- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Cost per Serving: ~$2.00
- Calories per Serving: 320 kcal
Looking for a Gluten Free Breakfast Casserole that’s easy to make, low in carbs, and absolutely delicious? This protein-packed casserole is the perfect solution for busy mornings, weekend brunches, or meal prep for the week.
Made with eggs, sausage, cheese, and fresh veggies, it’s naturally gluten-free, keto-friendly, and incredibly satisfying. Plus, you can customize it with your favorite ingredients—like bacon, spinach, or mushrooms!
Let’s get cooking!
Table of Contents
Why You’ll Love This Gluten Free Breakfast Casserole Recipe
This gluten-free breakfast casserole isn’t just another breakfast dish—it’s a game-changer for busy mornings, family brunches, and meal prep. Here’s why this recipe will become a regular favorite in your kitchen:
Naturally Gluten-Free & Family-Friendly
If you or someone in your family follows a gluten-free diet, this casserole is a safe, delicious option. It’s made with naturally gluten-free ingredients like eggs, sausage, cheese, and vegetables, so there’s no need for special flour blends or complicated substitutions.
- Perfect for families with gluten sensitivities
- Safe for kids and picky eaters
- Great for brunch gatherings where dietary needs vary
High-Protein & Low-Carb – Keeps You Full Longer
This casserole is packed with protein and healthy fats, making it ideal for low-carb and keto diets. Unlike sugary breakfasts that cause blood sugar spikes and crashes, this dish provides sustained energy to power your morning.
- 20g of protein per serving
- Only 4g net carbs—perfect for keto dieters
- Satiating fats from cheese, eggs, and sausage
Pro Tip: Add avocado on the side for extra healthy fats!
Quick & Easy to Make – Minimal Effort, Big Flavor
This recipe requires just 10 minutes of prep and the oven does the rest. No complicated techniques—just whisk, assemble, and bake!
- Great for busy mornings when time is tight
- Perfect for meal prep—make once, enjoy all week
- Minimal cleanup with one casserole dish
Pro Tip: Assemble the night before and bake fresh in the morning!
Customizable for Every Taste
No two families like the same thing—and that’s okay! This gluten-free breakfast casserole is easy to customize:
- Switch the protein: Sausage, bacon, ham, or even turkey.
- Mix up the veggies: Spinach, mushrooms, tomatoes, or zucchini.
- Try different cheeses: Cheddar, pepper jack, feta, or gouda.
Pro Tip: Make a half-and-half casserole—one side with veggies, the other with sausage—so everyone’s happy!
Perfect for Meal Prep
Spend less time cooking and more time enjoying breakfast! This casserole stores beautifully and reheats well, making it a meal prep MVP.
- Fridge: Lasts 3-4 days in an airtight container.
- Freezer: Can be frozen for up to 2 months.
- Reheating: Just pop a slice in the microwave or oven.
Pro Tip: Freeze individual portions for a grab-and-go breakfast.
Versatile for Any Occasion
This casserole isn’t just for breakfast—it fits into any mealtime:
- Brunch gatherings: Serve with fresh fruit and avocado toast.
- Holiday mornings: Prep ahead for stress-free entertaining.
- Breakfast-for-dinner nights: Add a side salad for a quick, hearty meal.
Pro Tip: Pair it with this Herbal Chai Tea for a cozy, indulgent breakfast experience
This gluten-free breakfast casserole is simple, satisfying, and endlessly customizable. Whether you’re cooking for your family, hosting brunch, or meal-prepping for the week, this dish delivers on taste, nutrition, and convenience—every single time.
Tried this recipe? Let me know in the comments what you think!
