Low Carb Breakfast Casserole

Rule #222: Kids need to earn their keep.

We force manual labor on our kids. Brooke has to mow the lawn with her law mower bubble machine. (She always misses a spot.) And now I’ve got Corey on KP Duty cooking this Low Carb Breakfast Casserole. Kids these days need to pull their own weight now that we’re all sequestered at home, am I right?

Low Carb Breakfast Casserole

This cheesy, savory, heart-warming and low carb breakfast casserole will help get you through these loooooong days at home! The kids can even help in the cooking process, too! The other bonus is that most of these items are still available in grocery stores. You may have to sub regular pork breakfast sausage for turkey sausage or a different kind of riced cauliflower, but we can all be flexible, right?

Low Carb Breakfast Casserole

We found this turkey sausage at our grocery store, and it was great! Like I said, regular pork breakfast sausage would be great, too. I think a ground Italian turkey sausage would work as well.

Low Carb Breakfast Casserole

First, we just brown up the sausage a bit, breaking it into smaller pieces.

Low Carb Breakfast Casserole

Normally I liked to use the fresh, refrigerated riced cauliflower, but our grocery store was out. They had this frozen riced cauliflower, and it worked just fine! It acts as a great filler for the casserole. Feel free to sub hash brown potatoes if you’d like!

Low Carb Breakfast Casserole

Now, force your child or other indentured laborer to stir some diced yellow onion and cauliflower in with the browned sausage.

Low Carb Breakfast Casserole

Sauté for a few minutes until softened (about 8 minutes).

Low Carb Breakfast Casserole

Whisk together a dozen eggs and some milk.

Low Carb Breakfast Casserole

Throw in some cheese (half a bag each of shredded cheddar and mozzarella).

Low Carb Breakfast Casserole

Layer the mixture out onto a greased 8×13″ pan.

Low Carb Breakfast Casserole

Pour the egg mixture over top and give it a gentle stir.

Low Carb Breakfast Casserole

Top with the remaining cheese.

Low Carb Breakfast Casserole

Bake at 350 for 50 minutes or until set!

Low Carb Breakfast Casserole

Hello, you golden-brown, low-carb lover, you!

Low Carb Breakfast Casserole

Let it sit for 10 minutes before serving, and garnish with green onions.

Low Carb Breakfast Casserole

Shpoon ‘er up, y’all!

Low Carb Breakfast Casserole

This casserole makes 8 good sized servings coming in under 330 calories and only 6g net carbs each. It also freezes like a charm!

Low Carb Breakfast Casserole

So, get those kids to work, y’all!


Low Carb Breakfast Casserole

1 lb. turkey sausage
1 small yellow onion, diced
16 oz. riced cauliflower
½ tsp. Italian seasoning
¼ tsp. Kosher salt
1/8 tsp. freshly ground black pepper
12 large eggs
½ cup milk
8 oz. cheddar, shredded
8 oz. mozzarella, shredded
Green onions, chopped (for garnish)

Preheat oven to 350.

In a large skillet over medium high heat, brown chicken sausage. Add in the onion and cauliflower; sauté until softened (about 8 minutes). Season with Italian seasoning, salt, and pepper. Remove from heat, stirring and scraping the bottom of the pan to loosen any browned bits.

Meanwhile, whisk together eggs and milk. Set aside.

Pour the cauliflower mixture into a 13×9” dish coated with cooking spray. Sprinkle half of the cheeses on top and stir to combine. Pour the milk and egg mixture over top, stirring gently to combine. Sprinkle on the rest of the cheeses.

Bake at 350 for 50 minutes or until set. Let cool 10 minutes before serving. Garnish with green onions.

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