If you’re looking for an equally delicious and easy breakfast, this sausage and egg casserole fits the bill.
It’s gluten-free, dairy-free, sugar-free, and of course — ketogenic.
All you need is a casserole dish, large skillet, and your ingredients, and you’re good to go.
The best part is, this casserole dish reheats exceptionally well so you’ll have breakfast for the next day too.
This breakfast casserole recipe is:
The main ingredients are:
- Pork sausage
Optional additional ingredients
- Cheddar cheese
- Italian sausage
- Green onions
3 Health Benefits of This Breakfast Sausage Casserole
#1: Rich In Antioxidants
Your body is constantly balancing its oxidation and antioxidant cycles. Oxidation is a natural process which helps with cell turnover.
However, too much physical or emotional stress can cause this system to get out of whack. When this happens, your body needs to balance the oxidation with more antioxidants.
Fresh fruits and vegetables are excellent sources of antioxidants. Spinach, in particular, happens to be a great source of a variety of antioxidant compounds including quercetin, lutein, zeaxanthin, and vitamin C.
In one study, researchers gave a small group of volunteers spinach for 16 days and assessed their antioxidant status. The researchers found that moderate consumption of spinach resulted in enhanced protection of DNA from oxidative damage[*].
#2: Supports Healthy Metabolism
Consuming enough protein on a keto diet is essential not only for your macronutrient ratio but the health of your metabolism.
With both eggs and pork included in this sausage breakfast casserole, this recipe provides a fantastic source of high-quality protein to start your day off.
In terms of macronutrients, when it comes to weight management, protein is your best friend. It not only helps to increase satiety, but it also increases something called diet-induced thermogenesis.
Diet-induced thermogenesis is a fancy way of saying that your body burns more calories when you eat certain foods. By enhancing your metabolic rate, protein kicks your metabolism up a notch when you consume it.
This often results in lower body weight, increased satiety, and more balanced energy[*].
#3: Boosts Immune Function
Pork is a fantastic source of the mineral zinc[*]. As an essential mineral, zinc supports a wide range of systems in your body including, metabolism, enzymes, growth and development, and immunity.
When it comes to your immune system, having the proper nutrients to support all of the myriad functions is crucial. If you find yourself in a zinc deficiency, you may not be able to produce immune cells properly, which can have a significant effect on your overall system[*].
In fact, children who are malnourished and have a zinc deficiency are at an increased risk for life-threatening diarrheal and respiratory infections[*].
Breakfast Sausage Casserole
This recipe is incredibly versatile. Don’t like a specific spice or vegetable? You can add your own.
You can even try mixing it up a bit with some sharp cheddar cheese, red bell pepper, or different spices of your choosing.Print
Breakfast Sausage Casserole
Looking for an easy breakfast? Grab your casserole dish, this breakfast sausage casserole made with pork sausage is a perfect keto breakfast recipe.
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 8 servings 1x
- Preheat oven to 350 degrees and coat a 9×13 baking dish with nonstick spray or butter. Set aside.
- Heat a large skillet under medium heat and add olive oil. Add sliced onions and mushrooms, saute for 5-6 minutes until softened. Add sausage, onion powder, 3/4 teaspoon of salt, 1/4 teaspoon of pepper, and remaining seasonings (sage, marjoram, cloves, red pepper flake). Mix well and cook until meat is browned. Add chopped spinach/arugula, tomatoes, and cook for an additional 3-4 minutes. Pour mixture into prepared baking dish.
- Add eggs into a large bowl or blender. Add remaining teaspoon of salt and 1/4 teaspoon of pepper.
- Mix egg mixture well until frothy. Pour over vegetable and meat mixture. Bake for 25-30 minutes until edges are browned and center is just set.
- Serving Size: 1 serving
- Calories: 192
- Fat: 13g
- Carbohydrates: 2g (1g net)
- Fiber: 1g
- Protein: 14g
Keywords: breakfast sausage casserole