⏱ 60 min totalKeto Sausage Breakfast Casserole
Per 1 serving · 221 g · 7 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs8.5g7% of calories
- Fat40g76% of calories
At a glance
One serving of Keto Sausage Breakfast Casserole (221 g) has 474 calories, with 20 g of protein, 8.5 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (76% of calories). It is high in protein (40% DV), Vitamin A (41% DV) and riboflavin (b2) (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 47%, 105% and 124% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A41%
- Riboflavin (B2)39%
- Vitamin B622%
- Vitamin B1269%
- Pantothenic acid31%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin D11%
- Folate (B9)14%
- Copper12%
Watch
20%+ of the daily value
- Sodium47%
- Saturated fat105%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 extra large Egg
⅛ head small Cauliflower
57g Smoked sausage
¼ cup, fluid Heavy whipping cream
⅛ cup, shredded Cheddar cheese- 🥄⅛ tsp Salt
⅛ tsp or 1 packet Yellow mustard
Directions
- 1
Preheat oven to 350°F.
- 2
Cook sausage and set aside. Chop cauliflower.
- 3
Mix sausage, heavy whipping cream, chopped cauliflower, cheese, eggs, salt, and mustard in a bowl.
- 4
Place in a 9×13 casserole dish that has been lightly sprayed with cooking spray. Bake for 45 minutes at 350°F or until firm and not watery. Serve hot.
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 371 μg | 41% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 2 μg | 69% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 192 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 230 mg | 23% |
| Iron | 4 mg | 49% |
| Potassium | 373 mg | 8% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 305 mg | 44% |
| Zinc | 3 mg | 27% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.1 mg | 3% |
| Selenium | 33 μg | 61% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 55 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 367 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 474 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Keto Sausage Breakfast Casserole?
One serving of Keto Sausage Breakfast Casserole (1 serving) has 474 calories, which works out to 215 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Keto Sausage Breakfast Casserole high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Keto Sausage Breakfast Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Sausage Breakfast Casserole?
1089 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Sausage Breakfast Casserole?
3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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