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Low-Carb Cheesy Egg Casserole Recipe
Andrea

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.
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Prep Time 20 minutes
Cook Time 28 minutes
Servings: 9
Course: Breakfast
Cuisine: American
Ingredients Method Notes

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)

Method
 

  1. Preheat the Oven: Preheat the oven to 190°C (375°F). Grease an 8x8-inch baking dish with cooking spray and set aside.
  2. 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.
  3. Prepare the Egg Mixture: In a large bowl, whisk together the eggs, heavy cream, 50g of the jack cheese, salt, and pepper.
  4. 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.
  5. 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.
  6. 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.