Low Carb Sausage Breakfast Casserole

Are Sweet Potatoes Low Carb?

Some of you may be wondering how sweet potatoes are low carb, but the entire recipe uses one cubed sweet potato, 20 net carbs for the entire recipe that feeds 8 to 10. Sweet potatoes are also a low glycemic food that deliver tons of nutrition and flavor. You can further devalue the carbs by baking and then refrigerating causing more resistant starch, but truthfully, they are worth not worrying about. You CAN leave the potatoes out and make sausage, spinach and perhaps mushrooms if you’re concerned.

How do you Cube and Roast Sweet Potatoes?

Sweet potatoes are quite fibrous and not that easy to cut in half, so peel first and then do your best to use a sharp knife and slice in half lengthwise. From there cut one inch slices lengthwise and then chop into cubes. You will be surprised just how many cubes you get from just one potato.

Roasted cubed sweet potatoes are a treat in and of themselves and I often use them in this kale Autumn salad. They are an easy side dish but particularly delicious in frittatas and egg casseroles. Toss with some olive oil (not too much) salt and pepper and maybe a little bit of paprika, chili powder or gentle smidge of cayenne. Bake on 400 degrees F. for about 15 to 20 minutes. No longer than that because you don’t want them mushy.

Tips for Baking Low Carb Sausage Egg Casserole

• Use parchment paper for the bottom if you have it. Eggs are high in protein and that protein can stick.
• Whip eggs frothy for fluffy casserole.
• Make sure your meats are pre-cooked, whether it be sausage or bacon. I prefer sausage, as bacon inside of eggs doesn’t hold its crispiness.
• Try different cheeses, but no need to load up on the cheese. I like cheddar, goat cheese, and manchego in this recipe.
• Do not over bake. This was finished at 25 minutes at 375 degrees F. Another few minutes would have made the eggs tough.
• Cool for five to ten minutes before cutting into.
• Once you cut the first slice, you can slip out the parchment paper.
• Refrigerate and reheat in the oven or toaster oven for best results.
• Play around: Use white potatoes, purple potatoes or make it all carnivore.
• Greens bring color. Use baby spinach, kale, chard, arugula or skip and sprinkle parsley when it comes out of the oven.
• Add in something red for color. I used bomba sauce (from Trader Joe’s). You can add a few slivers of red pepper.

More Breakfast Recipes You Might Love

• Brussels Sprouts Frittata
• Sweet Potato Sheet Pan Frittata
• Asparagus Ricotta Frittata
• Spinach Frittata
• Cauliflower Hash
• Spaghetti Squash Hash Browns

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