Sausage and Egg Casserole Bake : Low in Carbs

Did you know that among many of eggs benefits they are:-

1. Full of Vitamins and Minerals – Including vitamins B, C, D, E, K, and more.

2. They can help to lower high blood pressure, peptides present in eggs have been shown to help reduce high blood pressure.

3. Eggs are a great source of protein, one egg contains 6 grams of protein.

4. Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.

5. They have nine essential amino acids … yes, eggs are known as the perfect food as they contain all 9 of the essential amino acids.

Read more about eggs on this post here

So with eggs in mind I am sharing this tasty egg casserole bake recipe you may wish to try 😋


Serves Six
10 eggs
½ cup coconut milk, milk or cashew milk
2 Tbsp Avocado Oil (divided)
1 pound ground chicken sausage (or your favourite sausage)
2 cups arugula
1.5 cups cauliflower rice
8 oz. shredded cheddar cheese (e.g. goat cheddar)
Salt and pepper
Fresh parsley or green onion, to garnish


1. In a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper.
2. In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.
3. Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about ? of the cheese mixture.
4. Use avocado oil spray or butter to grease a baking dish. Pour the egg mixture in and top with the remaining cheese.
5. Bake for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion.


You can use your favourite cheese and green in this recipe. If you don’t like arugula, baby kale, or spinach would work well

See more at original recipe here
Need help with weight, measurement conversion see here

Have you tried this vegetarian low carb / keto recipe for a Breakfast Casserole – see here

Dear reader, a variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

… and just a reminder to keep checking your spam folder. Although blogger does seem to have sorted most of its commenting problems, some bloggers are still finding comments are going incorrectly into spam even after moderation – read more here

All the best Jan

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