Total Pageviews

Thursday, 15 September 2022

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


Angie's Recipes said...

Eggs are the perfect superfood! Had 5 this morning :-))

Martha said...

Sounds so delicious!

Luiz Gomes said...

Boa tarde meu querido amigo. A receita parece maravilhosa e muito gostosa.

DVArtist said...

This looks so good. I think we will have this for dinner tomorrow night. Have a nice day.

Tom said...

...we have a similar one for breakfast at Christmas .

Elephant's Child said...

I love the variety of your meals. I suspect I would replace the sausage with mushrooms - or simply just leave it out.

~Lavender Dreamer~ said...

I would love this egg dish. I have eggs for lunch sometimes and there's something comforting about this type of meal!

William Kendall said...

That sounds good.

Christine said...

looks so good

happyone said...

Looks delicious.
Lots of goodness inside those shells. :)

Practical Parsimony said...

I love eggs, so there is no need to try to convince me. Back in the 60s, I think, when eggs were declared verboten, we begged my father not to eat so many. He cursed a bit every time and never slowed down. He had a couple of eggs and bacon for breakfast along with toast. Then, he took a fried egg sandwich for mid-morning. Then, he had lunch but probably not eggs. He could eat eggs anytime. He grew up during the Depression, so I wonder if hens with eggs were a staple or if he missed eggs and made up for it during adulthood. The bacon and sausage may have contributed to his fatal pancreatic cancer. Who know? I can eat three eggs, scrambled, and feel full for the rest of the morning. I just wish I had hens so I could feed them well and eat the golden- and orange-yolk eggs.

J.P. Alexander said...

Gracias por la receta te mando un beso.

Angie said...

Jan - I like this recipe - eggs, greens and sausage (but CHICKEN sausage). Although I am in good health, my doc suggests that I cut back on processed meats ... I would eat this for breakfast, lunch OR dinner!!! Enjoy your weekend.

Lady Caer Morganna said...

This sounds delicious! My husband was recently diagnosed with diabetes and we are looking for some good recipes to help his diet! Thank you!!

Margaret D said...

That looks delicious.

italiafinlandia said...

Thanks for the important information about eggs.

Valerie-Jael said...

This sounds delicious, thanks for sharing! Hugs, Valerie

eileeninmd said...

Looks delicious, thank for sharing.
Have a great day and a happy weekend.

chica said...

Que ótima e tão saudável receita essa, Jan!

Um lindo fim de semana! beijos, chica

Francisco Manuel Carrajola Oliveira said...

Hummm tem um aspecto delicioso.
Um abraço e tenha um bom fim-de-semana.

Dedais de Francisco e Idalisa

Hootin Anni said...


Rose said...

Sounds tasty!

Jo said...

It looks tasty. I love eggs any which way.

Ana Mínguez Corella said...

It looks very good...have a nice weekend

This N That said...

Delicious!! I have made something very similar most of my life..Thanks for the Egg update...

Breathtaking said...

Hello Jan,
Now, this is my kind of meal. Hardly any fat and a healthy comforting meal for breakfast lunch or dinner. Thank you for the recipe.
Enjoy your weekend
All the best.

Ananka said...

Looks really good :-D

Teresa said...

Tal vez haga un día esta receta. Besos.

Conniecrafter said...

My hubby would like this

It's me said...

Happy weekend…love from me and Leaf 🍀🐾💗🍀

Divers and Sundry said...

I have a similar dish I make sometimes, but yours looks like a healthier option.

kitty@ Kitty's Kozy Kitchen said...

This sounds delicious! I eat a crustless quiche every morning for breakfast.