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An easy paleo breakfast casserole egg bake that’s bursting with flavor and packed with healthy veggies. It’s a great addition to your meal preparation for the week.
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This super flavorful breakfast casserole is one of my favorite ways to enjoy eggs.
For a long time, my go-to was an omelette filled with cheese and vegetables. However, I discovered that dairy causes inflammation for me, so I’ve been trying to eat less cheese.
Simply eliminating the cheese from my omelette felt unsatisfying, though. I needed a new favorite breakfast. And that’s when the idea of a paleo breakfast casserole came to mind!
This is the kind of hearty breakfast that keeps you full and happy for hours. The sausage gives it amazing flavor, plus it’s packed with veggies. To be honest, I didn’t even miss the cheese in this dish.
It’s also a fantastic way to meal prep for the week. If you’ve been searching for healthy, budget-friendly meal prep ideas, this paleo egg casserole is the perfect solution. It will keep well in the fridge for a week, or you can freeze slices for later!
What’s a good paleo breakfast?
You’ve probably heard the saying that breakfast is the most important meal of the day. It’s the meal that you are using to literally break your fast.
That’s why it’s so important to choose foods packed with nutrients that will give you energy for hours.
The traditional American diet does not do a good job of this. Popular breakfasts like sugary cereals, toast with jam, or pancakes and syrup will spike your blood sugar. This causes a crash shortly after, followed by low energy and cravings.
On the other hand, a good paleo breakfast is one full of healthy fats, protein, fiber, and nutrients. It should fill you up and give you tons of energy.
This paleo breakfast casserole recipe was designed to do just that! One tasty slice and you will be ready to take on the day.
Steps to make a simple paleo egg bake
- Start by cooking the sausage with the garlic and onion flakes until browned
- Add the veggies and cook until tender
- Spread the veggies and sausage into a casserole dish
- Whisk together the eggs, almond milk (or coconut milk for nut-free), and seasoning, then pour the egg mixture over the sausage and veggies
- Bake at 375°F for about 30 minutes then enjoy the hot paleo breakfast casserole.
Is sausage and eggs a healthy breakfast?
Sausage and eggs are a fantastic healthy breakfast option!
For a paleo diet, you do want to make sure the sausage is paleo friendly. But if you can’t find one, simply substitute any other kind of ground meat with extra seasoning.
And eggs are the powerhouse breakfast ingredient! Eggs are a rich source of vitamins, nutrients, healthy fats, and protein.
Eggs sometimes get a bad reputation because of their cholesterol content. However, studies are mixed. But like anything else, moderation is always key.
Overall, sausage and eggs are great building blocks of a healthy breakfast. That includes paleo, low carb, and keto ways of eating. You will feel satisfied for hours and have tons of energy.
Can you have eggs on whole30?
Another popular healthy diet is the whole30.
The purpose of whole30 is to stop eating foods that cause inflammation for 30 days. This gives your body time to heal. After, you can reintroduce those foods one at a time to see how they affect you.
Some people choose to eat whole30 (or whole30 inspired) on a regular basis. After all, it’s a diet made up of good, whole foods like fresh veggies, meats, nuts, and oils.
If you are following a whole30 way of eating, then you probably know that eggs are a staple food! They have so many nutritional benefits. Eggs are a very popular ingredient in whole30 recipes.
The only exception is if you have a known egg allergy or intolerance. In that case, you should not eat eggs as they will cause inflammation
Variations
You can also get creative with the ingredients for this paleo egg bake based on what you have available:
- Vegetables: I use any vegetables I have in my kitchen at the time. For example, a lot of readers have substituted zucchini for the yellow squash and had great results.
- Sausage: There are so many great sugar-free, nitrate-free options. I’ve even used venison sausage during deer season. Venison is a very lean meat, so I added extra avocado oil.
- Ground meat: If you do not have sausage, you can also substitute any ground meat. Just be sure to add extra seasoning to enhance the flavor. Or toss in some pre-made paleo sausage balls.
- Cheese: If you’re not following a paleo or dairy-free way of eating, feel free to add some cheese!
