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Keto sausage breakfast casserole with melted cheddar, red pepper and green onion

Keto Sausage Breakfast Casserole

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A make-ahead egg casserole layered over a crispy cauliflower hash brown base with browned sausage, red bell pepper, green onion, and sharp cheddar. A high-protein keto breakfast at 5 g net carbs per square.
Prep Time 20 minutes
Cook Time 55 minutes
Servings: 8 squares
Course: Breakfast
Cuisine: American
Calories: 510

Ingredients
  

  • 3 cups cauliflower rice
  • 1 egg
  • 0.5 cup grated parmesan cheese
  • 1 lb italian sausage
  • 1 red bell pepper
  • 12 eggs
  • 0.5 cup heavy cream
  • 1 tsp salt
  • 0.5 tsp black pepper
  • 0.5 tsp garlic powder
  • 2 cup shredded cheddar cheese
  • 0.25 cup chopped green onion

Equipment

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Method
 

  1. Heat the oven to 400°F and grease a 9 by 13 inch baking dish.
  2. Thaw the cauliflower rice if frozen, then wring it out firmly in a clean kitchen towel. Mix it with 1 egg and the parmesan, and press it evenly into the dish. Bake 15 minutes, until set and lightly golden. Lower the oven to 350°F.
  3. Meanwhile, brown the sausage in a skillet over medium-high heat, breaking it up, about 8 minutes. Dice the bell pepper and add it for the last 3 minutes. Drain off excess fat.
  4. Whisk the 12 eggs with the heavy cream, salt, pepper, and garlic powder.
  5. Scatter the sausage and pepper over the cauliflower base, then sprinkle with 1.5 cups of the cheddar. Pour the egg mixture evenly over the top and finish with the remaining cheddar.
  6. Bake 35 to 40 minutes, until the center is just set and the top is golden. To make ahead, cover and refrigerate after assembling, then bake 45 to 50 minutes the next morning.
  7. Rest 10 minutes, sprinkle with green onion, and cut into 8 squares.

Nutrition

Calories: 510kcalCarbohydrates: 6.5gProtein: 27.7gFat: 41.4gSaturated Fat: 18.6gCholesterol: 358.4mgSodium: 1114.8mgPotassium: 507.2mgFiber: 1.6gSugar: 2.7gVitamin C: 49.8mgCalcium: 351.2mgIron: 2.4mg

Notes

Net carbs: 5 g per square (total carbs minus fiber). Refrigerate up to 5 days or freeze individual squares up to 2 months; reheat 60 to 90 seconds in the microwave. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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