How to make this Gluten Free Breakfast Casserole
Ingredients
For the Casserole Base:
- 10 large eggs
- 1 cup heavy cream (or unsweetened almond milk for fewer calories)
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp paprika
For the Filling:
- 1 lb gluten-free breakfast sausage, cooked and crumbled
- 1 ½ cups shredded cheddar cheese (or any cheese you love)
- 1 cup diced bell peppers (mix of red, green, and yellow)
- ½ cup diced onions
- 1 cup fresh spinach, chopped
Optional Add-Ins:
- 1 cup sautéed mushrooms
- ½ cup diced tomatoes (drained)
- ¼ cup crumbled feta cheese
Instructions
1-Preheat and Prep
- Preheat your oven to 375°F (190°C).
- Grease a 9×13-inch casserole dish with butter or avocado oil.
2-Cook the Sausage
- In a large skillet, cook the gluten-free sausage over medium heat until browned and cooked through.
- Drain excess grease and set aside.
Pro Tip: Choose a gluten-free sausage brand to ensure no hidden wheat-based fillers.
3-Prepare the Egg Mixture
- In a large mixing bowl, whisk together the eggs, heavy cream, salt, pepper, garlic powder, and paprika.
Pro Tip: Whisk the eggs until slightly frothy for a lighter, fluffier texture.
4-Assemble the Casserole
- Spread the cooked sausage evenly across the bottom of the casserole dish.
- Layer with chopped spinach, diced peppers, and onions.
- Pour the egg mixture evenly over the fillings.
- Sprinkle the shredded cheddar cheese on top.
5-Bake to Perfection
- Bake for 35-40 minutes, or until the eggs are set and the top is golden brown.
- Let the casserole cool for 5-10 minutes before slicing and serving.
Pro Tip: Insert a knife in the center—if it comes out clean, the casserole is ready!
Expert Tips for a Perfect Gluten Free Breakfast Casserole
- Don’t Overbake: Overbaking will make the eggs rubbery. Stick to 35-40 minutes and check for doneness.
- Use Full-Fat Cheese: Full-fat cheese melts better and adds richness to the dish.
- Let It Rest: Allow the casserole to sit for 5-10 minutes after baking to firm up.
- Prep Ahead: You can assemble the casserole the night before and bake it fresh in the morning.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Fat | 25g |
| Saturated Fat | 12g |
| Carbohydrates | 5g |
| Fiber | 1g |
| Net Carbs | 4g |
| Protein | 20g |
| Sodium | 650mg |
What to Serve with This Gluten Free Breakfast Casserole
This gluten-free breakfast casserole is hearty and satisfying on its own, but pairing it with the right side dishes and drinks can take your breakfast or brunch to the next level. Whether you want something light and fresh, savory and filling, or sweet and indulgent, here are some perfect pairings to complete your meal.
1. Fresh & Light Sides
Balance the richness of the casserole with light, refreshing sides:
- Avocado Slices or Guacamole: The creamy texture and healthy fats of avocado pair perfectly with the savory flavors of the casserole.
- Fresh Green Salad: A simple salad with spinach, arugula, cherry tomatoes, and a lemon vinaigrette adds a crisp contrast.
- Sliced Cucumbers & Cherry Tomatoes: Serve with a drizzle of olive oil and sea salt for a fresh, crunchy side.
Pro Tip: Add a sprinkle of chia seeds or hemp seeds to your salad for an extra boost of fiber
2. Sweet & Fruity Sides
Add a touch of natural sweetness with these low-carb, gluten-free options:
- Berry Medley: A mix of strawberries, blueberries, raspberries, and blackberries provides a refreshing burst of flavor.
- Chia Seed Pudding: Made with unsweetened almond milk and fresh berries, it’s a delicious, fiber-rich side.
- Coconut Yogurt with Nuts: Top with keto granola for a creamy and crunchy combination.
Check out these delicious Toddler Smoothie Recipes for more fruit-based inspiration!
Pro Tip: Add a sprinkle of cinnamon to your yogurt or berries for a warm, cozy flavor
3. Savory Sides for a Hearty Breakfast
Turn this casserole into a complete brunch feast by adding these savory favorites:
- Crispy Bacon: Classic and simple—just make sure it’s gluten-free.
- Turkey Sausage Patties: A leaner protein option that complements the egg-based casserole.
