Make ahead keto breakfast bowls with sausage, eggs, and cheese on a bed of roasted cauliflower. Make your busy mornings easier with a hearty breakfast that’s ready to go when you are! This post is sponsored by Cabot Creamery.
Is it just me or did life suddenly take off at warp speed? The kids are back in school and they’ve got activities again, and I feel like we’re all coming and going and rushing everywhere.
The past 18 months set a different pace of life for many of us, but now we’re back to the grind. And it’s a bit dizzying… I am not sure I remember how to do this, to be honest.
Mornings are particularly crazy and that’s where these make-ahead keto breakfast bowls come in. At least I can be assured that everyone gets a good solid meal before they head out the door.
Grab and go breakfast
I always like to have a store of healthy breakfasts that my family can grab easily on crazy weekday mornings. Typically that means keto muffins or perhaps something seasonal like keto zucchini bread.
But while those are delicious, sometimes you need a little more. I have three growing kids, and one of them is a 16 year old boy who is essentially a bottomless pit. He’d eat all the muffins if I let him!
My friends at Cabot Creamery challenged me to come up with a good back-to-school recipe using their amazing, award-winning cheddar. And all I could think about was how to use it to send my kids off with good breakfasts in their tummies!
Really, it is simply the best cheddar on the planet. I know I’ve belabored that point before but it’s true. I always regret buying anything else because it pales in comparison in flavor and creaminess. Adding it to the top of a keto breakfast bowl just makes sense.
Roasted Cauliflower Breakfast Bowls
Most freezable breakfast bowl recipes use potatoes for the base. Obviously that’s not an option for me, or for you. So I used the classic potato replacement: cauliflower.
I decided to roast the cauliflower first, to help remove moisture and to amp up the flavor. Then I topped each with some breakfast sausage, scrambled eggs, green onion, and plenty of Cabot Seriously Sharp.
I froze them for a few days, and I was so pleased with how well they reheated. I was worried that the cauliflower might release too much moisture and the eggs would get over-cooked. Thankfully, my fears were unfounded. They’ve made wonderful breakfasts all week long.
Choosing your containers
One thing you need to consider carefully when making these breakfast bowls is the containers in which you store them. They need to be both freezer and microwave-safe.
I used some reusable glass containers with tight-fitting lids. They’re great for sustainability, but you can’t go straight from freezer to microwave with them. You need to let the glass warm up for 30 to 40 minutes, so it doesn’t shatter from the rapid temperature change.
A few other options include disposable bamboo bowls, which can be composted after use, or compostable paper plates. Both of these can go straight from the freezer to the microwave, but they’re obviously not as sturdy. They also need to be covered tightly with something before freezing.
I don’t recommend plastic containers for this, even if they are PBA free. The amount of heating needed to re-warm the food inside may break down the plastic too much.
How to make keto breakfast bowls
After choosing your containers, these breakfast bowls are easy to make. Here are my best tips for getting it right:
- Roast the cauliflower. You can really pre-cook the cauliflower in any way you like but I think roasting brings out the best flavor. It also helps reduce the moisture when you re-heat the bowls.
- Use pre-cooked sausage. This helps save time as pre-cooked breakfast sausage only needs to be heated through quickly.
- Scramble the eggs over low heat. Scrambled eggs should always be cooked slowly over low heat so that they don’t dry out too quickly.
- Layer the ingredients. Whatever contain you choose should be large enough to layer the cauliflower, sausage, egg, and cheese. My glass containers were a bit too large for this purpose, to be honest.
- Cover tightly to reduce the chance of freezer burn.
- Freeze or refrigerate. If you think you will use all the bowls within 5 days, you can simply refrigerate. Any longer than that and they should be frozen.
Make Ahead Keto Breakfast Bowls
Ingredients
- 10 ounces raw cauliflower chopped into bite sized florets
- 1 tablespoon olive oil or avocado oil
- Salt and pepper
- 6 ounces pre-cooked breakfast sausage chopped
- 8 large eggs
- ¼ cup heavy whipping cream
- 1 tablespoon butter
- 2 green onions
- 4 ounces Cabot Seriously Sharp Cheddar grated
Instructions
- Preheat the oven to 400F and spread the cauliflower out on a rimmed baking sheet. Drizzle with the oil and sprinkle with salt and pepper. Toss to combine.
- Bake 15 to 20 minutes, until roasted to your liking. In the last 5 minutes or so, add the sausage to the pan to warm through.
