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 (283.5 g) raw cauliflower, chopped into bite sized florets
- 1 tbsp olive oil or avocado oil
- Salt and pepper
- 6 ounces (170.1 g) pre-cooked breakfast sausage, chopped
- 8 large eggs
- ¼ cup (59.5 g) heavy whipping cream
- 1 tbsp butter
- 2 green onions
- 4 ounces (113.4 g) 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.
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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These are really good! I’ve been doing baked egg bowls with similar ingredients, but I like these so much better that I will do this from now on instead! Reheats better than I thought it would too. I subbed the whipping cream for cottage cheese and it tasted great. Thanks Carolyn!
I appreciate your recipes so much. They were very helpful in helping us so majorly change our cooking and eating habits. I’ve lost 36 lbs without even trying over the year since February 2025.
Planning on making this for the week. So excited. How well do you think it would work if I used riced cauliflower instead?
Sure! You won’t roast it though. I would just season it and add it to the bowls.
Suggestions for re-heating in an oven? Temperature at 325??
for …. 8 minutes???
Sorry, I don’t own a microwave…..
Haven’t tried yet, but going in next week’s lineup. One question- what pre-cooked sausage are you using? I’d like to keep to the macros you show, but I’m gunshy on precooked stuff.
I often us Applegate but I’ve discovered a chicken breakfast sausage from AmyLu’s that I love! Great macros… available at Costco if you have one near you.