Low Carb Breakfast Casserole - this is one of the recipes I used to lose 70 lbs
Low Carb Breakfast Casserole - this is one of the recipes I used to lose 70 lbs is a easy American recipe that serves 6. 580 calories per serving. Recipe by Kate Higdon on YouTube.
Prep: 20 min | Cook: 35 min | Total: 1 hr 10 min
Cost: $9.55 total, $1.59 per serving
Ingredients
- 1 pound Breakfast Sausage (ground pork or turkey, crumbled)
- 1 cup Heavy Whipping Cream (full‑fat for richness)
- 9 Eggs (large, room temperature)
- 1 can Rotel Diced Tomatoes with Green Chilies (10‑oz can, undrained)
- 2 cups Shredded Cheese (cheddar, Mexican blend, or mozzarella; shredded)
Instructions
Brown the sausage
Heat a skillet over medium heat, add the 1 lb of sausage, breaking it up with a spatula, and cook until fully browned and no longer pink, about 8–10 minutes. Transfer to a bowl and set aside.
Time: PT10M
Prepare egg mixture
In a mixing bowl, whisk together 9 large eggs and 1 cup heavy whipping cream until smooth and slightly frothy.
Time: PT5M
Assemble the casserole
Preheat the oven to 375°F. Spread the cooked sausage evenly in a 9×13‑inch casserole dish, sprinkle the contents of one 10‑oz can of Rotel over the sausage, then pour the egg‑cream mixture over everything, ensuring even coverage.
Time: PT5M
Temperature: 375°F
Add cheese and bake
Sprinkle 2 cups shredded cheese over the top. Place the dish in the oven and bake for 35 minutes, or until the cheese is melted, golden, and the center is set.
Time: PT35M
Temperature: 375°F
Rest and serve
Remove the casserole from the oven and let it rest for 5 minutes before slicing and serving.
Time: PT5M
Nutrition Facts
- Calories
- 580
- Protein
- 30 g
- Carbohydrates
- 3 g
- Fat
- 42 g
- Fiber
- 0 g
Dietary info: Low Carb, Keto Friendly, High Protein, Gluten-Free
Allergens: Eggs, Dairy, Pork
Ingredient Substitutions
- Instead of Breakfast Sausage: Turkey sausage, Chicken sausage
- Instead of Heavy Whipping Cream: Half‑and‑half, Whole milk
- Instead of Eggs: Egg substitute, Liquid egg whites
- Instead of Rotel Diced Tomatoes with Green Chilies: Diced tomatoes with jalapeños, Fresh diced tomatoes + chopped green chilies
- Instead of Shredded Cheese: Monterey Jack, Mozzarella
Equipment Needed
- Skillet
- Spatula or wooden spoon
- Mixing Bowl
- Whisk
- Casserole Dish
- Oven
- Measuring Cups
- Cheese Grater (optional) (optional)
- Aluminum Foil (optional) (optional)
Critical Steps — Do Not Skip
- Fully brown the sausage to ensure safety and flavor.
- Evenly distribute the egg‑cream mixture so the casserole sets uniformly.
- Bake until the center is set; underbaking leaves a wet texture.
Chef Tips from the Video
- Add a handful of fresh spinach or kale for extra nutrients.
- Use a Mexican blend cheese for a spicier flavor profile.
- Season the sausage with a pinch of smoked paprika for depth.
Troubleshooting
Casserole is watery after baking.
Bake an additional 5‑10 minutes uncovered; ensure the oven temperature is accurate.
Cheese does not melt or brown.
Increase oven temperature to 400°F for the last 5 minutes or cover with foil and then uncover.
Sausage is dry.
Add a splash (2‑3 Tbsp) of chicken broth or extra cream to the egg mixture.
Storage
Refrigerator: Cover tightly and store for up to 4 days.
Freezer: Wrap individual portions in foil and place in a freezer bag; keep for up to 2 months.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the casserole up to step 3, cover, and refrigerate overnight; bake fresh in the morning.
- Cook the sausage in advance and store in an airtight container for up to 3 days.
Frequently Asked Questions
What is the cultural significance and history of low carb breakfast casseroles in American cuisine?
Low‑carb breakfast casseroles emerged with the rise of the keto and low‑carb movements in the United States, offering a hearty, protein‑rich alternative to traditional grain‑heavy breakfasts like pancakes and oatmeal.
How does the low carb breakfast sausage casserole fit into the broader American low‑carb cuisine tradition?
It exemplifies the American low‑carb trend by combining familiar breakfast proteins—sausage, eggs, and cheese—into a convenient, make‑ahead dish that eliminates bread or potatoes while still feeling comforting and familiar.
What traditional regional variations of breakfast casseroles exist in the United States?
Southern breakfast casseroles often feature biscuits or cornmeal, while Southwest versions incorporate green chilies, black beans, and pepper jack cheese. This recipe leans toward the Southwest style with Rotel and a spicy cheese topping.
What occasions or celebrations is a low carb breakfast casserole traditionally associated with in American culture?
It is popular for weekend brunches, holiday breakfasts, and as a make‑ahead meal for busy workweeks, especially among families following low‑carb or keto diets.
What are authentic traditional ingredients for a low carb breakfast casserole versus acceptable substitutes?
Authentic ingredients include pork or turkey breakfast sausage, heavy cream, eggs, shredded cheese, and a spicy tomato element like Rotel. Substitutes can be turkey sausage, half‑and‑half, dairy‑free cheese, or fresh diced tomatoes with chilies.
What other American low‑carb dishes pair well with this breakfast casserole?
Pair it with a simple avocado salad, sautéed greens, or a side of low‑carb berries for a balanced low‑carb breakfast spread.
What makes this low carb breakfast sausage casserole special or unique in American cuisine?
Its simplicity—just five core ingredients—and the use of a canned Rotel sauce add a quick burst of flavor without extra prep, making it uniquely convenient for low‑carb families.
What are the most common mistakes to avoid when making low carb breakfast sausage casserole?
Common errors include under‑cooking the sausage, not whisking the eggs and cream enough, and baking for too short a time, which leaves a soggy center.
Why does this recipe use heavy whipping cream instead of milk?
Heavy cream adds richness and fat, which keeps the casserole moist and satisfies the high‑fat requirements of keto diets, whereas milk would lower the fat content and could result in a drier texture.
What does the YouTube channel Kate Higdon specialize in?
The YouTube channel Kate Higdon focuses on simple, family‑friendly recipes that are low in carbs and high in flavor, often featuring quick weeknight meals and make‑ahead dishes.
How does the YouTube channel Kate Higdon's approach to low‑carb cooking differ from other health‑focused cooking channels?
Kate Higdon emphasizes minimal ingredient lists and straightforward techniques, avoiding complex meal‑prep steps, whereas many other health‑focused channels may incorporate extensive meal‑planning or exotic ingredients.
Last updated: August 29, 2026
