Tulo

Low Carb Breakfast Casserole

Cooking the sausage and vegetables first drives off excess moisture so the casserole sets firm instead of turning watery, and a mix of whole eggs and heavy cream gives a custardy texture without any flour or potato filler to add carbs.

Prep
15 min
Cook
40 min
Total
55 min
Servings
8

Ingredients

Servings8
  • 10 large large eggs
  • 1 lb breakfast sausage, casings removed
  • 1/2 cup heavy cream
  • 1 1/2 cups sharp cheddar cheese, shredded
  • 3 cups fresh spinach, chopped
  • 1 medium red bell pepper, diced
  • 1/2 medium yellow onion, diced
  • 1/2 tsp garlic powder
  • 3/4 tsp salt
  • 1/2 tsp black pepper

Nutrition per serving

Calories
384
Protein
22g
Carbs
5g
Fat
31g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Preheat the oven to 375°F (190°C). Grease a 9x13-inch baking dish.
  2. 2In a large skillet over medium heat, cook the sausage, breaking it into small crumbles, for 7-8 minutes until browned and no longer pink. Transfer to a plate with a slotted spoon, leaving the fat in the skillet.
  3. 3Add the onion and bell pepper to the same skillet and cook for 4-5 minutes until softened. Add the spinach and cook for 1-2 minutes more, just until wilted. Remove from heat.
  4. 4In a large bowl, whisk the eggs, heavy cream, garlic powder, salt, and pepper until fully combined and slightly frothy.
  5. 5Spread the cooked sausage and vegetables evenly across the bottom of the prepared dish. Sprinkle half of the cheese over the top.
  6. 6Pour the egg mixture evenly over the sausage and vegetables, then scatter the remaining cheese on top.
  7. 7Bake for 30-35 minutes, until the center is set and no longer jiggles when the dish is gently shaken, and the top is golden in spots.
  8. 8Let the casserole rest for 8-10 minutes before slicing; it will finish setting as it cools slightly.

Tips & variations

  • Swap the sausage for cooked, crumbled bacon or diced ham for a different flavor without changing the carb count.
  • Any low carb vegetable works here: try mushrooms, zucchini, or broccoli in place of the bell pepper.
  • For extra richness, stir a few tablespoons of cream cheese into the warm egg mixture before pouring it over the fillings.
  • Make it dairy-free by swapping the heavy cream for full-fat coconut milk and skipping the cheese.

Storage & reheating

Cool completely, then store covered in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 60-90 seconds, or in a 350°F (175°C) oven for about 10 minutes. To freeze, wrap cooled slices individually and freeze for up to 2 months; thaw overnight in the fridge before reheating.

Tips from the Tulo kitchen

  • Squeeze thawed frozen spinach dry with a clean towel if using it in place of fresh, otherwise the extra water will make the casserole soggy.
  • Let the casserole rest before cutting; slicing it straight out of the oven can cause it to fall apart.

FAQ

How many carbs are in this breakfast casserole?

With sausage, eggs, cheese, and low carb vegetables and no flour or potatoes, each serving comes in at roughly 3-4 grams of net carbs, most of it from the onion and bell pepper.

Can I make this casserole ahead for the week?

Yes. Bake it fully, cool, slice, and refrigerate in an airtight container for up to 4 days; it reheats well for a grab-and-go weekday breakfast.

Can I add more vegetables without ruining the texture?

Yes, but cook any added vegetables first to drive off their moisture, the same way the onion, pepper, and spinach are cooked here, so the eggs still set firm.

Why did my casserole turn out watery?

This usually means the vegetables weren't cooked long enough before baking, or frozen spinach wasn't drained well; excess liquid from raw or thawed vegetables prevents the eggs from setting properly.