Low-carb Primal (keto) Broccoli & Sausage Breakfast Casserole

Serves 12, Prep: 15-20 min, Cook time: 30 min. 

One of our favorite breakfast options since the baby was born is making up a breakfast casserole (or 2) to have on hand. It’s super easy, gives us breakfast for the week, and, while it’s not as pretty as making individual crustless quiches or egg muffins, it’s delicious and we can choose our own serving size (because usually hubby it’s 1 1/2 to 2 times what I do!). 

We used to make this all the time with grated sweet potatoes, but since I’ve been going way low-carb lately (heading towards keto, but not quite there yet), I decided to combine my favorite type of quiche (broccoli cheese) with our normal breakfast casseroles. Turns out it’s delicious!

You can change up the veggies you use for this, but if you’re going keto, obviously you want to make the veggies low-carb. Cauliflower has about 1 g more net carbs per 1 cup serving then the broccoli, so that’s another good choice. You could do greens as well – for my next batch I think I’ll make spinach and feta with sausage instead of broccoli and cheddar – but you have to watch the amount of water in the greens. That’s where frozen greens (like chopped organic spinach) are quite handy, because you can simply defrost them, ring the water out, and use it as is. 

We’ve also made this with ham – thick pieces from cooking a spiral cut ham, not been cut deli ham – and that comes out pretty good. The only thing we don’t really like (as far as breakfast meats that you think would be good) is bacon. I like my bacon crispy, and it just gets reverie and soft in a casserole. If you were desperate for bacon in your casserole, I would fill it with veggies, bake the casserole, dice the bacon, cook it to crispy, and then add it in with the cheese for the last 5 minutes.

One of these casseroles usually lasts my husband and I almost a week – sometimes he has 2 servings, or we’ll have it for lunch… in which case it goes really quickly. I don’t think we’ve ever just made one of these at a time – when you’ve got everything out it really makes only a minimal difference as far as cleanup and prep time.



Ingredients:

  • 1 pound breakfast sausage, no sugar/ sweeteners added
  • One bag of frozen broccoli (454 g), defrosted
  • 24 eggs
  • Ground garlic, salt, & pepper (to taste – if you don’t know how salty your breakfast sausage is, I’d recommend leaving out the salt and just letting people add that when you serve it.)
  • 8 oz sharp cheddar cheese, grated (we like to get a block and grate it ourselves so we know there are no anti-caking agent added to it, but in a pinch we use the pre-grated stuff in a bag)

Directions: 

  1. Preheat oven to 400°F on convection bake. 
  2. Cook the breakfast sausage on the stovetop, breaking into small crumbles.
  3. Cook broccoli (just to warm it – if you throw it in cold it’ll mess up the cooking process) in the leftover  grease and water that is left in the pan from cooking the sausage. 
  4. Put sausage and broccoli into 2″ deep 13×9″ casserole tray. 
  5. Optional: if you’re going to walk away and come back when it’s done, put in the cheddar cheese now. If not, it will taste much cheesier if you wait to add it to the top 5 minutes before it’s done cooking.
  6. Shake, blend, or whisk eggs with the heavy cream, garlic, salt, & pepper. Pour over the sausage and broccoli.
  7. Convection bake at 400°F for 25 minutes.
  8. Pull casserole out of the oven and wiggle it… just a little bit. ? (You get super-cool points if you know that song, btw.) it should be a tiny bit jiggly, but no more than that. Jiggly-ness (to use the technical term) is a great judge of how cooked your eggs are. If it has any jiggle left, they’re probably not cooked all the way, but if it stays firm there’s a good bet it’s done. At this point – you want it to be almost done, but not completely. If it is still quite jiggly, then cook a little bit longer and doublecheck your oven temperature. You want to do step 9 when there is 5 minutes left until it is completely done cooking.
  9. Add shredded cheddar cheese to the top. All of it. (Yum!)
  10. Convection bake for 5 more minutes, then remove from over and check to make sure the eggs are completely cooked and the cheese is melted and bubbly. 
  11. Slice into 12 equal squares, serve, and enjoy!

Nutrition info (according to myfitnesspal.com) per serving: 

Calories: 338; Fat: 24.8g; Carbs: 2.5g; Fiber: 0.8g; (Net carbs: 1.7g); Protein: 25.1g.

About the author

America's Mojo Maven, Ariana Ayu, is an entrepreneur, author, interpersonal expert, Registered Nurse, and business and brand strategist, Ariana is the CEO and creatrix of several companies including Ayutopia International, LLC, which develops profitable and collaborative corporate cultures, personal celebrity brands, and custom branded websites. Ariana is the author of the column: Business Mojo on Inc.com.

There are no comments so far

Leave a Comment

Don't worry. We never use your email for spam.

Don't worry. We never use your email for spam.

Close