Stop settling for rubbery, watery eggs when you can have a rich, golden bake that melts in your mouth. This low carb breakfast casserole solves the texture problem by using riced cauliflower for a satisfying bite that pairs perfectly with savory turkey sausage.
Why This Recipe Wins the Morning
- Shatteringly Savory Flavor: The turkey sausage releases seasoned juices as it bakes, ensuring the eggs absorb deep, meaty richness rather than tasting bland.
- Perfectly Dense Texture: Riced cauliflower mimics the satisfying mouthfeel of hash browns, giving each slice a substantial structure that holds up on the fork.
- Effortless Reheating: Unlike traditional scrambles that dry out, the veggie moisture keeps leftovers tender, making this a meal prep secret for effortless weekdays.
A Smart Start to the Day
I am always looking for ways to get more nutrition into my family before 8 AM without a fuss. This casserole is a powerhouse because it combines high-quality protein from the turkey and eggs with the volume of vegetables.
It’s incredibly satisfying, keeping me full through busy mornings of errands and work. If you are exploring flavorful low-carb vegetables, this is a delicious way to incorporate them right at breakfast. Plus, at under 200 calories and only 4g net carbs per slice, it fits seamlessly into a balanced lifestyle.
How to Make This Turkey Sausage Egg Casserole
Start by browning your lean turkey sausage in a skillet. I like to break it down into small crumbles so you get a savory bite of meat in every forkful. Once cooked, spread it into your greased baking dish.
Layer the thawed riced cauliflower and diced red peppers directly over the meat. Whisk your eggs with spices and a dash of hot sauce—if you love heat, check out other flavorful sauces to liven up your meals for inspiration.
Pour the egg mixture over the veggies and sausage, top with sharp cheddar, and bake until the center is set and the top is bubbly.
Expert Tips for the Perfect Bake
- The Squeeze is Key: You must squeeze the liquid out of the thawed cauliflower using a clean kitchen towel. Removing that excess moisture prevents a soggy bottom and ensures a fluffy texture.
- Cheese Strategy: Reserve some cheese for the last 20 minutes of baking. This prevents the topping from burning while the center sets, giving you that perfect cheesy finish seen in great omelet recipes.
- Let it Rest: Resist the urge to slice immediately. Letting the casserole rest for 5-10 minutes allows the internal steam to settle, so your squares come out clean and distinct.
Common Questions
Can I freeze this casserole?
Yes! I often bake a double batch. Wrap individual slices tightly in plastic wrap and foil. Thaw overnight in the fridge and reheat gently in the microwave or oven.
What can I serve with this?
This is a complete meal on its own, but for a refreshing contrast, I love pairing it with smoothies focused on digestion or a simple side of berries.
Can I use fresh cauliflower?
Absolutely. Just pulse fresh florets in a food processor until they resemble rice. You may need to sauté them briefly with the sausage to soften them slightly before baking.
Low-Carb Turkey Sausage Breakfast Casserole
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 5 minutes
- Yield: 12
- Category: Breakfast, Main Course
- Cuisine: American
Description
A savory breakfast casserole with protein-rich turkey sausage and eggs, using riced cauliflower and bell pepper for fewer starches and a satisfying texture.
Ingredients
Casserole Base
- 1 lb lean ground turkey sausage (93/7)
- 14 oz frozen riced cauliflower (thawed and squeezed dry)
- 1/2 cup finely diced red bell pepper
- 1.5 cups 6 oz shredded sharp cheddar cheese, divided
Savory Egg Custard
- 7 large eggs
- 2 cups 16 fl oz 2% milk
- 2 tbsp ground flaxseed meal
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/4 tsp hot sauce (optional)
Instructions
- Preheat oven to 350°F (175°C). Lightly grease a 9 x 13 inch baking dish.
- In a large skillet over medium-high heat, cook turkey sausage, breaking it apart, until browned, 8 to 10 minutes. Drain excess fat.
- Spread sausage in the baking dish. Distribute the thawed, squeezed-dry riced cauliflower and the bell pepper over it. Sprinkle 1 cup (4 oz) cheddar.
- In a bowl, whisk eggs. Add milk, flaxseed meal, garlic powder, onion powder, salt, pepper, and hot sauce. Whisk until smooth.
- Pour custard over the dish. Top with remaining 1/2 cup (2 oz) cheddar. Cover tightly with foil and bake 30 minutes.
- Uncover and bake 20 minutes, or until the center is set and an instant-read thermometer in the middle registers 165°F (74°C). A knife inserted in the center should come out without wet egg.
- Rest 5 minutes. Slice into 12 squares.
Notes
Nutrition Information (Per Serving)
Calories: 192 kcal Total Fat: 11.9 g Saturated Fat: 5.1 g Sodium: 281 mg Total Carbohydrates: 5.3 g Dietary Fiber: 1.2 g Net Carbohydrates: 4.1 g Total Sugars: 3.3 g Protein: 16.2 g
Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs – Fiber.
Nutrition
- Calories: 192
I hope this becomes a staple in your kitchen just like it has in mine. It’s comforting, practical, and proves that eating smart doesn’t mean sacrificing flavor. Disclaimer: I’m just a mom sharing what works for my family, not a nutritionist. Always listen to your own body (and your doctor) when trying new dietary changes!
