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Sausage & Pumpkin Breakfast Keto Casserole

4.8 stars, average of 51 ratings

Sausage & Pumpkin Breakfast Keto CasserolePin itFollow us 136.0k

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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Hands-on Overall

Allergy information for Sausage & Pumpkin Breakfast Keto Casserole

✔  Gluten free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
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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

  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 Keto 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 Keto 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 Keto Casserole
  4. 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. Sausage & Pumpkin Breakfast Keto Casserole
  5. Once the pumpkin is tender, transfer into the bowl with the cooked sausage and add the mustard. Sausage & Pumpkin Breakfast Keto 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 Keto Casserole
  7. Crack the eggs in a bowl and mix with the cream. Season with salt and pepper. Sausage & Pumpkin Breakfast Keto 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 Keto Casserole
  9. Top with the remaining cheddar cheese and place in the oven. Sausage & Pumpkin Breakfast Keto 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 Keto Casserole

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Sausages, pastured, free of gluten and sugar
0.5 g13.8 g14.8 g192 kcal
Onion, white, fresh
1.4 g0.2 g0 g7 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Pumpkin, fresh
2.3 g0.4 g0 g10 kcal
Dijon mustard
0 g0.1 g0.1 g2 kcal
Cheese, cheddar
1.2 g8.6 g12.5 g152 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.5 g0.4 g7.6 g73 kcal
Ghee
0 g0 g7.5 g68 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
6.8 g29.9 g47.4 g578 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (12)

Can you substitute butternut squash for the pumpkin?

Reply

Yes, you can 😊 If you are watching your carbs, keep in mind that butternut squash contains more carbs than pumpkin. It is still a good alternative though!

Reply

If I made this with green onions and Zucchini, left out pumpkin and white onion would I drop tge carb count some?

Reply

Yes, that would definitely decrease the carb count (if you used an equivalent amount)!

Reply

It is impossible to describe how YUMMY this recipe is. Thanks again Martina. Absolutely delicious.

Reply

Thank you so much Inge!

Reply

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 😊

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