Keto Sausage Breakfast Bars

I needed something quick and portable for school mornings. So I came up with this casserole! It holds together well, so I called it a bar😊

You can make these ahead and warm up through the week! They are so tasty!

Grain free, gluten free, it fits in anyone’s breakfast, keto or not!

You will start by browning up 1 lb of breakfast sausage. Drain if necessary but leave a little of the grease.

Now get a medium mixing bowl. I use my favorite glass 4 cup measuring pitcher.

Add 1/3 cup coconut flour.

Put 4 1/2 Tbsp butter in 9×13 pan and put in oven. Preheat to 375F.

Add baking powder, salt and sour cream.

Whisk well!

Now add the melted butter from the oven!

Pour in melted butter.

Mix well then add in 1 cup shredded cheese, all of the browned & crumbled sausage and 1/3 cup heavy cream.

Now spread into your 9×13″ pan evenly.

And bake for 20 minutes. Top with remaining 1 cup of shredded cheese and bake for additional 5 minutes.

It makes approx 12 pieces at 1g net carb each!

Keto Sausage Breakfast Bars

1 lb breakfast sausage browned and drained (can use mild or hot)

4 1/2 tbsp melted butter

1/3 cup coconut flour

2 tbsp full fat sour cream

5 eggs

1/4 tsp salt

1/2 tsp baking powder

2 cups shredded monterrey jack cheese

1/3 c heavy whipping cream


Preheat oven to 375 and grease a 9 X 13 casserole dish. Melt butter in pan while preheating to save time.

Whisk all together except for butter.

After combined, THEN add in melted butter.

Stir in drained browned sausage and 1 cup shredded cheese.

Stir until combined then pour batter in the greased casserole dish. Spread evenly.

Bake for 20 minutes until it starts to brown a little around the edges.

Add remaining 1 cup of cheese on top. Bake 5 more minutes to finish!

Will keep easily in the fridge up to 5 days!


  1. 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.

      1. 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!

      2. 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.

    1. 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!

  2. 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?

  3. 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!

    1. 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!😊

  4. 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?

  5. 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!!

  6. 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 😋!!!

  7. 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!

  8. 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.

    1. 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😊

  9. 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!!!!

    1. 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😊

  10. I’m making this to take to a ladies bible study. Can I mix it altogether, refrigerate overnight and bake it in the morning?

    1. 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!😊

  11. 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?

    1. 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!

  12. 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 🙂

  13. 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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