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Easy Keto Sausage Breakfast Bars Recipe (Gluten Free)
Making this Easy Keto Sausage Breakfast Bars Recipe is a fantastic way to kick off your day with a delicious, low-carb, gluten-free treat.
Packed with the savory goodness of breakfast sausage, the lightness of coconut flour, and the richness of shredded cheese, these bars are a perfect healthy breakfast!
Whether you’re a meal prepper looking for keto breakfast ideas or someone seeking an easy, satisfying holiday morning meal, these breakfast bars check all the boxes.
I came up with these because I needed something quick and portable for school mornings made of simple ingredients my kids would eat!
This casserole is a great way to get in a ton of protein, and it holds together well like a bar so I called it a bar😊
You can make these bars ahead of time for a great keto meal prep and warm up throughout the week!
This low carb breakfast casserole is a great recipe to add in veggies like red bell peppers or extra meat like some keto ham!
Grain free and gluten free, it fits in anyone’s breakfast, gluten free keto or not!
Containing 22.3 g protein, 37.6 g fat, 1.2 g carbs, and 1 g net carbs per serving which is 1/8th of the entire keto breakfast casserole recipe.
Keep reading as I walk you through making this perfect breakfast, with detailed instructions, as well as give additional tips, substitutions and answer frequently asked questions.
Why choose this keto egg bake with sausage over other low carb breakfast ideas?
These Ingredients are perfect for a Keto Diet or Low Carb Diet
The ingredients for these breakfast bars are tailored for a gluten free low carb keto diet.
Coconut flour replaces traditional grain-based flours, providing a gluten free low-carb alternative that is economical and high in fiber.
Shredded cheese, especially cheddar, adds both flavor and a healthy dose of fat, making it an ideal addition.
It is Meal Prep Friendly
This awesome recipe for cooked bars keeps exceptionally well, making them a meal prepper’s dream.
Store them in an airtight container in the fridge or freeze them up to 3 months for longer storage.
It’s a time-saving solution for busy mornings at the beginning of the week that you can prepare on a relaxed Sunday afternoon meal prep session.
Holiday Convenience
Imagine waking up on Christmas morning, excited to open presents without worrying about preparing breakfast.
You can assemble the entire casserole dish of these bars the night before then pop them in the oven as you gather around the tree.
Since they take 20-25 minutes, they will be ready by the time the gifts are opened.
And since they give you a savory breakfast with the sausage and cheese combo, it is loaded with protein so they will last longer in your belly versus a sugary breakfast.
Recipe Ingredients needed to make these Easy Keto Sausage Breakfast Bars
- Breakfast Sausage, browned & crumbled
- Coconut flour
- Shredded Cheddar cheese
- Large eggs
- Heavy cream
- Sour Cream
- Butter
- Salt
- Baking Powder
- Black pepper to taste
- Olive oil or coconut oil for greasing
Let’s make these Easy Breakfast Sausage Bars
Preheat your oven to 375F and grease a 9×13 casserole dish by adding butter to the dish and put in the oven while it preheats.
Alternately you can melt butter in a small saucepan over medium heat and just grease with a coating of some nonstick cooking spray.
In a large bowl whisk together the coconut flour, sour cream, eggs, baking powder, salt and heavy cream.
After you have whisked all of the ingredients together well, then add in the melted butter from the saucepan or baking dish in the preheated oven.
Once well combined, fold in the brown sausage and 1 cup of the shredded cheese into the egg mixture.
When they are well incorporated into the batter, spread into your prepared pan evenly and cover with the remaining cup of shredded cheese.
Bake for 20 – 25 minutes until it is set in the middle and starts to brown at the edges.
Let the keto breakfast casserole cool in the pan 5 minutes before cutting then serving up.
My favorite topping is some sugar free ketchup, or go more savory with a dollop of sour cream and chives.
Store leftovers in an airtight container up to 5 days in the fridge or up to 3 months in the freezer.
If you are storing in the freezer, flash freeze the bars first for 1 hour then wrap in plastic wrap or aluminum foil to prevent freezer burn.
Lastly put all of the wrapped bars in a freezer bag up to 3 months.
To reheat, place the unwrapped bars on a parchment lined skillet or pan.
Bake at 350F for 8-10 minutes then enjoy!
You can turn this into a freezer meal when you freeze the casserole after baking.
This works best in a disposable aluminum pan since freezer bags to fit a 9×13 are hard to find.
Alternately you can separate the batter into 2 (8×8) baking pans lined with parchment paper, bake, freeze, then transfer to a freezer bag.
To bake, place back into the original 8×8 pan and bake for 20 minutes from frozen or 10 minutes from thawed.
