When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).
At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.
Looking to satisfy a sweet craving but don’t want to forfeit nutritious ingredients? Our easy smoothie bowls are the perfect start to the day or even a mid-day, hearty snack. We’ve created two recipes that include a variety of fruits and vegetables such as raspberries, cauliflower, broccoli and more. Plus, both recipes include our Primal Kitchen Vanilla Whey Protein Drink Mix for an added boost of protein.
Since these smoothie bowls also call for frozen fruits and vegetables the prep time is minimal. Using frozen fruits and vegetables will also make the smoothie bowls thick and spoonable. We’ve listed a variety of topping ideas to use as the finish touch but the sky’s the limit with toppings! Use your favorite nuts, seeds, fruit, or anything else you’d like.
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.
Love is in the air today at Mark’s Daily Apple, and nothing says “I love you” like cooking a meal for the people who mean the most to you.
How about starting the day with a healthy breakfast featuring these heart-shaped Primal pancakes? And because we go the extra mile for the people we love (including ourselves!), we made these pancakes pink by adding freeze-dried raspberry powder—the perfect touch for our Valentine’s Day theme.
October means pumpkin…everything. Those who eating low-carb, however, may believe that most of those treats are off the menu. Not so. It’s possible to enjoy a variety of traditional pumpkin recipes (including pumpkin pie and this pumpkin bread) while you keep your low-carb commitment. Made with the goodness of almond flour, eggs, and all the traditional spices, this pumpkin bread bakes up moist and flavorful. Pumpkin puree rather than pumpkin pie filling means you can sweeten to your own taste. And don’t worry about sugar—this recipe doesn’t have any. It uses a popular low-carb standby—Swerve—to add sweetness without the sugar content.
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.