Best Low-Carb Breakfast Casserole

keto friendly breakfast with cauliflower and spinach

Do you know you can make a very satisfying egg bake or breakfast casserole without the bread and potatoes? If you thought these traditional comfort foods we’re not allowed on your recommended food list, think again. This Low Carb Breakfast Casserole recipe has all the goodness of the traditional recipes but without all the carbs.

When you decide to start following a low carb ketogenic diet, there’ll be certain foods that you miss. Sometimes you learn to eat different foods, but sometimes the missing foods are such a part of your traditions that you find it challenging to give up. I missed my egg casseroles. It was traditional at every holiday brunch and church potluck. Every recipe I knew called for bread and potatoes, which were now off-limits on my low-carb diet

For a couple of years after my T2 diabetes diagnosis in 2015, I avoided the whole egg casserole issue and instead ate plain eggs and meat when faced with a breakfast meal.

Eventually, that got boring, and I decided to start experimenting. Recipes call for mashed cauliflower instead of potatoes. Why could they not be used in an egg bake?

There is no reason as long as you follow these directions (yes, there are a couple of tips that make this recipe work).

breakfast casserole ingredients

How to Make Low-Carb Breakfast Casserole

This recipe calls for 1 pound of bacon. Feel free to substitute 1 pound of bulk breakfast sausage instead if you prefer. Whether you choose bacon or sausage, choose one that does not have added sugar.

Also, feel free to add onions or other vegetables. Just make sure that you adjust the nutritional information accordingly, and if you are using a crunchy vegetable (like broccoli), precook it like the cauliflower.

Prep for Your Low-Carb Breakfast Casserole

We will begin by preparing all of the ingredients.

chopped cauliflower

If using a full head of cauliflower, chop it into small pieces. See attached photographs as reference for size. You do want the pieces relatively small, as it will affect the final texture and flavor of your low-carb breakfast casserole.

chopped bacon raw

Cut the bacon into small pieces as if you were making bacon crumbles. Again, see the attached photos for reference.
And, lastly, chop the fresh spinach.

Cooking and Assembly of your Low-Carb Breakfast Casseroler

Begin by sauteing the bacon in a large frying pan or wok until it is nearly crisp.

chopped bacon cooking

While the bacon is cooking, crack all of the eggs into a mixing bowl or blender container. Add the heavy whipping cream to the eggs. Mix or blend well.

raw eggs in blender container

After cooking the bacon, drain the bacon grease into a heatproof container and transfer the bacon to a lightly greased casserole dish or baking dish. Set the bacon grease aside to use later.

Add two tablespoons of the reserved bacon grease plus the butter into the same pan. Add the cauliflower to the pan and sauté over medium to medium-high heat until the cauliflower turns translucent. You wanted at a stage where it is starting to soften but not overly cooked to where it is mushy.

low-carb breakfast casserole

After sauteing the cauliflower, add it along with the spinach, the egg and cream mixture, and the shredded cheese to the casserole dish with the bacon. Mix well.

Cover your baking dish with either a matching cover or foil. Bake for 30 minutes, covered, in a preheated 350-degree oven. After 30 minutes, remove the cover and bake another 20 minutes.

This recipe does make about 12 servings. If you’re not making it for a gathering, it does freeze and reheat well. Alternatively, it also works well to bake it in lined muffin tins.

Pin image for low-carb keto breakfast casserole
low carb breakfast casserole with spinach and bacon

Low Carb Breakfast Casserole

Low carb version of a classic favorite!
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Course: Breakfast, casserole
Cuisine: American
Keyword: bacon, cauliflower, cheese, egg, spinach
Prep Time: 20 minutes
Cook Time: 50 minutes
Servings: 12
Calories: 366kcal


  • 1 pound bacon
  • 2 tablespoons butter
  • 1 pound raw cauliflower approximately 1 full head
  • 12 large eggs
  • ½ cup heavy whipping cream
  • 8 ounces cheddar cheese shredded
  • 1 cup raw spinach chopped


  • Cut cauliflower into small pieces or use riced cauliflower. Set aside.
  • Chop spinach into small pieces. Set aside.
  • Cut bacon into small pieces, about ½ inch.
  • Cook bacon in large frying pan or wok until nearly crisp.
  • While bacon is cooking, crack eggs into a mixing bowl or blender container.
  • Add cream to eggs. Mix or blend well.
  • Drain bacon grease into a heatproof container.
  • Transfer bacon to a greased casserole or baking dish.
  • Add butter and 2 tablespoons of the reserved bacon grease to the pan.
  • Add the cauliflower to the pan and saute over medium/high heat until cauliflower turns translucent.
  • Add cauliflower, spinach, egg mixture, and shredded cheese to the casserole dish.
  • Mix well.
  • Cover dish and bake at 350° for 30 minutes.
  • Remove cover and bake an additional 20 minutes or until the eggs are set.


One pound of bulk breakfast sausage can be substituted for the bacon.
For either bacon or breakfast sausage, be aware that the brand you choose can affect the nutritional content of this recipe. Use the nutritional information here as a basis and adjust for your specific ingredients if needed.


Nutrition Facts
Low Carb Breakfast Casserole
Amount Per Serving (0 g)
Calories 366 Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 14g88%
Cholesterol 249mg83%
Sodium 473mg21%
Potassium 297mg8%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 17g34%
Vitamin A 913IU18%
Vitamin C 19mg23%
Calcium 183mg18%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition label is calculated by automated third-party services. The nutritional information provided here is an estimate only, for informational purposes only, and can vary depending on the specific ingredients, preparation and accuracy of the third-party system used for calculations. It is always best practice to confirm the nutritional calculations, especially if nutritional information is critical to your diet plan.

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