Nutritional Values:
| Nutrition Facts | |
|---|---|
| Serving size: 1 square | |
| Servings: 8 | |
| Amount per serving | |
| Calories | 434 |
| % Daily Value* | |
| Total Fat 37.6g | 48% |
| Saturated Fat 17.8g | 89% |
| Cholesterol 219mg | 73% |
| Sodium 695mg | 30% |
| Total Carbohydrate 1.2g | 0% |
| Dietary Fiber 0.2g | 1% |
| Total Sugars 0.4g | |
| Protein 22.3g | |
| Vitamin D 21mcg | 107% |
| Calcium 236mg | 18% |
| Iron 2mg | 9% |
| Potassium 246mg | 5% |
Turn them into Keto Air Fryer Sausage Breakfast Muffins
It is little browned sausage bits nestled into a hug of gluten free biscuit with cheese in every bite!
Made in a muffin tin, these are perfect for portion control as well as busy mornings when time is short and you need to run out the door.
Prepare the recipe for Easy Keto Sausage Breakfast Bars and then scoop into greased muffin tins or a muffin tin with silicone liners.
Sprinkle with remaining cheese on each one.
Airfry at 375F for 16 minutes until it starts to brown a little around the edges.
Alternately bake in the oven at 375F for 20 min.
Store in an airtight container in the fridge. Reheat at 375F for 8 minutes.
Check out this recipe in action as well as other recipe videos on my YouTube Channel.
Tips, Substitutions and Frequently Asked Questions
- Turn these into sausage balls by scooping balls into a nonstick skillet greased with oil. Fry them up like meatballs and serve with a dipping sauce.
- Leave out the sausage and go with 1/2 cup extra cheese to make these into cheese bites! Fry up like meatballs in a skillet until browned very well.
- Switch out the pork sausage with chicken sausage and still create a great breakfast! It will be lower in fat this way.
- Turn these bars into a keto breakfast bowl by crumbling up baked bars in the bottom of a bowl. Add toppings on it like sour cream, salsa, or chopped veggies.
- When reheating, go with the oven or toaster oven and skip the microwave to reduce it turning rubbery.
- If you have more of a sweet tooth, you can easily add in 2 tablespoons of keto maple syrup to the batter to sweeten it up.
- If you run out of sour cream, you can substitute in room temperature softened cream cheese. Mix well so it blends into the batter and does not leave chunks.
- Throw everything in the food processor except for the sausage and cheese to quickly make this breakfast!
- You can turn this recipe into egg breakfast bowls when you cook up the batter in a skillet instead of baking. Once the eggs have cooked, put in a bowl and cover with the reserved cheese for the best egg bowls.
-Can I Use Different Types of Cheese in This Recipe?
Yes, you can experiment with various types of shredded cheese, such as mozzarella cheese or a cheese blend, to customize the flavor.
-Can I Substitute Almond Flour or Oat Flour for Coconut Flour?
No, almond flour or Oat Flour is not a replacement for coconut flour. The result will be a crumbly mess that will likely come out over browned and wettened. If you adjust the amount of eggs it may work but will take some experimenting.
-How Many Bars Does This Recipe Yield?
The number of bars yielded from the 9×13 size baking dish called for is around 8-10 bars. I cut mine in half then each half into four squares. This is what I based my nutritional information on. If you want to make a big batch of these, you can double the recipe and bake two 9×13 pans at once without any trouble. You can also double and spread into a 11×15 jelly roll pan.
-Can I Freeze These Breakfast Bars?
Absolutely! These bars freeze well. You need to flash freeze the individual portions then wrap each one in plastic wrap or aluminum foil before storing them in an airtight container or freezer bag. To reheat, either thaw overnight or reheat from frozen in the oven at 350F for 10 minutes.
See the pictures above for examples of what it looks like plus how well they reheat.
-Can I Make These Bars Vegetarian?
Yes, consider using vegetarian breakfast sausage alternatives or using vegetables like bell peppers, green onions or spinach for a vegetarian version. You can substitute in coconut oil for the butter, dairy free yogurt for the sour cream and dairy free cheese.
-How Long Can I Store These Bars in the Fridge?
When kept in an airtight container in the refrigerator, these bars stay fresh for up to 5 days. Reheat in the oven for best results for 10 minutes at 350F.
-Are These Bars Suitable for a Low-Carb Diet Other Than Keto?
Yes, these bars are very low in carbs and can be included in various low-carb diets besides the ketogenic diet. They are also gluten free so that is a plus as well!
-What Size Baking Dish Should I Use?
You can use a standard-sized 9×13 casserole or baking dish. Alternately you can also use 2 (8×8) pans.
-Can I Add Extra flavor to this recipe?
Absolutely! Feel free to incorporate your favorite seasonings like a 1/2 teaspoon of garlic powder, onion powder or red pepper flakes to add a little heat. Add hot sauce for a big hit of spice in these Easy Keto Breakfast Bars!
These keto sausage breakfast bars are a game-changer for those following a low-carb or keto lifestyle that do not take much time to make.