- Keto Avocado Toast: Serve on gluten-free bread or keto chaffles.
Pro Tip: Add a dash of smoked paprika to your bacon or sausage for extra depth of flavor!
4. Low-Carb, Gluten-Free Drinks
No breakfast is complete without a delicious drink. Here are some gluten-free, keto-friendly options:
- Bulletproof Coffee: Made with butter, MCT oil, and hot coffee for sustained energy.
- Keto Hot Chocolate: A sugar-free, chocolatey indulgence that pairs perfectly with a savory breakfast.
- Fruit Smoothie: Blend berries, almond milk, and avocado for a nutrient-packed beverage.
Try this decadent Homemade Mocha Cappuccino for a rich, chocolatey treat!
Pro Tip: Add a splash of vanilla extract or cinnamon to your coffee or hot chocolate for a café-like experience.
5. Gluten-Free & Keto-Friendly Baked Goods
If you want a more indulgent brunch spread, add some gluten-free baked goods:
- Keto Pancakes: Made with almond flour and served with sugar-free syrup.
- Low-Carb Blueberry Muffins: Soft, moist, and bursting with juicy berries.
- Gluten-Free Biscuits: Perfect for soaking up eggy goodness from the casserole.
Pro Tip: Serve warm keto muffins with a pat of butter and a drizzle of sugar-free syrup
Your gluten-free breakfast casserole becomes even more satisfying and versatile when paired with the right sides. Whether you choose fresh fruit, savory meats, sweet drinks, or keto-friendly baked goods, there’s something here for every taste and occasion.
What’s your favorite pairing? Let me know in the comments!
Print
Gluten Free Breakfast Casserole
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Diet: Gluten Free
Description
This Gluten-Free Breakfast Casserole is packed with eggs, sausage, cheese, and fresh vegetables for a nutritious, protein-rich breakfast. It’s naturally gluten-free, low-carb, and perfect for meal prep or family brunch. With just 10 minutes of prep, this dish is easy to customize and guaranteed to please a crowd!
Ingredients
For the Casserole Base:
10 large eggs
1 cup heavy cream (or unsweetened almond milk)
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp smoked paprika
For the Filling:
1 lb gluten-free breakfast sausage, cooked and crumbled
1 ½ cups shredded cheddar cheese (or your preferred cheese)
1 cup diced bell peppers (red, green, and yellow)
½ cup diced onions
1 cup chopped spinach
Optional Add-Ins:
1 cup sautéed mushrooms
½ cup diced tomatoes (drained)
¼ cup crumbled feta cheese
Instructions
1. Preheat and Prep the Dish
- Preheat your oven to 375°F (190°C).
- Grease a 9×13-inch casserole dish with butter or avocado oil.
2. Cook the Sausage
- In a large skillet over medium heat, cook the gluten-free sausage until browned and fully cooked.
- Drain excess grease and set aside.
Pro Tip: Choose a sausage brand that is certified gluten-free to avoid hidden gluten-based fillers.
3. Whisk the Egg Mixture
- In a large mixing bowl, whisk together the eggs, heavy cream, salt, pepper, garlic powder, and paprika until well combined.
Pro Tip: Whisk the eggs until slightly frothy for a lighter, fluffier casserole texture.
4. Assemble the Casserole
- Spread the cooked sausage evenly across the bottom of the casserole dish.
- Layer with chopped spinach, diced peppers, and onions.
- Pour the egg mixture evenly over the fillings.
- Sprinkle the shredded cheese evenly on top.
5. Bake the Casserole
- Bake in the preheated oven for 35-40 minutes, or until the eggs are set and the top is golden brown.
- Let the casserole cool for 5-10 minutes before serving.
Pro Tip: Insert a knife into the center of the casserole—if it comes out clean, the dish is ready!
Notes
- Make it Dairy-Free: Substitute heavy cream with unsweetened almond milk and use a dairy-free cheese alternative like Violife.
