Keto Sausage, Spinach & Cheese Casserole That Vanishes Before You Blink

You want a breakfast that tastes like a cheat meal but crushes cravings and carbs? This casserole is the move. It’s hot, cheesy, loaded with protein, and it doesn’t require a culinary degree or a trust fund grocery budget.

Make it once and your “I don’t have time to eat healthy” excuse evaporates. Bonus: it reheats like a champ and makes your fridge look like you’ve got your life together.

What Makes This Recipe Awesome

• Low-carb, high-satiety: Sausage, eggs, and cheese keep you full without the carb crash.
• Meal-prep friendly: Bake once, eat all week. Your future self says thanks.
• One-pan simplicity: Brown, whisk, bake.

  That’s the play.

• Customizable: Swap cheeses, tweak spices, change the meat—still excellent.
• Family-approved: Even non-keto folks will ask for seconds. And thirds.

Ingredient Breakdown

• 1 lb (450 g) ground sausage (pork or turkey; choose sugar-free to keep it keto)
• 1 small onion, diced (optional but adds flavor; skip if strict keto)
• 3 cups fresh spinach (roughly chopped; frozen works if well drained)
• 8 large eggs
• 1 cup heavy cream (or 3/4 cup cream + 1/4 cup unsweetened almond milk)
• 1 1/2 cups shredded cheese (mozzarella + cheddar is clutch; pepper jack for heat)
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• Salt & black pepper to taste
• 1–2 tbsp olive oil or butter for sautéing

Instructions

1. Preheat and prep: Heat oven to 375°F (190°C). Grease a 9×13-inch baking dish.
2. Cook the sausage: In a large skillet over medium heat, brown the sausage, breaking it up.

   If using onion, add it after 2 minutes and cook until translucent. Drain excess grease if needed.

3. Add aromatics and greens: Stir in garlic, paprika, oregano, and red pepper flakes. Toss in spinach and cook until wilted (1–2 minutes).

   Season with a pinch of salt and pepper.

4. Layer the base: Spread the sausage-spinach mixture evenly in the baking dish. Sprinkle half the cheese on top.
5. Whisk the custard: In a bowl, whisk eggs, heavy cream, 1/2 tsp salt, and 1/4 tsp pepper until smooth.
6. Assemble: Pour the egg mixture over the sausage layer. Top with the remaining cheese.
7. Bake: Bake 25–30 minutes until the center is set and the top is lightly golden.

   If it jiggles like a waterbed, give it 5 more minutes.

8. Rest and serve: Let it cool 5–10 minutes for clean slices. Cut and enjoy.

Storage Tips

• Fridge: Cool completely, then store in airtight containers for up to 4 days.
• Freeze: Wrap individual slices tightly; freeze up to 2 months. Thaw overnight in the fridge.
• Reheat: Microwave 60–90 seconds or oven at 325°F (165°C) for 10–12 minutes.

  Add a sprinkle of cheese if you’re extra (you are).

What’s Great About This

• Macros that make sense: Balanced fats and protein, minimal carbs—ideal for keto or low-carb.
• Any-meal energy: Breakfast, lunch, or dinner—it plays all positions.
• Zero sad leftovers: Texture stays custardy, cheese stays melty. FYI, it’s even better on day two.

What Not to Do

• Don’t skip seasoning: Eggs need flavor backup. Salt, pepper, and paprika matter.
• Don’t drown it in grease: Drain sausage if it’s oily, or the casserole can get soggy.
• Don’t overbake: Rubber eggs are a crime.

  Pull it when the center is just set.

• Don’t add watery veg raw: If using mushrooms or frozen spinach, cook and squeeze out moisture first.

Recipe Variations

• Spicy Fiesta: Use chorizo, pepper jack, and a dash of cumin. Top with sliced jalapeños.
• Italian Vibes: Swap in Italian sausage, add sun-dried tomatoes and basil, use mozzarella + parmesan.
• Bacon Boost: Add 1/2 cup cooked, crumbled bacon. Because bacon.
• Mushroom & Feta: Sauté mushrooms until browned; replace half the cheddar with crumbled feta.
• Dairy-Light: Use full-fat coconut milk instead of cream and go with a sharp, aged cheese to use less but keep flavor.
• Veg-Forward: Add roasted bell peppers or zucchini (well-drained) for volume without carbs.

FAQ

Can I make this without dairy?

Yes.

Use unsweetened full-fat coconut milk in place of cream and a dairy-free cheese alternative that melts well. Flavor with extra herbs to compensate.

Is turkey sausage okay?

Absolutely. Choose a sugar-free option and add a touch more fat (1 tbsp olive oil) if it’s very lean to keep it satiating.

Can I prep it the night before?

Yes.

Assemble fully, cover, and refrigerate. Bake straight from the fridge, adding 5–10 extra minutes, or let it sit at room temp for 20 minutes before baking.

How many carbs per serving?

Exact macros depend on brands, but generally you’re looking at roughly 3–5g net carbs per slice when cut into 8 servings, assuming no onion or minimal onion.

Why is my casserole watery?

Likely excess moisture from veggies or greasy sausage. Drain the pan, cook greens until just wilted, and squeeze liquid from frozen spinach or mushrooms.

Can I use egg whites?

You can, but flavor and texture suffer.

If you must, use 6 whole eggs + 4 whites and add 1–2 tbsp extra fat (butter or olive oil) for richness.

My Take

This is the kind of recipe that turns “I’ll try keto for a week” into a lifestyle because it hits the big levers: quick, delicious, and repeatable. It’s forgiving—hard to mess up, easy to tweak, and perfect for batch cooking. IMO, the smoked paprika is the secret handshake, and pepper jack takes it from good to “where has this been all my life.” Make it once, and you’ll start guarding leftovers like they’re classified.