They’re versatile, convenient, and offer amazing flavor.
Feel free to jazz up the recipe with your favorite veggies or keto-friendly ingredients.
These bars are a perfect canvas for adding your twist to suit your taste buds and nutritional preferences.
Enjoy the convenience of a delicious meal that rivals a traditional egg bake while still being made with real food ingredients.
Whether you’re preparing them for a holiday morning, as part of your weekly meal prep for a New Year’s reset, or to get your kids to eat breakfast, this is one of my keto recipes that is easier than egg muffins or egg cups.
Try it out, and it might just become one of your favorite breakfasts!
Easy Keto Sausage Breakfast Bars Recipe (Gluten Free)
Equipment
- 9×13 casserole dish
- Large Bowl
- Whisk
- Large Spoon
Ingredients
- 4 1/2 tbsp melted butter
- 1/3 cup coconut flour
- 2 tbsp full fat sour cream
- 5 large eggs
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1/3 cup heavy whipping cream
- 1 lb breakfast sausage browned and drained can use mild or hot
- 2 cups shredded monterrey jack cheese Separated
Instructions
- Preheat oven to 375F. Grease a 9 X 13 casserole dish.
- Add butter to 9×13 dish and then add the dish to oven while preheating to save time.
- In a large bowl, whisk coconut flour, sour cream, eggs, baking powder, salt, heavy cream.
- After combined, THEN whisk in melted butter.
- Fold in drained browned sausage and 1 cup shredded cheese.
- Stir until combined then pour batter in the greased casserole dish. Spread evenly.
- Add the remaining cup of shredded cheese on top.
- Bake for 25 minutes until it starts to brown a little around the edges.
- Will keep easily in the fridge up to 5 days!
- You can prepare this casserole the night before and put in the oven in the morning.
- Freeze baked bars up to 3 months. Flash freeze for 1 hour on a baking sheet then wrap each bar individually with plastic wrap, then finally put all wrapped bars in a large freezer bag.
Notes
| Nutrition Facts | |
|---|---|
| Serving size: 1 square | |
| Servings: 8 | |
| Amount per serving | |
| Calories | 434 |
| % Daily Value* | |
| Total Fat 37.6g | 48% |
| Saturated Fat 17.8g | 89% |
| Cholesterol 219mg | 73% |
| Sodium 695mg | 30% |
| Total Carbohydrate 1.2g | 0% |
| Dietary Fiber 0.2g | 1% |
| Total Sugars 0.4g | |
| Protein 22.3g | |
| Vitamin D 21mcg | 107% |
| Calcium 236mg | 18% |
| Iron 2mg | 9% |
| Potassium 246mg | 5% |
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Check out these other low carb recipes for gluten free breakfast prepping!
High Protein Dairy Free Blueberry Breakfast Bread
Easy Gluten Free Keto Breakfast Sandwich Recipe
Keto Burger King Copycat French Toast Sticks Recipe
This is the best Keto Breakfast I have ever had. I don’t care for coconut flour or the texture it creates but I LOVE it in this recipe. Thank you for sharing it.
I am so happy you loved it! Thank you for your comment😄
Do you think I could use Almond Flour instead of Coconut Flour?
Unfortunately no. Almond flour does not absorb moisture like coconut flour does. I have not tried with almond flour before.
Do you know what the calorie content is as well?
I do not count calories. You may visit verywellfit.com and plug the ingredients into their recipe nutrition calculator. I have started using it for my future recipes.
So i used almond flour. My cousin is a chef and i asked her about substituting. She sent me a conversion and bottom line it was a cup of almond flour with one less egg and it was delicious!
Wonderful!! Thank you for sharing your substitution that may help someone else! I appreciate your willingness to experiment❤
I have successfully used almond flour several times as that’s all I had. I used 1 cup almond flour. Turns out great each time as I hardly ever have coconut flour on hand.
So i used almond flour. My cousin is a chef and i asked her about substituting. She sent me a conversion and bottom line it was a cup of almond flour with one less egg and it was delicious!
Do you happen to have the nutrition breakdown of carbs, proteins and fats? Looks fantastic!
It makes approx 12 pieces at 1g net carb each. You can plug into http://www.verywellfit.com to get other values😊Thank you for your comment!
You say to mix the ingredients except for the melted butter. Is the melted butter then just mixed in with the rest of the ingredients?
Yes! I mix them all THEN mix in the melted butter. This helps to make sure the eggs dont cook from the heat of the butter😊Thank you for your comment!
This looks great! Can’t wait to try it.
Can I substitute butter with olive or coconut oil?
Also I’m curious – what role does whipping cream play in the recipe? I was wondering if I could replace it with something lighter (like almond milk or maybe more yogurt)? Sorry if its a stupid question. I’m college student trying a make a transition from living on frozen food to doing actual cooking/baking. Thanks!
