sausage and egg casserole on white plate with forkWith only a few ingredients, our sausage and egg casserole is the perfect leisurely brunch dish, or grab-and-go nibble for a busy morning. The baked eggs are firm enough to be sliced into finger food, which is a great hack for adults rushing to work, teenagers off to school, or for little ones who prefer eating with their hands to using a fork. Plus, with about 4g of carbs per serving, this recipe makes for a simple, keto breakfast or ideal low-carb mid-day bite.

More carnivorous folks can enjoy this gluten-free breakfast casserole with just sausage and eggs, but you can sneak in a veggie, too. Eggs are a great vehicle for sautéed greens. We use arugula in this recipe, but you can easily substitute or add kale or swiss chard. For extra flavor you can even toss in some mushrooms, onions, or bell peppers.

However you make it, this sausage and egg casserole is simple, healthy, and delicious. What more can you ask for from your breakfast?

How to make a sausage and egg casserole

The ingredients for our sausage and egg casserole are fairly simple. You’ll want to gather together eggs, milk (or milk alternative), Primal Kitchen Avocado Oil, ground chicken sausage, arugula, cauliflower rice, and shredded cheese (we used goat cheese).

Ingredients for sausage and egg casserole

Then, in a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper. 

sausage and egg casserole mixture

In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.

sausage and arugula on stove pan

Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about 2/3 of the cheese mixture. Then use avocado oil spray or butter to grease a 12×8 baking dish. Pour the egg mixture in and top with the remaining cheese.

sausage and egg casserole uncooked in pan

Bake at 375ºF for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Consider reducing the time 5-10 minutes if baking in a 13×9 pan. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion. 

Can you freeze this sausage and egg casserole?

Yes, you can freeze this breakfast casserole! The casserole can go directly into the oven from the freezer. For ease, you can even freeze this casserole after it’s been cut up into individual serving sizes.

sausage and egg casserole slices

 

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Description

With only a few ingredients, our sausage and egg casserole is the perfect leisurely brunch dish, or grab-and-go nibble for a busy morning. Plus, with about 4g of carbs per serving, this recipe makes for a simple, keto breakfast or ideal low-carb mid-day bite.


10 eggs

½ cup coconut milk, milk or cashew milk

2 Tbsp Primal Kitchen Avocado Oil (divided)

1 pound ground chicken sausage (or your favorite sausage)

2 cups arugula

1.5 cups cauliflower rice

8 oz. shredded cheddar cheese (we used goat cheddar)

Salt and pepper

Fresh parsley or green onion, to garnish


  1. Preheat your oven to 375ºF.
  2. In a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper. 
  3. In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.
  4. Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about 2/3 of the cheese mixture.
  5. Use avocado oil spray or butter to grease a 12×8 baking dish. Pour the egg mixture in and top with the remaining cheese.
  6. Bake at 375ºF for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Consider reducing the time 5-10 minutes if baking in a 13×9 pan. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion.

Notes

Use your favorite cheese and green in this recipe. If you don’t like arugula, baby kale, spinach would work well.

  • Prep Time: 10 minutes
  • Cook Time: 55 minutes
  • Category: Breakfast

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 426.3
  • Sugar: 2.1g
  • Sodium: 661.6mg
  • Fat: 28.5g
  • Saturated Fat: 13.8g
  • Trans Fat: 0g
  • Carbohydrates: 4.3g
  • Fiber: 0.8g
  • Protein: 36.8g
  • Cholesterol: 421.3mg
  • Net Carbs: 3.45g

Keywords: sausage egg casserole

About the Author

Priscilla Chamessian

A food blogger, recipe developer, and personal chef based in Missouri, Priscilla specializes in low-carb, Paleo, gluten-free, keto, vegetarian, and low FODMAP cooking. See what she’s cooking on Priscilla Cooks, and follow her food adventures on Instagram and Pinterest.

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