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!

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! 

Related: Air Fryer Poached Eggs for Eggs Benedict – Love a nice breakfast of poached eggs for Eggs Benedict but don’t have the time? Well poached eggs and peameal bacon can be easily done in the Air Fryer while the Hollandaise sauce is being made, and the english muffin is being toasted. You can easily and quickly make this fancy and delicious breakfast dish any day of the week!

Why you’ll love this Egg Bake Breakfast Casserole Recipe

This egg bake breakfast casserole is low carb, healthy and SO EASY.

What ingredients do I need?

To make this make ahead egg casserole, you’ll need the following ingredients:

• Sausages
• Olive oil
• Garli
• Fresh spinach
• Green bell pepperd
• Red bell pepper
• Yellow onion
• Montreal steak spice
• Salt & pepper
• Large eggs
• Milk, any
• Shredded cheese, any flavour

How do you make a breakfast casserole?

The key word to making this dish is LAYERS!!

1. Create the first layer by adding cooked sausage pieces to the bottom a baking dish.
2. Next, layer in the sauteed vegetables and spinach.
3. Then, pour the egg mixture over top. The secret ingredient to make this extra tasty is Montreal Steak Spice – my favourite!
4. Finally, sprinkle the strong cheddar cheese on top.

Make this make ahead keto breakfast casserole then check out my Easy Air Fryer Home Fries for Breakfast, Fluffy No Sugar Whole Wheat Pancakes and my Air Fryer Poached Eggs for Eggs Benedict then check out more of my breakfast recipes.

Frequently Asked Questions:

Why do you need to refrigerate this for at least 2 hours before baking?

Covering and refrigerating an egg casserole before baking is a common practice to allow the ingredients to meld together and the casserole to set properly. The refrigeration process slows down the chemical reactions that occur when the casserole is left at room temperature, which can cause the casserole to become dry or overcooked. It also allows you to prepare the dish ahead of time.

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.

What can I serve with keto breakfast casserole?

This breakfast egg casserole can be eaten by anyone, even those not following a keto diet. If you aren’t following a keto diet, then these Air Fryer Home Fries are a delicious side dish, but if you are following a keto diet, then here are a few keto-friendly side dish options:

• Low carb keto cream cheese pancakes
• Keto French Toast Sticks
• Keto Cauliflower Fritters

More Keto Recipes to Try

• Keto Peanut Butter Cookies – Only 5 ingredients needed for these super easy Keto Cookies – done in 20 minutes! 100% suitable for the ketogenic diet or low carb diet with only 2.4g net carbs per cookie.
• Keto Turkey Meatballs – These meatballs are far healthier than the pre-cooked frozen meatballs that can be bought at the store and it’s a bonus that these are also cheaper to make at home!
• Easy Avocado and Bacon Keto Egg Salad – Made with hard-boiled eggs, bacon, mustard, and avocado, this low-carb egg salad recipe is perfect for anyone following a ketogenic diet. It’s easy to make, packed with nutrients, and sure to satisfy your hunger cravings. 

5 from 40 votes

Sausage and Spinach Egg Bake Breakfast Casserole Recipe

Janice

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!

prep: 10 minutes mins

cook: 45 minutes mins

Total: 55 minutes mins

calories: 255kcal

servings: 12 people

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Equipment You’ll Need

• Grey Silicone Oven Hot Mitts 
• McCormick Grill Mates Montreal Steak Seasoning, 29 oz
• Pyrex 2 Piece Basics Value Pack 3 Quart Oblong Bake Dish, 2.2, clear

Ingredients 

1x2x3x

• ▢ 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)

COOK MODEPrevent your screen from going dark

Instructions

• Spray a 7×11 or 9×13 casserole dish with non-stick spray. Set aside.
• 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.
• 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.
• 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.
• 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.
• 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.

Nutrition

Serving: 1g | Calories: 255kcal | Carbohydrates: 4g | Protein: 16g | Fat: 19g | Saturated Fat: 7g | Polyunsaturated Fat: 10g | Cholesterol: 227mg | Sodium: 383mg | Fiber: 1g | Sugar: 1g

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