I've got the best keto egg bake that is absolutely perfect all week long for meal prepping. It is made with breakfast sausage, fabulous vegetables, and fresh herbs. The recipe is gluten free, low carb, and keto. It can easily be made paleo and Whole30, too.
The best keto egg bake
There is something so magical about whipping up a bunch of delicious ingredients into one big casserole to grab from for the week.
Seriously, this dish has it all: protein, healthy fats and veggies.
Feel free to use your favorite veggies, but be sure they are nice and tender before you add them into the casserole pan. I loved the combination of broccoli and red bell peppers.
You can heat it up in the toaster oven or grab a slice cold- it'll be delicious either way.
I like to eat mine plain, but Tim prefers dipping it into some hot sauce. Sophie likes to eat it with pickled red onions! 🙂
What's really wonderful is that you can completely omit the cheese and the egg bake will also be paleo and Whole30 compliant.
What ingredients will you need?
You don't need much to really make this keto egg bake shine. Feel free to use your favorite breakfast sausage, whether it's pork or chicken.
If you have no problem with dairy and are not keeping this recipe paleo or Whole30, grab your favorite cheddar cheese and shred it.
You can even add bacon to the mix. Feel free to chop up a few pieces and cook it with the breakfast sausage.
Otherwise, here is all you'll need to grab:
How to make keto egg bake
Preheat the oven to 375 degrees Fahrenheit and adjust the oven rack to the top-middle position. Heat up a large sauté pan over medium heat for 2 minutes. Add oil and let that heat through for another minute.
Add the breakfast sausage and cook for about 10 minutes, breaking it apart with a wooden spoon and stirring occasionally. During the last 2 minutes of cooking, add in minced garlic and continue stirring occasionally, ensuring it does not burn.
While the sausage is cooking, place a large saucepan on the stove with 6 cups of water and bring to a boil. Blanch broccoli florets for 6 minutes and add diced bell pepper during the last 2 minutes of cooking time.
When it's done, transfer to a bowl of ice water to stop the cooking. Drain and pat well to dry.
In a large bowl, whisk together eggs, milk, half of shredded cheese, half of parsley, salt, and pepper.
Grease the bottom of a 8x8" or 9x13" casserole dish or baking pan. Arrange the sausage mixture evenly across the bottom. Evenly scatter the broccoli and bell peppers on top.
Pour the egg and milk mixture into the pan. Sprinkle the remaining shredded cheese on top.
Bake for 25-35 minutes (depending on the size of your pan) until the egg has set and the cheese has melted well on top.
Remove from the oven and top off with the remaining fresh parsley.
Expert Tips & Tricks
Prep ahead!
Cook the breakfast sausage and store it in an airtight container in the refrigerator. Whisk together the egg & milk mixture with parsley and salt/pepper and store that separately in the refrigerator.
Blanch the veggies and store those in another container.
When you are ready to prepare and bake the egg casserole, simply begin layering everything into your casserole dish.
Will this keto egg bake freeze well?
I'd recommend keeping this in the refrigerator for up to 5 days.
If you'd like to freeze it, portion it out and freeze it by wrapping it tightly in plastic wrap, followed by aluminum foil.
It will keep in the freezer for up to 1 month. Simply thaw it out in the refrigerator overnight and reheat in a toaster oven. If you throw it into a microwave, it might get a bit watery.
More low carb breakfast recipes you'll love:
Low Carb Coconut Flour Pancakes
Baked Sausage and Zucchini Casserole
The Best Keto Egg Bake
Ingredients
- 1 tablespoon avocado oil
- 1 pound breakfast sausage see notes
- 8 garlic cloves minced
- 3 cups fresh broccoli florets
- 1 red bell pepper diced
- 12 large eggs
- 1/2 cup canned coconut milk
- 1 cup shredded cheddar cheese divided, see notes
- 1/4 cup fresh parsley finely chopped and divided
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
Instructions
- Preheat the oven to 375 degrees Fahrenheit and adjust the oven rack to the top-middle position. Heat up a large sauté pan over medium heat for 2 minutes. Add oil and let that heat through for another minute. Add the breakfast sausage and cook for about 10 minutes, breaking it apart with a wooden spoon and stirring occasionally. During the last 2 minutes of cooking, add in minced garlic and continue stirring occasionally, ensuring it does not burn.
- While the sausage is cooking, place a large saucepan on the stove with 6 cups of water and bring to a boil. Blanch broccoli florets for 6 minutes and add diced bell pepper during the last 2 minutes of cooking time. When it's done, transfer to a bowl of ice water to stop the cooking. Drain and pat well to dry.
- In a large bowl, whisk together eggs, milk, half of shredded cheese, half of parsley, salt, and pepper.
- Grease the bottom of a 8x8" or 9x13" casserole dish or baking pan. Arrange the sausage mixture evenly across the bottom. Evenly scatter the broccoli and bell peppers on top. Pour the egg and milk mixture into the pan. Sprinkle the remaining shredded cheese on top.
- Bake for 25-35 minutes (depending on the size of your pan) until the egg has set and the cheese has melted well on top.
- Remove from the oven and top off with the remaining fresh parsley.
Notes
- Both chicken or pork breakfast sausage will taste great in this dish.
- Feel free to use white or regular cheddar cheese. I like to buy a block and shred it myself but pre-shredded will work fine, too!
Nutrition
Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.
This looks great. Can you point me to the nutritional information to see if this will work with my dietary needs?
Just updated it... it's at the bottom of the recipe card now!
one of the best parts about this is its texture; imo, its just the right amount of spongy to firm. like, i can pick it up with my hands but theres lots of give! haha
i do wish i had prepped some of the pieces before baking because i was sooo hungry by the time it was done - but it was well worth the wait, and tasted even better as leftovers today.
i will be saving the recipe for sure 🙂
This makes me so happy Liz. Thank you so much for sharing! 🙂