KETO 2.0 PLUS
CHEESE, SAUSAGE AND BACON CASSEROLE :
I have personally not been a big fan of casseroles, until I tried this one. Because of my love of this casserole I include this one here and will be adding more to our site, as I go along, because I know a lot of other people really enjoy them.
This site is designed to help as many people as possible break their bad eating habits and get healthier, so for all of you who love casseroles, enjoy this one and keep your eyes open for more. Most of them will probably appear in the membership section of the site.
A keto casserole with cheese, sausage, and bacon tastes so good because it leverages the high-fat, high-flavor ingredients prized by both keto and ancestral diets. It is considered healthy within the framework of a ketogenic diet because it provides high protein and healthy fats while remaining low in carbohydrates.
Why a keto casserole tastes so good:
The irresistible taste of this type of casserole is due to the richness of its core ingredients:
Umami flavor:
Sausage, bacon, and cheese are all high in savory, or umami, flavor compounds. The Maillard reaction that occurs during cooking further develops and concentrates these flavors, making the dish deeply satisfying.
Rich texture:
The high fat content from the cheese, heavy cream, sausage, and bacon creates a creamy, luxurious mouthfeel. This fatty texture enhances the overall flavor profile and provides a sense of fullness and contentment.
Flavor-carrying fats:
Fat acts as a solvent for flavor compounds, helping to distribute the savory aromas from the sausage and bacon throughout the entire dish.
Evolved preference:
Humans have an evolutionary drive to seek out energy-dense foods, and fats are the most calorie-rich macronutrient. Our brains are wired to find high-fat foods highly palatable, associating them with the satiety and energy we need to survive.
Strategic seasoning:
Recipes typically use flavor-enhancing seasonings like garlic powder, onion powder, and herbs that complement and amplify the taste of the other ingredients.
Why a keto casserole is considered “healthy”:
Within the context of a ketogenic diet, this type of casserole is considered a healthy option because it helps achieve and maintain the metabolic state of ketosis.
Blood sugar stability:
High-fat, low-carb meals do not cause a significant spike in blood sugar, which is particularly beneficial for individuals concerned with blood sugar management.
Supports ketosis:
A ketogenic diet is very low in carbs and high in fat. By avoiding carb-heavy fillers like potatoes or bread, this casserole provides energy from fat instead of carbohydrates, encouraging the body to burn fat for fuel.
High in protein:
The combination of sausage, bacon, and eggs delivers a high dose of protein. Protein is essential for building and maintaining muscle mass and helps increase satiety, which can assist in weight management.
Rich in healthy fats:
Keto recipes prioritize sources of healthy fat, such as those from eggs and heavy cream. Some studies suggest that focusing on healthy fats can help improve heart health by influencing cholesterol levels.
Provides essential vitamins and minerals:
When prepared with keto-friendly vegetables like spinach, zucchini, or peppers, the casserole can also be a source of important vitamins, minerals, and fiber.
In Summary:
Breakfast can be prepared ahead of time and stored in the refrigerator or the freezer and save time and money, while creating the very convenient process of having meals prepared that just need to be warmed up making it easier to stick to your eating plan and this is one of then best ones to do it with.
KETO CHEESE, SAUSAGE AND BACON CASSEROLE
Equipment
- 1 Microwave If doing bacon in Microwave
- 1 Skillet or sauce pan Can do both bacon and sausage in a large skillet or a sauce pan
- 1 Oven Could use air fryer, but would need to adjust sizes and amounts
Ingredients
- Non-stick cooking spray
- 2 tbsp Extra Virgin Olive Oil
- 3 cups Broccoli florets optional or substitute vegetable of choice you can also use a package of steam in the bag and microwave then place in casserole
- 3 tbsp Water
- 1 cup Sharp Cheddar Cheese or Colby Jack I use extra sharp cheddar
- 6 slices Bacon cooked and crumbled for this cook in microwave to just underdone
- 1/2 Pound Breakfast Sausage I prefer Tennessee Pride
- 4 Large Eggs
- 1/3 cup Heavy Whipping CVream
- 1/2 tsp Onion Powder
- 1/2 tsp Garlic Powder
- 1/4 tsp Dried Thyme
- 1/2 tsp Dried Oregano
- Salt and pepper to taste
- Fresh parsley optional garnish
Instructions
- Preheat oven to 350 F and spray an 8” x 8” casserole dish with non-stick cooking spray. Set aside.
- Heat the olive oil in a large nonstick sauté pan over medium heat. Add the broccoli and water and cook for 2-3 minutes, or just until the broccoli softens slightly and turns bright green.
- Remove from heat and drain thoroughly. Transfer the broccoli to prepared casserole dish and spread into a uniform layer. Top with shredded cheese and crumbled bacon and slide aside.
- Whisk the eggs with the heavy cream, onion powder, garlic powder, thyme, and oregano. Season with salt and pepper, as desired. Pour the egg mixture over the broccoli, cheese, and bacon and sausage and bake for 17-23 minutes, or until the casserole is set and lightly golden brown on top.
- Remove from oven and let cool for 10 minutes before slicing. If desired, sprinkle with fresh parsley.
Notes
You can replace the cheddar in this dish with Colby Jack or another cheese of choice. Feel free to experiment! You can do this without meat and sub in different veggies or you can do it without veggies and put in more cheese and meat. This recipe is extremely versatile
