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Sausage & Pumpkin Breakfast Casserole

|Sausage & Pumpkin Breakfast Casserole

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 :-)

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Preparation time

Hands-on
Overall

Nutritional values (per serving):

6.1 grams 1 grams 30.7 grams 47.3 grams 24.4 grams 577 calories
Total Carbs7.1grams
Fiber1grams
Net Carbs6.1grams
Protein30.7grams
Fat47.3grams
of which Saturated24.4grams
Energy (calories)577kcal
Magnesium39mg (10% RDA)
Potassium501mg (25% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (22%), fat (74%).

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
  • ½ 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:

  1. Preheat the oven to 175 C / 350 F. 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. |Sausage & Pumpkin Breakfast Casserole
  2. 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. |Sausage & Pumpkin Breakfast Casserole
  3. 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. |Sausage & Pumpkin Breakfast Casserole
  4. Dice the pumpkin into about ½-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. |Sausage & Pumpkin Breakfast Casserole
  5. Once the pumpkin is tender, transfer into the bowl with the cooked sausage and add the mustard. |Sausage & Pumpkin Breakfast Casserole
  6. Add shredded cheddar cheese and mix until well combined. Keep about a third of the shredded cheddar cheese aside for topping. |Sausage & Pumpkin Breakfast Casserole
  7. Crack the eggs in a bowl and mix with the cream. Season with salt and pepper. |Sausage & Pumpkin Breakfast Casserole
  8. Place the content of the large mixing bowl in a baking tray. Pour the egg mixture evenly over the cooked sausage meat and pumpkin. |Sausage & Pumpkin Breakfast Casserole
  9. Top with the remaining cheddar cheese and place in the oven. |Sausage & Pumpkin Breakfast Casserole
  10. 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

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Comments (6)

Hi. I'm just starting out on Keto. Made many mistakes so far but learning. Do you think this recipe would be OK to freeze?  Thank you.

Reply

Hi Kerrie, yes, you can freeze this meal. Just skip the topping and add it before serving. I hope this helps Smile

Reply

This recipe was delicious! Very easy to do as well!

Reply

Thank you Lori!

Reply

Fresh pumpkin that are not sold as jack-o-lanterns can be hard to find. Can canned be substituted? Or another squash?

Reply

I'm not sure about canned but I think you can use zucchini or even broccoli and cauliflower (small pieces or "riced").

Reply

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