Serves: 6
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Ingredients
1 lb lean ground sausage (or ground turkey/chicken for lighter version)
6 large eggs
1 cup shredded cheddar cheese (use reduced-fat for WW/SW)
¼ cup heavy cream (or fat-free milk for WW/SW)
½ cup chopped onion (optional)
½ cup chopped bell pepper (optional)
Salt & pepper to taste
1 bag (12 oz) cauliflower tots or keto-friendly “tater tots” substitute (see below)
For homemade keto tots:
Blend 2 cups riced cauliflower, ½ cup shredded mozzarella, 1 beaten egg, and a pinch of salt. Shape into small tots and bake until firm before layering.
Instructions
Preheat oven to 375°F (190°C) and lightly grease a baking dish.
Cook the meat:
In a pan, cook sausage (or chosen meat) until browned. Drain excess fat.
Mix the eggs:
In a bowl, whisk eggs, cream, salt, and pepper.
Assemble the casserole:
Spread cooked sausage evenly in the baking dish.
Add onion and peppers if using.
Pour egg mixture over the top.
Sprinkle shredded cheese.
Arrange cauliflower tots evenly across the top.
Bake for 25–30 minutes until the eggs are set and the top is golden and crisp.
Rest 5 minutes before slicing and serving.
Plan Notes
Keto / Low Carb: 6–8g net carbs per serving
Weight Watchers: ~5–7 points (depending on cheese & meat choice)
Slimming World:
Free if using lean meat (5% or less) and cheese as part of your Healthy Extra A
Syns: cauliflower tots (1–2 syns max depending on brand or recipe)
Gluten-free & wheat-free ✅
Variations
Add spinach, mushrooms, or zucchini for more speed foods (SW-friendly).
Use turkey bacon or veggie mince for a lighter version.
For a crispier topping, broil for 2–3 minutes after baking.
