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.
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
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!
- Muesli Cereal is a paleo breakfast that’s quick to serve by just adding in some almond milk.
- 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.
Easy Paleo Breakfast Casserole with Sausage
- 1 tablespoon olive or avocado oil
- 1 pound nitrate free paleo sausage no casing (or other ground meat)
- 2 cloves garlic minced
- ½ teaspoon dry minced onion flakes optional
- 3 cups yellow summer squash cubed
- 12 ounces broccoli chopped
- 12 eggs
- ½ cup almond or coconut milk
- ¼ teaspoon sea salt
- ⅛ teaspoon pepper
- 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 9x13 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.
Array ( [serving_size] => 173 [calories] => 276 [carbohydrates] => 5.2 [protein] => 17.9 [fat] => 20.7 [saturated_fat] => 6 [cholesterol] => 235 [sodium] => 483 [fiber] => 1.9 [sugar] => 1.8 )
Notes 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.
© LowCarbYum.com - Unauthorized use of this material without written permission 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.