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I've been making this comforting sausage casserole for several years. I usually use cauliflower or broccoli but this time I used pumpkin since it's so plentiful in autumn. This casserole is simple, delicious and takes less than an hour to prepare. It will last in the fridge for up to 5 days - that's 5 effortless keto breakfast meals or/ and easy dinners :-)
Hands-on Overall
Nutritional values (per serving)
Net carbs6.8 grams
Protein29.9 grams
Fat47.4 grams
Calories578 kcal
Calories from carbs 5%, protein 21%, fat 74%
Total carbs7.8 gramsFiber1.1 gramsSugars3.2 gramsSaturated fat23.5 gramsSodium703 mg(31% RDA)Magnesium38 mg(10% RDA)Potassium493 mg(25% EMR)
Ingredients (makes 6 servings)
- 500 g gluten-free sausage meat (17.6 oz/ 1.1 lb)
- 1 medium white onion (110 g/ 3.9 oz)
- 3 cloves garlic
- 2 cups diced pumpkin (230 g/ 8.2 oz)
- 1 tbsp wholegrain mustard or Dijon mustard
- 2 cups shredded cheddar cheese (225 g/ 8 oz)
- 6 large eggs
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 3 tbsp ghee or lard (45 g/ 1.6 oz)
- salt and pepper to taste (I like pink Himalayan)
- Optional: Sriracha on top - you can make your own
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Remove the sausage casing and place the sausage meat on a hot pan greased with a tablespoon of ghee. Break any large pieces with a spatula.
- Cook until the meat is browned from all sides. This will take just 6-8 minutes. Then, use a slotted spoon and transfer the meat in large mixing bowl. Set aside.
- Peel and slice the onion and chop the garlic. Place the onion and garlic in the same pan greased with the remaining ghee and cook over a medium heat until fragrant and lightly browned. This will take about 10 minutes.
- Dice the pumpkin into about 1/2-inch (1 cm) pieces. I used onion pumpkin which doesn't require peeling and the skin gets soft when cooked. Place the pumpkin in the pan with the onion and cook for 8-10 minutes until fork-tender.
- Once the pumpkin is tender, transfer into the bowl with the cooked sausage and add the mustard.
- Add shredded cheddar cheese and mix until well combined. Keep about a third of the shredded cheddar cheese aside for topping.
- Crack the eggs in a bowl and mix with the cream. Season with salt and pepper.
- Place the content of the large mixing bowl in a baking tray. Pour the egg mixture evenly over the cooked sausage meat and pumpkin.
- Top with the remaining cheddar cheese and place in the oven.
- Bake for about 25 minutes or until the top is golden brown. Just before serving, optionally top with Sriracha sauce and enjoy!
Sausage & Pumpkin Breakfast Casserole
Step by Step
Ingredients
- 500 g gluten-free sausage meat (17.6 oz/ 1.1 lb)
- 1 medium white onion (110 g/ 3.9 oz)
- 3 cloves garlic
- 2 cups diced pumpkin (230 g/ 8.2 oz)
- 1 tbsp wholegrain mustard or Dijon mustard
- 2 cups shredded cheddar cheese (225 g/ 8 oz)
- 6 large eggs
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 3 tbsp ghee or lard (45 g/ 1.6 oz)
- salt and pepper to taste (I like pink Himalayan)
- Optional: Sriracha on top - you can make your own
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Remove the sausage casing and place the sausage meat on a hot pan greased with a tablespoon of ghee. Break any large pieces with a spatula.
- Cook until the meat is browned from all sides. This will take just 6-8 minutes. Then, use a slotted spoon and transfer the meat in large mixing bowl. Set aside.
- Peel and slice the onion and chop the garlic. Place the onion and garlic in the same pan greased with the remaining ghee and cook over a medium heat until fragrant and lightly browned. This will take about 10 minutes.
- Dice the pumpkin into about 1/2-inch (1 cm) pieces. I used onion pumpkin which doesn't require peeling and the skin gets soft when cooked. Place the pumpkin in the pan with the onion and cook for 8-10 minutes until fork-tender.
- Once the pumpkin is tender, transfer into the bowl with the cooked sausage and add the mustard.
- Add shredded cheddar cheese and mix until well combined. Keep about a third of the shredded cheddar cheese aside for topping.
- Crack the eggs in a bowl and mix with the cream. Season with salt and pepper.
- Place the content of the large mixing bowl in a baking tray. Pour the egg mixture evenly over the cooked sausage meat and pumpkin.
- Top with the remaining cheddar cheese and place in the oven.
- Bake for about 25 minutes or until the top is golden brown. Just before serving, optionally top with Sriracha sauce and enjoy!
Nutrition (per serving)
Calories578kcal
Net Carbs6.8g
Carbohydrates7.8g
Protein29.9g
Fat47.4g
Saturated Fat23.5g
Fiber1.1g
Sugar3.2g
Sodium703mg
Magnesium38mg
Potassium493mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 6.8 g | 29.9 g | 47.4 g | 578 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.5 g | 13.8 g | 14.8 g | 192 kcal |
| Onion, white, fresh |
| 1.4 g | 0.2 g | 0 g | 7 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Pumpkin, fresh |
| 2.3 g | 0.4 g | 0 g | 10 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Cheese, cheddar |
| 1.2 g | 8.6 g | 12.5 g | 152 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.5 g | 0.4 g | 7.6 g | 73 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
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