Creamy and hearty with just the right touch of spice to put some pep in your step. Whether you’re keto or not, Spicy Keto Breakfast Casserole is a great way to change up your morning protein routine. Loaded with eggs, cheese, chorizo sausage, and a bounty of colorful vegetables, this flavorful baked dish is great for a group or a make-ahead breakfast on the go!
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Given the overwhelming majority of breakfast options on the market, I think it’s pretty clear that humans really crave convenience – and sugar – but mostly, convenience. From granola bars to baked goods to those absurdly cost-ineffective single cups of cereal, we’re clearly dining and dashing as opposed to gathering in the breakfast nook.
(Brunch doesn’t count. Unless you’re having friends over and serving them bad bubbly with watered down OJ and overcharging them for mediocre Eggs Benedict. In which case, I can’t help you with your alcohol problem, but keep reading for a new recipe.)
For anyone living the keto life, this can prove to be problematic. Options are limited. You’ve got expensive protein shakes/bars, or you’ve gotta cook. And some do. Every. Single. Day. Even most yogurt has too much sugar to enjoy guilt-free. Yogurt! Heck, check the nutrition info on the egg bites at Starbucks or the lil bag of bacon at Dunkin Donuts and you’ll be surprised how un-keto-friendly those options are.
Don’t get me wrong. Things are getting easier for those who prep and cook keto at home. The Instant Pot is a godsend with the right accessories. But if you’re as lazy as I can be sometimes, even making individual egg muffins can be a pain. (Yes. I know. I said I was lazy.)
Enter the casserole. Call it a big ass frittata if you want. I don’t care. But aside from being great for portioning and freezing for future breakfasts yet to come, this sausage breakfast casserole also does perfectly what a casserole is supposed to do – feed multiple hungry mouths fresh out of the oven. Now put down that Pop Tart and get cooking!
What Makes This Breakfast Casserole Keto? Is It Healthy?
This easy breakfast casserole is big on protein and super low on carbs. Any carbohydrates you get should come only from the vegetables and will be slightly balanced by fiber.
As long as you’re counting macronutrients and not calories, you can definitely count this as a nutritious (and energy-boosting) breakfast. Plus, it’s a great way to get veggies in first thing!
Can I Make This Paleo or Whole30?
Yes! Use cashew milk or coconut cream in place of the heavy cream; use ghee or avocado oil in place of the butter; and skip the cheese. It will be slightly less creamy, but still very flavorful.
Tips for Making This Recipe Perfectly
- Use raw, not fully-cooked chorizo, for crumbled sausage.
- It’s also possible to use fully cooked chorizo sausage. To do so, thinly sliced the sausages, then saute in olive oil 1-2 minutes per side, until just slightly browned. This will help season the rest of the casserole ingredients.
- Can’t find chorizo? Substitute spicy Italian sausage.
- Whisk the eggs until very smooth for a rich and airy baked egg custard.
Make Keto Breakfast Casserole Your Way
- Use poblano peppers instead of bell peppers – they’re not super spicy, but will add a bit more heat.
- Use your favorite cheese – a mexican cheese blend, mild cheddar, and gouda are each great substitutions. Just be sure to use a melty variety.
- Don’t like kale? Use spinach! Skip the water and saute the spinach briefly – just a minute or two – until wilted.
Storing and Reheating
Breakfast casseroles aren’t just great for a crowd – they’re perfect for meal prep!
- Store: refrigerate in a sealed container in the fridge for up to 4 days.
- Reheat: warm individual slices in the microwave for 60-90 seconds, or until just starting to sizzle.
- Freeze: freeze individual slices wrapped in parchment, then placed into a resealable freezer bag, for up to 3 months. Thaw overnight in the fridge, then warm.
- Make-ahead: fully prepare the casserole. Instead of baking, wrap tightly with foil and store in the fridge overnight, or up to 24 hours. Bake covered for the first 20 minutes, then remove the foil and bake an additional 25-30 minutes, or until cooked through.
More Keto Breakfast Recipes
- Instant Pot Egg Bites
- Meal Prep Breakfast Bowls
- Apple Sage Breakfast Sausage
- Crab and Avocado Omelet
- Brussels Sprouts Hash
Did you make this Spicy Keto Breakfast Casserole? I’d love to know how it turned out! Leave a comment and a rating below.
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Recipe
Spicy Keto Breakfast Casserole
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- 9×13 Casserole Dish
Ingredients
- 1 lb chorizo sausage, casings removed
- 2 tbsp butter, divided
- 8 oz crimini mushrooms, thinly sliced
- 1 sweet onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 1 tsp cumin
- ½ – 1 tsp red pepper flakes
- ½ tsp oregano
- ½ bunch kale (about 3 cups), stems removed, chopped
- 1.5 c shredded sharp cheddar cheese
- 12 large eggs
- ½ c heavy cream
- 1 tsp kosher salt
- ½ tsp ground pepper
Instructions
- Heat the oven to 400°F. Lightly mist a 9×13” casserole dish with olive oil spray.
- Heat a 12” skillet over medium high heat. Add the sausage. Cook, breaking apart with a wood spoon, until browned and no longer pink, 7-8 minutes. Remove using a slotted spoon and transfer to the casserole dish.
- Add 1 tablespoon butter to the residual sausage grease in the skillet and heat until it melts then foams. Add the mushrooms, toss to coat in the fat, and saute, stirring occasionally, until they release their water content and are golden brown and crisp, 10 minutes. Push the mushrooms to the edge of the pan.
- Add the remaining tablespoon butter to the skillet and heat until it melts then foams. Add the onion and bell pepper and cook, stirring occasionally, until soft, 5-6 minutes. Add the garlic, cumin, red pepper flakes, and oregano and toss with the mushrooms, onions, and peppers. Cook, stirring frequently, until the garlic and spices are fragrant, 1-2 minutes. Scrape the vegetable mixture into the casserole dish.
- Add the chopped kale to the skillet along with ¼ cup water. Sautee, stirring frequently, until the kale wilts, 7-8 minutes. Scrape into the casserole dish.
- Sprinkle the grated cheese over the casserole ingredients. Then, use a wood spoon to mix all ingredients until evenly distributed.
- Whisk the eggs with the heavy cream, salt and pepper until smooth and well combined. Pour the egg mixture over the sausage and vegetables, then give the casserole dish a little shake to ensure the custard seeps into the nooks and crannies.
- Transfer to the oven. Bake 40-45 minutes or until the eggs are set and the center just barely jiggles. Cool in the casserole dish for 10 minutes, then slice and serve warm.
Notes
- Fridge: refrigerate in a sealed container for up to 4 days.
- Reheat: warm individual slices in the microwave for 60-90 seconds, or until just starting to sizzle.
- Freeze: wrap individual slices in parchment paper, then place into a resealable freezer bag; freeze for up to 3 months. Thaw overnight in the fridge, then reheat.
- Make-ahead: fully prepare the casserole. Instead of baking, wrap tightly with foil and store in the fridge overnight, or up to 24 hours. Bake covered for the first 20 minutes, then remove the foil and bake an additional 25-30 minutes, or until cooked through.
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