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Low-Carb Turkey Sausage Breakfast Casserole

A savory breakfast casserole with protein-rich turkey sausage and eggs, using riced cauliflower and bell pepper for fewer starches and a satisfying texture.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 12
Course: Breakfast, Main Course
Cuisine: American
Calories: 192
Ingredients Method Notes

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

Method
 

  1. Preheat oven to 350°F (175°C). Lightly grease a 9 x 13 inch baking dish.
  2. In a large skillet over medium-high heat, cook turkey sausage, breaking it apart, until browned, 8 to 10 minutes. Drain excess fat.
  3. 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.
  4. In a bowl, whisk eggs. Add milk, flaxseed meal, garlic powder, onion powder, salt, pepper, and hot sauce. Whisk until smooth.
  5. Pour custard over the dish. Top with remaining 1/2 cup (2 oz) cheddar. Cover tightly with foil and bake 30 minutes.
  6. 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.
  7. 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.