Breakfast Casserole with Cauliflower Rice
This low-carb breakfast casserole combines spicy pork sausage, tender cauliflower rice, red bell pepper, sweet onion, and eggs with a melted Cheddar topping. Rich, hearty, and lightly peppery, it makes a convenient hot breakfast or brunch dish for a family gathering or a make-ahead morning meal.
- Prep10 mins
- Cook45 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Breakfast Casserole with Cauliflower Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 21
- Heart Health
- 70
- Metabolic
- 24
- Digestive
- 20
- Inflammatory
- 52
- Performance
- 43
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13-inch casserole dish with cooking spray or butter.
- 2
Heat a large skillet over medium-high heat. Cook and stir sausage in the hot skillet until browned and crumbly, 5 to 7 minutes. Reserve the grease in the pan, then place the sausage in the prepared dish.
- 3
Cook and stir cauliflower rice in the reserved grease over medium heat until most of the moisture has been removed, 3 to 4 minutes. Place the cauliflower in the casserole dish, then mix in the bell pepper and onion.
- 4
Whisk eggs in a bowl with milk, Cheddar cheese, salt, and pepper. Pour the egg mixture over the ingredients in the casserole dish; do not mix.
- 5
Bake in the preheated oven until a knife inserted into the center comes out clean, about 30 minutes. Add the remaining cheese on top and continue to bake until melted, 3 to 4 minutes.
- Calories 313.29 kcal Moderate 16%
- Protein 22.78 g Good Source 46%
- Carbohydrate 18.04 g 7%
- Total Fat 16.76 g High 21%
- Saturated Fat 6.98 g High 35%
- Trans Fat 0.05 g High --
- Cholesterol 375.76 mg High 125%
- Sodium 512.23 mg High 22%
- Dietary Fiber 2.84 g Moderate 10%
- Total Sugars 3.04 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 194.18 mg Moderate 15%
- Iron 2.77 mg Moderate 15%
- Potassium 535.03 mg Moderate 11%
- Vitamin A 99.35 mcg Moderate 11%
- Vitamin C 29.07 mg Good Source 32%
- Vitamin D 1.9 mcg Low Source 10%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Onions 🧅
About This Recipe
Breakfast Casserole with Cauliflower Rice is made with 13 ingredients and serves 8. It takes about 55 mins and is rated easy. Key ingredients include Black Pepper, Cheddar Cheese, Cooking Spray, and Eggs. Each serving provides about 313.29 kcal, and is a good source of protein.
Recipe Questions
- What is Breakfast Casserole with Cauliflower Rice made of?
- The main ingredients are Black Pepper, Cheddar Cheese, Cooking Spray, Eggs, Hot Ground Pork Sausage. The full list of 13 is above.
- How long does it take to make Breakfast Casserole with Cauliflower Rice?
- About 55 mins in total: 10 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 313.29 kcal. The full nutrition breakdown is above.
- Is Breakfast Casserole with Cauliflower Rice easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
- Is Breakfast Casserole with Cauliflower Rice healthy?
- Breakfast Casserole with Cauliflower Rice has an easyChef Pro health score of 45/100. Per serving, it provides 313.29 calories and 22.78 g of protein, or 46% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 512.23 mg (22% of the Daily Value) and saturated fat at 6.98 g (35% of the Daily Value). It contains Eggs, Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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