly into squares and held together. Better than the three other breakfast casseroles I've been rotating through.
Clean slices were the whole point of adding it. Every egg casserole I made before that step did exactly what you described.
The coconut flour trick does something I didn't expect. You actually get clean slices, not just egg scramble falling apart in the dish. Been making it every Sunday for three weeks. My one note: the sausage brings enough salt that I'd pull back to half a teaspoon instead of three-quarters. Not a dealbreaker, just something I dialed in after the second batch. 24 grams of protein per serving is what has me locked in.
The salt note makes sense. Fattier sausages run saltier, so half a teaspoon works. Three Sundays locked in is the goal.
Used turkey sausage instead of regular because it was all I had, figured it would come out kind of flat, but the coconut flour really holds everything together and the flavor came through way more than I expected. Trying it with jalapeños next time.
Turkey sausage has less fat to drain, so the coconut flour can actually set it up clean. Jalapeños are a natural here. Those green onions plus the heat is going to be so good.
Was bracing for scrambled egg mush when I cut into it but it came out in actual clean squares and I just stood there for a second (coconut flour skeptic, officially converted).
Ha, that pause. The coconut flour has one job here, binds it so it cuts clean instead of falling apart. 1/3 cup in the whole casserole.
I swapped the ground sausage for chorizo and added a small can of diced green chiles. Was a little unsure how the extra moisture would affect the texture, but the coconut flour held everything together just fine for slicing. My husband took one bite and asked where I'd ordered it from, which was the biggest compliment. Already planning to try it with pepper jack next Sunday.
Ha, 'where'd you order that' is the whole goal. Chorizo with green chiles is a straight upgrade honestly. Pepper jack next Sunday sounds right.
For a better comparison, I adjusted my nutrition info to match your serving size
Servings: 8
Amount Per Serving (calculated by Cronometer)
Version : Original // Greek
Calories : 389 // 387
Fat : 30.1g // 25.7g :
Protein : 24.2g // 31.4g :
Total Carbs : 4g // 5.8g
Net Carbs : 2.3g // 5.3g
Greek yogurt for the cream bumps the protein that much? I might actually try that. The carbs go up a bit but 31g protein is solid.
I LOVE this recipe!
It's so versatile and satiating.
To get more protein and trim some calories I used these variations : I swapped sausage for hamburger, and use blended cottage cheese instead of heavy whipping cream, swapped coconut flour for whey protein powder and egg white powder, swapped cheddar for feta, and added 6 more eggs. This is the perfect start to my day. 1 minute in the microwave and I've got the perfect Keto breakfast or lunch.
This is my latest variation:
Greek with sun dried tomatoes and feta. It's addicting! And 42g protein too!
6 large servings
Calories : 516
Protein : 41.8 (*35%* Keto Macros)
Total Carbs : 7.8g
Fiber : 0.7g
Net carbs : 7.0g (*5%* Keto Macros)
Fat : 34.3g (*60%* Keto Macros)
Choline : 364mg
Potassium : 547mg
Selenium : 51mcg
Calcium : 323mg
Ingredients:
1 lb browned hamburger
60g (4 Tbps) Girard's Greek Salad Dressing
55g sun dried tomatoes
12 eggs
83g Cottage Cheese (blended)
96g feta (crumbled)
20g Whey Protein Powder (unflavored)
10g Egg White Protein Powder
2 tsp Baking Powder
Sprinkle these on top AFTER it's been baked
30g (2 Tbps) Greek Salad Dressing
42g feta (crumbled)
Directions:
Toss together hamburger
and 60g (4 Tbps) Girard's Greek Salad Dressing
Chop sun dried tomatoes and add it to the hamburger. Grease the bottom of the 9x13 with the oil from the sun dried tomatoes
Beat eggs
Then add all other ingredients to the eggs and mix to combine
Pour mixture into 9x13
Bake @ 350° for 25-30 minutes
When it comes out, let cool 2 min then
Brush on top ...
30g (2 Tbps) Greek Salad Dressing
Sprinkle on top
42g feta (crumbled)
Greek yogurt for the cream bumps the protein that much? I might actually try that. The carbs go up a bit but 42g protein is solid.
Could you substitute ground beef for sausage? If so, would anything need to be done differently? Thank you!
Yes! Ground beef works great here. Since sausage is already seasoned, you'll want to add spices to the beef - garlic powder, onion powder, and sage give you that breakfast sausage flavor. Crushed red pepper adds nice heat if you like a kick.
Recipe looks great! What size baking dish do you use?
I use a smaller 8x10 or 11 dish, but you can use a 9x13. Any size will work.