Low-Carb Breakfast Casserole with Pumpkin and Sausage

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Looking for a hearty, satisfying start to your day without the carb overload? Our Low-Carb Breakfast Casserole with Pumpkin and Sausage is just what you need! This recipe brings together the rich, savory flavors of sausage and the subtle sweetness of pumpkin, all wrapped up in a cheesy, eggy embrace. Perfect for those crisp autumn mornings, this casserole is not only delicious but also incredibly easy to prepare. Whether you’re a seasoned keto enthusiast or just looking to cut down on carbs, this breakfast casserole is sure to become a morning favorite.

One of the best parts about this low-carb breakfast casserole is its versatility. While we love the combination of pumpkin and sausage, you can easily swap in other low-carb veggies like cauliflower or broccoli to suit your taste or to use up what you have in your fridge. Plus, it’s a fantastic make-ahead meal. Just a bit of prep, and you’ve got a delicious breakfast ready to go for busy mornings. Let’s dive into how this comforting, keto-friendly casserole comes together.

Why You’ll Love This Recipe

  • Perfect for Keto: Fits right into your low-carb diet.
  • Gluten-Free and Diabetic-Friendly: No flour, no starches, no blood sugar spikes!
  • Versatile: Swap in different veggies or cheeses as you like.
  • Make-Ahead Option: Great for meal prep, saving you time.
  • Seasonal Flavors but Flexible: Use pumpkin when in season, or other types of squash throughout the year.
  • Hearty & Filling: Keeps you satisfied with tasty sausage and cheese.
  • Kid-Friendly: Great for the whole family (just skip the sriracha).

Ingredients & Substitutions

Heads up: For exact measurements, see the recipe card below.

Whipping up this casserole is so easy, and you only need a handful of simple ingredients. Here’s what you’ll need to bring this delicious and nutritious breakfast to your table:

  • Sausage Meat: Gluten-free sausage meat is the star of the casserole, bringing a hearty and flavorful base.
  • Onion: Adds a touch of natural sweetness and texture.
  • Garlic: Just a bit to give that aromatic kick.
  • Pumpkin: For a seasonal twist that’s both tasty and nutritious.
  • Wholegrain or Dijon mustard: A little zing for an extra flavor boost.
  • Cheddar Cheese: For that melty, cheesy goodness.
  • Eggs: The binding agent that brings everything together.
  • Cream: Heavy whipping cream adds richness and creaminess to the casserole.
  • Ghee or lard: Perfect for cooking and adding depth to the flavors.
  • Salt and pepper: Essential seasonings to enhance all the other flavors.
  • Homemade Sriracha (Optional): For a spicy kick if you’re up for it.
Low-Carb Casserole with Pumpkin and Sausage recipe with sriracha topping.
Can I use a different type of sausage meat?

Absolutely! Feel free to use your preferred sausage variety. Spicy chorizo is a fantastic choice, especially if you enjoy a kick of heat. It pairs wonderfully with pumpkin, adding an extra layer of flavor to your low-carb breakfast casserole.

What can I use instead of cheddar cheese?

If you’re not a fan of cheddar or just want to try something different, go for it! You can use any melty cheese like mozzarella, gouda, or even a mix of your favorite cheeses. Each brings its unique taste and texture, making your low-carb breakfast casserole even more special.

Is there an alternative to pumpkin?

Definitely! While pumpkin gives this low-carb casserole casserole a lovely autumnal feel, feel free to swap it with other squashes like butternut squash or zucchini. Both are great low-carb options and will blend beautifully with the other ingredients. Steamed broccoli or cauliflower are also a good swap.

How To Make Low-Carb Breakfast Casserole with Pumpkin and Sausage

Preheat and Prep the Sausage. Start by setting your oven to 350°F (175°C) fan assisted, or 380°F (195°C) conventional. Then, take the sausage meat and remove any casing. Heat a tablespoon of ghee in a pan and cook the sausage meat, breaking it apart with a spatula. Once it’s nicely browned (about 6-8 minutes), use a slotted spoon to transfer it to a mixing bowl.

Cook Onion and Garlic. Next, peel and slice the onion, and mince the garlic. Cook the onion in the same pan with the remaining ghee until they’re fragrant and lightly browned, which should take 5 to 7 minutes. Then add the garlic and cook for another minute.

Cooked sausage meat in a skillet.
Caramelized onion in a skillet.

Add Pumpkin. Dice the pumpkin into small pieces, about ½-inch (1 cm) and add it to the pan with the onion. Cover with a lid and cook on medium-low until the pumpkin is fork-tender, about 8 minutes.

Combine with Sausage. Once the pumpkin is tender, add it to casserole dish with the cooked sausage. Stir in the mustard and mix everything well.

Diced pumpkin in a skillet.
Cooked sausage, caramelized onions and pumpkin.

Prepare the Egg Mixture. Crack the eggs into a separate bowl and whisk them with the cream. Add most of the shredded cheddar cheese, reserving about a third for topping later. If needed, season with a pinch of salt and pepper.

Eggs mixed with cream.
Grated cheese.

Assemble the Casserole. Pour the sausage and pumpkin mixture into a baking tray. Then, evenly spread the egg-cheese mixture over the top and gently stir to combine. Sprinkle the remaining cheddar cheese on top.

Bake. Place the tray in the oven and bake for about 25 minutes, or until the top is golden brown. If you’re using it, drizzle some homemade Sriracha sauce over the casserole right before serving.

Low-Carb Casserole with Pumpkin and Sausage ready to be baked.
Baked Low-Carb Casserole with Pumpkin and Sausage.