Big applause for you venturing out to make your own food!!
Coconut oil is a good butter replacement, olive oil is not. Think of what form it has at room temperature and that helps determine subs.
The whipping cream holds it together. Maybe try half almond milk and half extra sour cream! I have not subbed this before so I am not sure on results! Let me know how it works out for you!😊
I am a diabetic and I am glad to find such a good recipe with low carbs. I will try your other recipes. Do you have cookbook?
Thank you for your comment! No actually I don’t. I have just recently began sharing my recipes. A cookbook is a great idea for the future once my recipes have built up😊
Wow this is fantastic!! We have been looking for another quick low carb breakfast instead of always just eggs and here it is!!! Thank you for sharing ~ we LOVE it!!
You are so welcome!! Thank you for your comment!
Do y4ou just reheat in micro?
You can! I actually do not have a microwave so I reheat at 350 for 5 minutes😊
My goodness!!! This recipe will keep
Me Keto-friendly for life! It is DELICIOUS! Thanks so much for sharing this one. This will be my go to breakfast for sure!
YUM 😋!!!
Nikki,
Thank you for your comment! I am so happy you loved it! Yes, it is easy to stay on track when you have good recipes in your arsenal of ideas!
Does this freeze well? Looks amazing and will be trying it.
I have not tried it but I would imagine so! Maybe wrap in wax paper or foil individually before freezing😊
Is there anything else you can substitute for the coconut flour?
Do you think the eggs are absolutely necessary? I’m wondering because I don’t like eggs, so if it’s like an “eggy” casserole it’s out for me….but if I could make this without the eggs but with everything else, I’m in. It looks so good!
Yes, the eggs are what holds everything together. It is far from eggy as it uses only 4 for the whole 9×13 pan😊If the eggs were missing it would be a dry, lumpy mess.
Eggs make gag I hate them so much but this taste more like sausage and cheese
RECIPE states whisk everything together except butter. When do you add butter?
Thank you for pointing that out! I have it in the picture captions above but not in the directions. I have fixed that😊
The picture shows 5 eggs in the bowl not 4?
Thank you for your keen eye! I have edited the written recipe😊
Recipe calls for 5
Great recipe. My biggest complaint with all bloggers, so not just you, is all the stuff , pictures and narative, that have to be scrolled through before getting to the recipe. Please, put the recipe first, that way, scrolling through the pictures would be more enjoyable, instead of an exercise in frustration, because I want to read the recipe, to see if it is worth my time.
Well compared to most bloggers my stories are short. I always put the recipe at the end, as do most other bloggers, so scroll down. Pictures help those who need help along the way who may ask,”Does this look right?”. I also share my recipes to help others on keto because I like helping others. 90% of small time bloggers, like myself, do not get paid anything to share😊
You replied to this comment.
Ooo, the sauce sounds great! Yay for leftovers!! You are welcome!
Hi! Just wondering, does the taste of the coconut flour come through? I really have found that I just don’t like the flavor. Or do you know of a substitute that might work? Oat fiber, maybe? Thanks in advance and your recipes are great!!!!
I cannot really tell. My husband who is def. not keto and does not like coconut has never complained. I have never told him, but he thinks it tastes like a regular white flour biscuit with sausage😂
Thank you for your question! I am so happy you are enjoying my recipes😊
I will definitely be using this for my breakfast meal prep. Thanks so much for the great recipe!
Can this be divided into portions in a muffin tin?
What a wonderful idea!! I would say yes! I would divide the time in half and make sure egg is set before taking from the oven!
[…] Keto Sausage Breakfast Bars […]
I’m making this to take to a ladies bible study. Can I mix it altogether, refrigerate overnight and bake it in the morning?
Sherri
Thats a good question! The coconut flour may absorb more moisture than what is intended. I would par bake, leave the last sprinkle of cheese off, THEN in the morning bring oven to temperature, top with final cheese and bake to melt! That way they would be warm when you take without over cooking!😊
I have made this previously and its really good. I was wondering if you could add bacon and/or mushrooms? Do you think it would hold up the same?
Thank you for your comment! You could try bacon but reduce the salt, same thing if you use ham. Mushrooms would be good! Saute 1st. Up to 1/2 cup to not make them crumbly😊 Great ideas!
ERMAGURD! I didn’t do the cheese on top and it tasted like ‘pigs in a blanket’!! My DH put SF Maple Syrup on it and said that as tasty, too. I’d TOTALLY recommend this! Thank you for sharing 🙂
Thats such an awesome idea!! Thank you so much for taking the time to share your experience in your comment❤
[…] Keto Sausage Breakfast Bars […]
My daughter and I love this recipe. She wants me to make for our secret sisters breakfast. When I brought last time everyone wanted the recipe. Soooooo good 😌
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