My go-to keto sausage breakfast casserole: savory sausage, fluffy eggs, and melty cheddar, with a coconut flour trick for a bread-like texture that slices clean. 2.3g net carbs, 24g protein, and I bake 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.
Easy ways to customize this casserole
Besides sausage, egg, and cheese, I use this recipe as a base for dozens of different flavor combinations. Here are the ones I have actually tested or had readers confirm.
Mix up the proteins
Instead of sausage, try bacon, ham, or pepperoni for a completely different flavor. A reader named Kristen skipped the sausage entirely, went Denver omelette style with ham, bell peppers, and bacon, and said it held together just as well for meal prep slicing.
In place of whole eggs, use egg whites for a lower fat, lower calorie option.
Add vegetables
Green onions are in the base recipe for brightness and color, but I add other vegetables all the time.
Low-moisture vegetables like broccoli, asparagus, or spinach work best. Give spinach a quick saute until just wilted before stirring it in. I have been meaning to build a dedicated spinach version since that combination keeps coming up in reader requests.
Higher-moisture vegetables like cauliflower, zucchini, tomatoes, and mushrooms need to be cooked first with the excess liquid drained. Otherwise the casserole turns out watery.
High-protein variation
One of my readers (Julie) ran the numbers on swapping heavy cream for blended cottage cheese or Greek yogurt. Protein jumped from 24g to 31g per serving at nearly identical calories. Net carbs go up a bit (about 5g vs 2.3g), but if you are chasing protein, that is a real trade worth making. I use this swap when I know I will be training that morning.
Use different cheeses
Besides cheddar, try pepper jack, Colby jack, or Monterey jack for a different flavor.
Crumbled cheeses like goat cheese, feta, or cream cheese also work well. Dot them across the top before baking for pockets of melted cheese throughout. Julie’s Greek version with feta and sun-dried tomatoes is low carb comfort food at its best.
Storage and meal prep
Meal prep and reheating
The best part about this recipe is that it works as true make-ahead breakfast. I bake it on Sunday, and I have grab-and-go keto breakfast squares for the entire work week.
To prep ahead without baking, assemble the casserole 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.
Once baked, cut the casserole into 8 squares. Each morning, I pull out a square and reheat in the microwave (90 seconds), oven (350 degrees for 8 to 10 minutes), or air fryer (350 degrees for 4 to 5 minutes). If you want more variety in your meal prep rotation, my Mexican breakfast casserole uses the same prep-ahead approach with a Southwestern twist.
Refrigerator storage
I store leftover casserole in an airtight container in the refrigerator for up to 4 to 5 days. The texture actually holds up better than most egg-based dishes because of the coconut flour.
Freezer storage
Wrap individual squares tightly in plastic wrap, then place them in a freezer bag. They keep well for up to 3 months. I thaw mine overnight in the refrigerator before reheating. The texture is best within the first month, but they are still perfectly good after that.
More make-ahead keto breakfast recipes
If you like this casserole approach to breakfast, here are a few more recipes I use that follow the same make-it-once, eat-all-week strategy.
Mini Frittatas (individual portions, great for on-the-go)
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. No need to drain the grease, though you can pour some off for a lower calorie casserole. Let the sausage cool slightly before you stir it into the eggs.
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 9x13 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.
Preheat oven to 350 degrees F and grease a medium casserole dish with butter or cooking spray.
2
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.
For this step
1 tablespoon olive oil
1 pound ground sausage
3
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.
For this step
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
4
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.
5
Bake it
Bake at 350 for 20-28 minutes or until the casserole is golden brown on top and the center is set.
Nutrition
Per serving: 1/8 of recipe
Calories
389
Fat
30.1g
Protein
24.2g
Total carbs
4g
Net carbs
2.3g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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 there is less grease in the pan (draining is optional either way). 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, and since it makes a thicker layer just like the 9x9, give it the same 5 to 8 extra minutes and check the center.
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.
Can I make a keto sausage casserole?
Yes, and this is the one I make every Sunday. Browned ground sausage, 6 eggs, heavy cream, and cheddar bake at 350 degrees for 20 to 28 minutes, with a little coconut flour so it slices clean. Each of the 8 servings has 2.3g net carbs, 24.2g protein, and 389 calories.
Can I make a keto egg sausage cheese casserole?
That is exactly what this recipe is. I whisk 6 eggs with heavy cream, stir in 1 pound of browned sausage and 8 oz of shredded cheddar, and bake at 350 degrees for 20 to 28 minutes. It comes out at 2.3g net carbs per serving and holds together in clean squares thanks to the coconut flour.
Was hoping this would be decent and it’s one of the better breakfast things I’ve made in a long while. Nothing tricky about it either, I just followed your directions and it worked the first time. Now it’s what I make when I want breakfast handled for a few days. Thanks for posting it.
Been trying to recreate my mom’s Christmas morning egg casserole for two years since going keto. Hers had white bread layered in and I was convinced that’s where all the texture came from. This one slices out in that same clean, holdable square. First batch, I didn’t miss the original at all.
Made this Sunday and liked what the coconut flour does to the texture, but my center was still a bit soft at 24 minutes while the edges were set. Pulled it and it firmed up resting. Is that the normal cue, or should the center look completely set before it comes out?
Confession: I thought the baking powder was a typo. Every other egg bake I’ve made skips it, and they all turn into a rubbery slab by day two. The baking powder is what lifts it, just enough to hold structure when you pull a cold slice on Wednesday. Coconut flour absorbs and sets, and that’s what keeps it from going dense. I’ve run this against everything in my breakfast rotation and nothing else holds four days out. 24 grams of protein per serving. That’s why this is actually a breakfast.
I tested it without baking powder in one of the early batches. The difference by Wednesday was obvious. Joanna, the four-day hold is the whole point of making it Sunday.
2.3 net carbs per slice had my husband reading the nutrition label at breakfast, which he never does. He’s been grabbing one for work every morning without me mentioning it. For low-carb food, that’s a first.
The coconut flour thing seemed like a stretch until I cut into it Sunday morning. Holds together better than any frittata I’ve made, and the leftovers don’t go rubbery by Tuesday.
That Tuesday test is the real one. Frittata texture collapses by day two, this one holds through the week. Now you know why I batch it every Sunday, Dana.
First keto thing I’ve ever made and it sliced out of the pan like an actual normal food? I was not prepared for that. Is it the coconut flour holding it together?
Yep, that’s the coconut flour. It soaks up the egg and cream and sets firm instead of soft and wobbly. Took me a few batches to figure out the right amount.
Swapped in hot Italian sausage for extra heat and used oat fiber instead of coconut flour. Learned the hard way after batch one: let it rest 10-12 minutes out of the oven or the slices fall apart. Once it firms up, cuts clean and holds all week. Sunday meal prep sorted.
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.
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.
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.
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.
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.
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.
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.
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.
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!
