Easy Keto Sausage Breakfast Bars Recipe (Gluten Free)

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 number 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!

Don’t forget to PIN the printable recipe card with full instructions to your Pinterest board or print out the complete recipe card.

We participate in affiliate advertising programs with various companies, including an Amazon Associate, and earn a small commission from these companies when you purchase through any affiliate links.

This is at no extra cost to you.

Thank you for supporting my site and also purchasing through these links to help me to create new keto recipes for you to try!

I love it when you leave a comment with your results and a star rating so other people can know how it turned out for you!

Come follow me on social media as I post new recipes and videos on Instagram, Facebook Page and Pinterest all the time!

If you love cast iron as much as I do, then you would absolutely LOVE my 2nd cookbook “Chaffles Cast Iron and The Crock” !!

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

Air Fryer Recipes Beef Bread Breakfast Cakes Coconut Flour Cold Drinks Cookies and Bars Crockpot Recipes Dairy Free Desserts DIY Recipes Donuts Drinks Hot & Cold Fall Recipes Holiday Recipes Hot Drinks Ice Cream & Toppings Instant Pot Recipes Keto Condiments Keto Ingredients Kitchen Tips & Tricks Low Carb Side Dishes Main Dish Muffins Pies Pork Poultry & Seafood Pumpkin Puree Recipes Quick Gluten Free Lunches/Snacks Seasonal Recipes Skillet Meals Summer Recipes Uncategorized Waffles and Pancakes Winter Recipes