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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!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| 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 |
| Total per serving |
| 6.8 g | 29.9 g | 47.4 g | 578 kcal |
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