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. 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).
Then, in a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper.
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.
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.
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.
Breakfast, Eggs, Recent Articles, Recipes
These amazing egg-stuffed mini meatloaves aren’t only for breakfast. They’re great for lunch or dinner, too. But when served in the morning, they really start the day off right.
First, a mixture of pork and beef is seasoned to taste like breakfast sausage. Next, it only takes a minute to form the meat around a hardboiled egg. When baked together, the meat and egg turn into a rather stunning little loaf.
Cook these mini breakfast meatloaves on a lazy weekend morning, or better yet, on Sunday night so they’re waiting in the refrigerator Monday morning.
Beef, Breakfast, Eggs, Recent Articles, Recipes, Snacks
Keto egg wraps provide nearly endless options for make-ahead breakfasts, quick keto burritos, and tacos, as well as wraps for easy keto lunch and dinner recipes. These low-carb egg wraps cook quickly in a cast-iron skillet in the time—about 30 seconds per side—it takes to warm a grain-free tortilla or store-bought egg wrap with cauliflower.
These fast, versatile, and neutral-tasting egg wraps give keto dieters a budget-friendly alternative to spendy packaged keto-friendly tortillas, wraps, and substitutes for carb-filled grains.
Breakfast, Eggs, Lunch/Dinner, Primal & Keto Cooking Made Easy, Recent Articles, Recipes
Everyone loves a good burrito. They’re hearty, filling, and you can stuff them with whatever you’re in the mood to eat. Wrap them up, and they make a convenient and flavorful meal on the go. Can you have burritos when you’re keto, though?
When you’re keeping your carbs low, good burritos can seem out of reach. Traditional flour tortillas send your carb counts through the roof, and inflammatory grains drain you of all of your energy. Other store-bought tortilla options are either just as carby, they have questionable ingredients, or they simply just don’t hold up.
We found a way. This keto burrito recipe has all of the flavor you’re looking for, without the carb-loaded carrying case. Instead, we use a thin, crepe-like egg pancake that compliments any burrito ingredient combination you can dream up.
Here’s how to make it.
Keto Burrito Recipe
Beef, Eggs, Lunch/Dinner, Recent Articles, Recipes
Transform boring egg salad with Primal Kitchen®Pesto Mayo and roasted garlic. We served the egg salad in endive leaves, but you can also use celery, lettuce, or nori sheets. To avoid the garlic from touching aluminum foil when roasting, first wrap the cut head of garlic with a piece of parchment to make a pouch, and fold the parchment over the top, then wrap the foil around the parchment to make a sealed pouch.
Eggs, Lunch/Dinner, Recent Articles, Recipes, Salads, Snacks
This post is a companion piece to the lazy keto article, which describes what lazy keto is and who might want to do it. The tl;dr (too long, didn’t read) version is that lazy keto is a simplified version of the keto diet where you only track carbs to make sure you’re under the limit to stay in ketosis. According to The Keto Reset Diet and Keto for Life, that would be about 50 grams total (gross) per day, with some wiggle room if most of your carbs are coming from non-starchy vegetables and avocados. Otherwise, you don’t micromanage your protein, fat, or total calorie intake.
Breakfast, Diet & Nutrition, Eggs, Keto, Lunch/Dinner, Poultry, Recent Articles, Recipes, Seafood, Vegetables