Cheesy egg casseroles are a delightful and versatile dish that can be adapted to fit a low-carb lifestyle. This article explores the best low-carb cheesy egg casseroles, highlighting their health benefits, flavor variations, and ease of preparation. Whether you’re following a keto diet or simply looking for a nutritious breakfast option, these casseroles offer a satisfying meal packed with protein and flavor. From classic combinations like bacon and cheddar to creative options with vegetables and herbs, discover how to make these delicious casseroles a staple in your meal plan.
Low-Carb Cheesy Egg Casserole Recipe
Low-carb cheesy egg casseroles are an ideal choice for those seeking a nutritious and flavorful breakfast. These casseroles combine the rich taste of cheese with the protein-packed goodness of eggs, making them a perfect low-carb meal. This article provides insights into various recipes, including options with bacon, sausage, and a variety of vegetables, ensuring there's a casserole to suit every palate. Learn how to prepare these dishes quickly and efficiently, making them a convenient option for busy mornings or meal prep.
Ingredients
- 1 teaspoon olive oil
- 75g red onion, diced
- 75g bell pepper, diced
- 150g broccoli, chopped
- 4 cloves garlic, minced
- 60g baby spinach
- 12 large eggs (approximately 720g)
- 80ml heavy cream
- 150g cheddar jack cheese, shredded
- Salt and pepper to taste
- Fresh parsley, minced (optional)
Instructions
- Preheat the Oven: Preheat the oven to 190°C (375°F). Grease an 8×8-inch baking dish with cooking spray and set aside.
- Cook the Vegetables: Heat olive oil in a large skillet over medium heat. Add the onion and bell pepper, season with salt and pepper, and cook until softened, about 5 minutes. Add broccoli and cook for another 2 minutes. Stir in garlic and cook for 30 seconds. Add spinach and cook until wilted. Remove from heat.
- Prepare the Egg Mixture: In a large bowl, whisk together the eggs, heavy cream, 50g of the jack cheese, salt, and pepper.
- Assemble the Casserole: Spread the cooked vegetables evenly in the prepared baking dish. Pour the egg mixture over the vegetables and sprinkle the remaining cheese on top.
- Bake: Bake for 30 minutes or until the eggs are set in the middle. If necessary, cover the edges with foil to prevent over-browning.
- Serve: Allow to cool for a few minutes before slicing. Garnish with parsley if desired.
Notes
Here are some healthy low-carb variations for the cheesy egg casserole recipe:
1. Vegetable and Cheese Casserole
- Ingredients: Use a mix of vegetables such as zucchini, mushrooms, and tomatoes in place of or alongside broccoli and bell peppers. Opt for low-fat mozzarella cheese to reduce calories while maintaining flavor.
- Instructions: Sauté zucchini, mushrooms, and tomatoes until softened. Mix with eggs, heavy cream, and cheese, then bake as usual.
2. Spinach and Feta Casserole
- Ingredients: Replace cheddar cheese with feta cheese and add more spinach for a Mediterranean twist.
- Instructions: Sauté spinach until wilted, then combine with eggs, feta, and a splash of cream. Bake until set.
3. Sausage and Pepper Casserole
- Ingredients: Incorporate cooked turkey sausage and bell peppers for added protein and flavor.
- Instructions: Cook turkey sausage and bell peppers, then mix with eggs, cream, and cheese. Bake until firm.
4. Kale and Goat Cheese Casserole
- Ingredients: Substitute broccoli with kale and use goat cheese for a tangy flavor.
- Instructions: Sauté kale until tender, then mix with eggs, goat cheese, and cream. Bake until the casserole is set.
5. Asparagus and Parmesan Casserole
- Ingredients: Use asparagus and parmesan cheese for a unique flavor profile.
- Instructions: Lightly sauté asparagus, then combine with eggs, parmesan, and cream. Bake until the eggs are set.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 209 kcal |
| Total Fat | 15 g |
| Saturated Fat | 7 g |
| Carbohydrates | 4 g |
| Protein | 14 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 300 mg |