- Make it Vegetarian: Swap the sausage for sautéed mushrooms or roasted sweet potatoes.
- Spice It Up: Add a dash of red pepper flakes or chopped jalapeños for a spicy kick.
- Storage Tips:
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Freeze portions for up to 2 months.
- Reheat: Warm individual portions in the microwave or oven at 300°F.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: rise & dine
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice (⅛ of casserole)
- Calories: 320 kcal
- Sugar: 2g
- Sodium: 650mg
- Fat: 25g
- Saturated Fat: 12g
- Unsaturated Fat: 10g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 20g
- Cholesterol: 270mg
Keywords: Gluten-free breakfast casserole, low-carb breakfast casserole, gluten-free egg bake, healthy breakfast casserole, keto breakfast casserole, meal prep breakfast
Frequently Asked Questions (FAQ)
What is the best breakfast for gluten intolerance?
The best breakfast for someone with gluten intolerance is one that’s naturally gluten-free and made with whole, unprocessed ingredients. Great options include:
Egg-based dishes like this gluten-free breakfast casserole
Greek yogurt with nuts and berries
Chia seed pudding with almond milk
Gluten-free avocado toast on certified gluten-free bread
Pro Tip: Always double-check packaged foods for hidden gluten, especially in sausages, granola, and cereals.
Is anything McDonald’s breakfast gluten-free?
While McDonald’s offers some gluten-free options, most breakfast items contain gluten or risk cross-contamination. However, these items are generally considered safe for gluten-intolerant individuals:
Fruit & Maple Oatmeal (without cream) – Confirm the oats are gluten-free.
Scrambled eggs (prepared separately in some locations)
Sausage patties (check with your location, as recipes vary)
Pro Tip: Always inform the staff about your gluten intolerance to minimize cross-contamination risks.
What is a good egg substitute for gluten-free cupcakes?
If you need to make gluten-free cupcakes but can’t use eggs, here are some effective substitutes:
Flaxseed meal: 1 tbsp ground flaxseed + 3 tbsp water (let sit for 5 minutes)
Unsweetened applesauce: ¼ cup applesauce per egg
Mashed banana: ¼ cup mashed banana per egg (best for sweeter cupcakes)
Aquafaba: 3 tbsp chickpea water per egg (great for fluffy cupcakes)
Pro Tip: Flaxseed meal works best for denser baked goods, while aquafaba adds a light, airy texture.
Is Jimmy Dean Loaded Potato Breakfast Bowl gluten-free?
No, Jimmy Dean Loaded Potato Breakfast Bowl is not gluten-free. It contains ingredients like potatoes with gluten-based seasonings. If you’re looking for a gluten-free breakfast bowl, try these options:
Homemade egg and sausage bowls with gluten-free sausage
Keto breakfast casseroles made with eggs, cheese, and veggies
Gluten-free breakfast skillets with potatoes, bacon, and avocado
Pro Tip: Always check labels, as some Jimmy Dean products are gluten-free, but many are not.
kitchen tools that make preparing a gluten-free breakfast casserole easier:
Please note that the links below are affiliate links. If you click and make a purchase, I’ll earn a small commission (at no additional cost to you). Thank you for supporting my blog!
1-Pyrex 3-Quart Glass Baking Dish with Lid
A durable, oven-safe glass dish perfect for baking and serving your breakfast casserole. The lid makes storage easy for meal prep!
2-OXO Good Grips Balloon Whisk
This stainless steel whisk helps you achieve perfectly fluffy eggs for your casserole. The comfortable grip makes whisking quick and effortless.
Would you like more kitchen tool suggestions for this recipe?
Final Thoughts
This Gluten Free Breakfast Casserole is the perfect blend of savory flavors, creamy texture, and wholesome ingredients. Whether you’re serving it for a family breakfast or prepping meals for the week, it’s sure to become a regular favorite in your kitchen.
Tried this recipe? Let me know how it turned out in the comments below!
Happy cooking!
Yum yum