Are you looking for a hearty, low-carb breakfast that satisfies your morning hunger without piling on the carbs? A sausage and cauliflower breakfast casserole might be exactly what you need. By blending savory sausage, tender cauliflower rice, and fluffy eggs, this dish delivers plenty of protein and vegetables in one cozy meal. It also bakes up nicely in about half an hour, making it a manageable option for busy weekdays or laid-back weekends.
This casserole is easy to personalize with your favorite spices or add-ins, so you can create a version that suits your taste and dietary needs. Whether you follow a strict low-carb plan or simply want a reliable breakfast option, this recipe will quickly earn a spot in your regular rotation.
Ingredients
- 1 package hot pork sausage (about 1 pound)
- 1 package frozen riced cauliflower (about 12–16 ounces)
- 1 red bell pepper, diced
- ½ sweet onion, chopped
- 12 large eggs
- ¼ cup milk
- ½ cup shredded Cheddar cheese (plus extra for topping if desired)
- Salt and pepper, to taste
Directions
- Preheat your oven to 350°F. Lightly grease a 9×13-inch casserole dish and set aside.
- In a skillet, cook the hot pork sausage over medium heat, breaking it into small crumbles. Continue until it is browned and fully cooked. Transfer the sausage to the casserole dish, leaving any grease in the skillet.
- Add the frozen riced cauliflower to the skillet. Cook over medium heat, stirring occasionally, until most of the moisture has evaporated. This step prevents the casserole from turning watery.
- Scatter the cooked cauliflower, diced bell pepper, and chopped onion over the sausage. Spread everything evenly in the casserole dish.
- In a mixing bowl, whisk together the eggs, milk, Cheddar cheese, salt, and pepper. Pour this mixture evenly over the sausage and vegetables. Do not stir.
- Bake for about 30 minutes, or until a knife inserted in the center comes out clean. If you plan to add extra cheese on top, sprinkle it over the casserole after the initial baking time, then return it to the oven for 3–4 more minutes or until the cheese is melted.
- If the center is still not set after 30 minutes, add 5-minute increments to the baking time, checking for doneness as you go.
Tips & Variations
- Almond flour topping: For a gluten-free “crust,” sprinkle ½ cup almond flour over the top of the casserole before baking. It crisps up nicely and adds extra texture.
- Additional veggies: Feel free to toss in chopped spinach or zucchini for extra nutrients.
- Different meats: Change up the protein by using bacon, ham, or turkey sausage. If you enjoy spicy food, try adding Italian sausage or a dash of hot sauce.
- Skillet option: If you have an ovenproof skillet, you can cook your sausage and veggies on the stovetop, then pour in the egg mixture and transfer the skillet straight to the oven.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | ~24 g |
| Total Fat | ~27 g |
| Saturated Fat | ~10 g |
| Cholesterol | ~310 mg |
| Carbohydrates | ~6 g |
| Dietary Fiber | ~2 g |
| Total Sugars | ~3 g |
| Added Sugars | 0 g |
| Sodium | ~780 mg |
| Calcium | ~180 mg |
| Iron | ~2.5 mg |
| Potassium | ~430 mg |
Final Thoughts
This sausage and cauliflower breakfast casserole is designed to keep you full and energized with a balance of protein and vegetables. It holds up well in the fridge, so you can prepare a batch on the weekend and enjoy easy reheat-and-eat portions on busy mornings. The flexible nature of this recipe also lets you swap ingredients and flavors, making it a go-to for low-carb enthusiasts and anyone who loves a comforting start to the day.
Frequently Asked Questions (FAQs)
-
Can I make this casserole ahead of time?
Absolutely. Assemble everything the night before and store it covered in the fridge. In the morning, pop it in the oven, and it’s ready to go. -
How do I store leftovers?
Once cooled, cover and refrigerate any leftovers for up to three days. Warm single servings in the microwave for a quick breakfast. -
What if I don’t have almond flour?
You can leave out the crumb topping altogether, or try grated Parmesan cheese for a similar crunchy finish. -
Can I freeze it?
Yes. After baking and cooling, slice into portions and freeze in airtight containers. Thaw overnight in the fridge before reheating. -
My casserole is still runny after 30 minutes. Should I bake longer?
Yes, just add a few more minutes. Check every five minutes until it sets properly in the middle.
Enjoy experimenting with different seasonings and topping ideas, and make this casserole your own. It’s a great way to start your day with satisfying flavors and steady energy.
Sausage and Cauliflower Breakfast Casserole Recipe
Ingredients
1 package hot pork sausage (about 1 pound)
1 package frozen riced cauliflower (about 12–16 ounces)
1 red bell pepper, diced
1/2 sweet onion, chopped
12 large eggs
1/4 cup milk
1/2 cup shredded Cheddar cheese (plus extra for topping if desired)
Salt and pepper, to taste
Directions
- Preheat your oven to 350°F. Lightly grease a 9×13-inch casserole dish and set aside.
- In a skillet, cook the hot pork sausage over medium heat, breaking it into small crumbles. Continue until it is browned and fully cooked. Transfer the sausage to the casserole dish, leaving any grease in the skillet.
- Add the frozen riced cauliflower to the skillet. Cook over medium heat, stirring occasionally, until most of the moisture has evaporated. This step prevents the casserole from turning watery.
- Scatter the cooked cauliflower, diced bell pepper, and chopped onion over the sausage. Spread everything evenly in the casserole dish.
- In a mixing bowl, whisk together the eggs, milk, Cheddar cheese, salt, and pepper. Pour this mixture evenly over the sausage and vegetables. Do not stir.
- Bake for about 30 minutes, or until a knife inserted in the center comes out clean. If you plan to add extra cheese on top, sprinkle it over the casserole after the initial baking time, then return it to the oven for 3–4 more minutes or until the cheese is melted.
- If the center is still not set after 30 minutes, add 5-minute increments to the baking time, checking for doneness as you go.
Notes
- Almond flour topping: For a gluten-free “crust,” sprinkle ½ cup almond flour over the top of the casserole before baking. It crisps up nicely and adds extra texture.
Additional veggies: Feel free to toss in chopped spinach or zucchini for extra nutrients.
Different meats: Change up the protein by using bacon, ham, or turkey sausage. If you enjoy spicy food, try adding Italian sausage or a dash of hot sauce.
Skillet option: If you have an ovenproof skillet, you can cook your sausage and veggies on the stovetop, then pour in the egg mixture and transfer the skillet straight to the oven.