- In a large bowl, whisk the eggs with the heavy whipping cream until well combined. Melt the butter in a large skillet over medium low heat.
- Add the egg mixture and let sit two minutes, then use a rubber spatula to scrape the eggs from the edges of the pan towards the center, turning and mixing lightly to scramble. When the eggs are just cooked through, remove from heat and sprinkle with salt and pepper.
- Divide the cauliflower among four freezer safe and microwave safe containers. Then top with the sausage, eggs, and green onions. Finally top each with the cheese.
- Let come to room temperature if hot, then cover and freeze for up to two weeks or refrigerate for up to 5 days.
- To Reheat from Frozen:
- Remove the cover from the container.
- Microwave on 50% power for 2 to 3 minutes, then stir and continue to microwave until heated through. **Please note that if you are using glass containers, you must let them sit at room temperature for 30 to 40 minutes. A rapid change in temperature can shatter the glass.
Diana says
As always…amazing
Trisha says
This sounds just like what I’m looking for for busy mornings! I am not a fan of sausage, so personally, I would substitute bacon. I’m going to give this a try!
Cody says
First off, I am a newbie to the blog. My mother pointed me in this direction after I decided to give Keto another try. This blog and your recipes are a game changer this round! Many thanks for helping all of us keep delicious flavor in our diet!
This particular recipe has been a wonderful addition. I typically look for recipes I can make during meal prep and eat off of days in a row. This was one of the first recipes that I have tried and it is wonderful! Only change I made: Instead of cutting florets, I riced the cauliflower in my food processor and once reheated, the ingredients mixes together wonderfully! Thank you so much!
Carolyn says
Glad to hear it!
Wendy says
We’re taking a 6-7 day vacation soon (driving) and I’ve been (almost) consumed with concern about two things—the dogs staying behind and what I’ll eat to avoid blood glucose issues. This will be perfect to make and take along, giving me solid options for any time of the day!!
Thank you!!!
Debbie says
Hi can i do frozen cauliflower and how would i roast it? Defrost first? Sorry I am the village idiot when it comes to cooking.
Carolyn says
I’ve never roasted frozen cauliflower myself so I’d recommend maybe googling that.
Patricia says
Thank you for all your great recipes!
Trang says
I love this grab and go option for breakfast! It’s already hectic enough trying to get 2 kids out of the house so I never have time to eat. This was totally a guilt free yummy option for me!
Toni says
Make ahead breakfast are my favorites now! Time-saving and really amazing! Thanks for this recipe!
Jennifer says
SO YUMMY and so convenient!! Love it!
Mendi says
DELICIOUS!!! And so handy to have a few breakfasts ready to grab and go! I’ll probably try making some variations too. Thank you!!!
Carolyn says
So glad you enjoyed it!
Cheryl says
Love these recipes! But I draw the line at cauliflower! I’m known to throw in all kinds of leftovers into eggs, cheese, cream, meats…then bake them as a muffin. Makes for a quick easy reheat, and always different. I don’t use parchment, I want the crispy edges!
Mary says
Wow! This looks fantastic!!
Are the 35.7 grams of fat healthy fats? I’m watching my cholesterol so I just wanted to make sure.
Thanks for all these wonderful recipes!
Carolyn says
What’s your definition of healthy fats? It includes eggs, butter, and cream so…
Suzy Burnie says
I’m a diabetic & the keto diet helps me keep my blood sugar in check, while finally getting the scale to budge! I enjoy you recipes , as I’m able to feed my whole family w/ recipes you share! Thank. you
Carolyn says
Glad to hear it!
Betsy Mickey says
What a great idea; But it isn’t just the families that need this kind of recipe. As a single woman who sometimes needs long standing sustenance…on election day when I’m working the polls non-stop for over 12 hours or catching a crack-of-dawn flight,I need this kind of meal. But only one at a time. I found that giant muffin cups were the answer. There are either paper ones or silicone, and I have a silicone giant muffin pan. This size will make a generous portion for a meal, 2 for men and 12 for teen age boys.
Your recipes, and even more your information make staying keto so much simpler. And delicious.
Thank you.
Carolyn says
I agree, this recipe is great for households of all sizes. You can scale the whole recipe up or down, as needed!
Emily says
Do you happen to have nutrition information already calculated?
Carolyn says
It’s there now, I forgot to add it in after a very busy day yesterday!