Tips for Best Low-Carb Breakfast Casserole with Pumpkin & Sausage

  • Pumpkin Prep: If you’re using a type of pumpkin or winter squash with thicker skin (like butternut squash), you’ll need to peel it first for a more tender bite. Options like Hokkaido or Delicata don’t require peeling. Also, smaller dice means faster cooking!
  • Cheese Choices: Using a mix of cheeses can add depth to the flavor. Try combining cheddar with a bit of mozzarella or gouda for a nice, gooey texture.
  • Watch the Oven: Ovens can vary, so start checking your casserole around the 20-minute mark. You’re looking for a golden brown top and an egg mixture that’s set but not overcooked.

Storage Instructions

How long will the casserole keep in the fridge?

You can store the casserole in an airtight container in the refrigerator for up to 5 days.

Can I freeze this low-carb breakfast casserole?

Yes, this casserole freezes well. Cut it into portion-sized pieces and store them in freezer-safe bags or containers. It can be frozen for up to 3 months. Just thaw in the fridge overnight and reheat in the oven or microwave when you’re ready to enjoy it again.

What’s the best way to reheat the casserole?

For reheating, you can use the oven or microwave. If using the oven, cover the casserole with foil and heat it at 350°F (175°C) fan assisted, or 380°F (195°C) conventional, until it’s warmed through. In the microwave, reheat it in short intervals, checking periodically, to avoid overheating or drying it out.

Low-Carb Casserole with Pumpkin and Sausage recipe with sriracha topping.

How to Serve This Low-Carb Breakfast Casserole

Your Low-Carb Breakfast Casserole with Pumpkin and Sausage is a versatile dish that pairs wonderfully with a variety of sides. Whether you’re spicing it up or keeping it light, here are some serving ideas:

  • Add Some Heat: A drizzle of homemade Sriracha on top of your casserole slice can bring a zesty and vibrant touch to your meal. It’s a simple yet effective way to enhance the flavors.
  • Keto Bread Companion: For those who enjoy the feel of bread with their meals, a slice of keto-friendly bread is a great addition. It complements the casserole and is perfect for dipping.
  • Refreshing Salad Side: Pair your casserole with a crisp green salad dressed in a light vinaigrette. This adds a refreshing element to your meal and balances the richness of the casserole.
  • Solo Star: Of course, this casserole is hearty enough to enjoy on its own. Serve it straight from the oven for a fulfilling, low-carb meal that’s packed with flavor.

Tools for This Low-Carb Breakfast Casserole

  • Large Skillet: Essential for browning the sausage and cooking the onion, garlic, and pumpkin to perfection.
  • Baking Tray or Casserole Dish: A good-sized baking tray or casserole dish is key for assembling and baking your casserole. Make sure it’s oven-safe and just the right size for your servings.
Low-Carb Casserole with Pumpkin and Sausage recipe with sriracha topping.

Low-Carb Breakfast Casserole with Pumpkin and Sausage

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Transform your breakfast with our Low-Carb Breakfast Casserole, featuring pumpkin and sausage. It's a simple yet flavorful dish that's easy to prepare and great for keto meal prep. Enjoy a warm, cheesy, and satisfying meal that's ready in just over an hour, ideal for busy mornings or a comforting weekend brunch.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
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  • 1.1 lbs gluten-free sausage meat (casing removed)
  • 1 medium white onion (sliced)
  • 3 cloves garlic (minced)
  • 2 cups diced pumpkin
  • 1 tbsp wholegrain mustard (or Dijon mustard)
  • 2 cups shredded cheddar cheese (or mozzarella, gouda, etc.)
  • 6 large eggs
  • ½ cup cream (heavy whipping)
  • 3 tbsp ghee (or lard)
  • salt and pepper (to taste)
  • Sriracha to serve (optional)


  • Set your oven to 350 °F (175 °C), or 380 °F (195 °C).
  • Remove the casing from the sausage meat and brown it in a skillet with a tablespoon of ghee. Break it apart as it cooks, which should take about 6-8 minutes. Then transfer it to a mixing bowl.
  • In the same skillet, cook the sliced onion with the remaining ghee until they are fragrant, for 5 to 7 minutes. Add minced garlic and cook for another minute.
  • Add diced pumpkin to the skillet and cook until it's fork-tender, approximately 8-10 minutes.
  • Transfer the cooked pumpkin to the bowl with the sausage. Add mustard and most of the cheddar cheese, reserving some for topping. Mix well.
  • Whisk the eggs with cream in a separate bowl, seasoning with salt and pepper.
  • Place the sausage and pumpkin mixture into a baking tray. Pour the egg mixture over it and top with the remaining cheddar cheese.
  • Bake in the oven for about 25 minutes or until the top is golden brown. Optionally, top with homemade Sriracha sauce before serving.


Calories: 578kcalNet Carbs: 6.7gCarbohydrates: 7.8gProtein: 29.9gFat: 47.4gSaturated Fat: 23.5gSodium: 703mgMagnesium: 38mgPotassium: 493mgFiber: 1.1gSugar: 3.2g


  • Serving Size: 1 slice, about 225 g (8 oz).
  • Storage: Keep the casserole in the fridge for up to 5 days or freeze it for up to 3 months. Thaw overnight in the fridge and reheat in the oven or microwave.
  • Serving: This casserole is great on its own with some Sriracha (you can make your own), but adding a side of keto bread or a light salad can elevate the meal.
  • Easy Swaps: Try chorizo instead of Italian sausage, a combination of different types of cheese such as mozzarella, cheddar and gouda, or swap zucchini for pumpkin for a lower carb option that’s available all year.

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