Other low carb breakfast recipes:
Looking for other tasty breakfast recipes to start the day right? Check out these favorites:
- Keto Almond Flour Biscuits are savory, fluffy, and so easy to make. They’re also paleo friendly!
- Crustless Zucchini Radish Quiche is a paleo breakfast that’s so tasty, you won’t even miss the cheese.
- Bacon Egg Muffins are a yummy breakfast that only requires 3 ingredients to make. Perfect for a low carb meal on the go!
- Keto Cinnamon Rolls are best served warm with melted cream cheese icing on top for a heavenly morning treat.
- Low Carb Breakfast Casserole With Bacon is another great make-ahead breakfast that’s loaded with bacon, cheese, and a secret faux-potato ingredient.
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Easy Paleo Breakfast Casserole with Sausage
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Ingredients
- 1 tablespoon olive or avocado oil
- 1 pound nitrate free paleo sausage no casing (or other ground meat)
- 2 cloves garlic minced
- 1/2 teaspoon dry minced onion flakes optional
- 3 cups yellow summer squash cubed
- 12 ounces broccoli chopped
- 12 eggs
- 1/2 cup almond or coconut milk
- 1/4 teaspoon sea salt
- 1/8 teaspoon pepper
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Cook sausage, garlic, and onion flakes (if using) in oil over medium high heat until sausage is browned.
- Add squash and broccoli and cook until vegetables are tender.
- Spread sausage and vegetable mix into a 9×13 casserole dish.
- In medium bowl, whisk together eggs, almond or coconut milk, salt, and pepper.
- Pour egg mixture over sausage mix.
- Bake at 375°F for 30-35 minutes or until eggs are set and top has started to brown.
Notes
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Originally Published: September 26, 2016… Last Updated: December 31, 2019.
Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Megan says
Hi there, could you add thawed frozen hash browns to this? Also could you sub sweet potato or yam instead of the squash?
Lisa says
The recipe is very versatile so you can add in has browns and replace the squash with sweet potato.
Belinda says
This was awesome! I made it exactly like the recipe, but used rice milk and a gluten free turkey sausage. My family of 6 finished it off in no time at an Easter Brunch!
Steve says
I always see recipes online that I want to try. I don’t often see recipes that I am excited about. This was one that I was excited about. I made it. I loved it. Thank you. I might reduce the broccoli and add mushrooms next time, because, mushrooms. But I loved this.
Lisa says
Thanks for writing in Steve and letting us know! 🙂 The mushrooms sound like a great idea.
Ellerie says
Hi! Did you defrost the frozen broccoli beforehand?
Lisa says
I just pop it in the microwave or steamer.
Betty says
This looks yummy! I’m going to make it tomorrow, can I substitute heavy cream for almond or coconut milk?
Lisa says
Heavy cream is fine as a sub.
Kendra says
Betty did you try the using the heavy cream? If so how did it turn out?
Charles says
Can you make the night before and then just bake in the morning? If so, would you add some time since it’s coming from the fridge?
Lisa says
That should certainly work if you add in a little time as it will be chilled.
Tina says
This is delicious! I sliced my zucchini and didn’t add the broccoli because I didn’t have quite enough eggs (only 10) to cover everything. I didn’t cook my zucchini with the sausage ( I didn’t read the directions all the way through, oops!), but I ended up being glad I didn’t because they would have ended up mushy after cooking in the oven! At 35 minutes, I still had runny eggs, so I cooked it a total of 45 minutes and it’s the best breakfast I’ve had in ages!! Thanks so much for your recipe which inspired me to get in the kitchen this morning! I’m going to start doing this every week so I have healthy breakfast leftovers to quickly heat up. Love it!!
Lisa says
Glad the zucchini ended up being cooked just right!
Aggie says
Forgot to buy a squash. Can I use a zuchinni?
Lisa says
Zucchini works just as well.
Jill says
This sounds REALLY good! Can’t wait to try it!!
Lisa says
It was a delicious make ahead breakfast that lasted me a good week.
Marie says
Great idea for brekky. Am doing this tomorrow!
Lisa says
I had it for breakfast, lunch and dinner (over the course of a week)!