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Sausage, Egg, and Cheese Breakfast Casserole

Myths and Facts Regarding Low-Carbohydrate Diets

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A rich, cheesy sausage-and-egg breakfast bake with cheddar, cream, and fresh herbs.

Nina Teicholz and others address common concerns about low-carb and ketogenic diets.

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Ingredients

1 lb breakfast sausage (preferably pork, no added sugar)
8 large eggs
1 cup shredded cheddar cheese
½ cup heavy cream
1 small onion, finely chopped
1 Tbsp butter or beef tallow (for cooking)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp extra virgin olive oil (for finishing)
Fresh chives or parsley, chopped (for garnish)

Macronutrients (makes 6 servings)

Protein: 26g
Fat: 48g
Carbs: 2g

Preparation

Preheat oven to 350°F (175°C).

In a skillet, heat butter or tallow (1 Tbsp) over medium heat. Add chopped onion (1 small) and sauté until softened, about 3–4 minutes.

Add breakfast sausage (1 lb) to the skillet and cook until browned and cooked through, breaking it up as it cooks. Drain excess fat if desired.

In a large bowl, whisk together eggs (8), heavy cream (½ cup), salt (½ tsp), and pepper (½ tsp).

Add cooked sausage and onions to the egg mixture, then stir in shredded cheddar cheese (1 cup).

Pour the mixture into a greased casserole dish and bake uncovered for 30–35 minutes, or until the eggs are set and the top is golden.

Remove from oven and let cool slightly before slicing.

Drizzle extra virgin olive oil (1 Tbsp total, divided) over the casserole just before serving and garnish with chopped chives or parsley.

This paper addresses long-standing misconceptions about low-carbohydrate and ketogenic diets, arguing that they are safe, effective, and sustainable options for managing chronic diseases like obesity, diabetes, and heart disease. The authors note that common concerns—such as keto flu, kidney damage, or increased cardiovascular risk—are either unsupported by rigorous evidence or can be managed easily. Clinical trials show that low-carb diets can improve weight, blood sugar, and cardiovascular risk factors, and in many cases lead to type 2 diabetes remission. The paper also addresses affordability, environmental concerns, and nutritional adequacy, concluding that low-carbohydrate diets are a viable, evidence-based choice for patients who prefer them.

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COMMENTS

3 COMMENTS 0 COMMENTS 1 COMMENT SHARE LOGIN PRINT
Pat McElhone September 20, 2025 | 21:45 EST
29:59
troybruun September 22, 2025 | 11:45 EST
Edited
5 mile Run
42:56
5k time 26:56
5k Run on 9-17 25:56
Craig Collins September 24, 2025 | 08:24 EST
sub
5K Row
time: 22:54.3 (paddle @ 2)
RACHEL STEADMAN October 01, 2025 | 08:33 EST
Tip for the sausages...squeeze the meat from the skins and discard before cooking, works a treat!
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