Gluten-free and low carb, this healthy keto breakfast casserole is prepared with roasted broccoli, crispy bacon, and cottage cheese but you can easily customize this recipe with any vegetables and add-ins you'd like! 

How to Prepare a Healthy Breakfast Casserole

A healthy and delicious breakfast casserole is a great way to start your day with a satisfying meal that is easy to make. 

Preparing a simple egg-based casserole only requires a few ingredients, a pan, and an oven! There are endless flavor combinations to try when making your own breakfast casserole, and the versatility of the recipe makes it a great fit for any type of meal plan. 

Whether you're paleo, keto, vegetarian, clean eating, or just looking for an easy breakfast option, this recipe will be your go-to resource for preparing a simple one-pan casserole. 

When it comes to preparing a low-carb breakfast casserole, all you have to do is leave out the bread or potatoes! So all you need is your base of eggs and then whatever add-ins you'd like! 

The Base of a Breakfast Casserole

Eggs are the main base of any breakfast casserole. High in protein and among one of the most nutritious foods on the planet eggs contain a little bit of almost every nutrient we need. 

Eggs are truly one of the most versatile ingredients for breakfast and can be used to prepare breakfast tacos, egg bites, waffles, pancakes, you name it! 

For the base of your breakfast casserole, crack raw eggs into a large bowl and whisk them with a liquid (dairy or non-dairy) to get fluffy and light eggs before stirring in your add-ins. 

• Keto-friendly dairy options: heavy cream, half and half, whole milk, coconut milk, almond milk, hemp milk, almond milk. 
• Paleo and Vegetarian non-dairy options: coconut cream, almond milk, hemp milk, soy milk. 

Healthy Breakfast Casserole Add-ins

Here is where you can be as creative as you want with your breakfast casserole.

Before rushing to the grocery store, shop your pantry and fridge for any leftovers you may want to utilize first! 

• Low Carb Vegetables: If you are following a keto diet opt for non-starchy veggies first like spinach, kale, zucchini, broccoli or cauliflower. Always cook these first, such as steaming them, sauteing them, or roasting them, as this will help get rid of excess water or moisture, and add flavor! This is where you can multitask for your weekly meal prep; roasting off some broccoli for your dinner? Chop up 1 cup extra and set it aside after roasting for your breakfast casserole! Adding vegetables to your breakfast casserole will add flavor and extra nutrition.
• Meat: From bacon to breakfast sausage, whatever meat you choose be sure to cook it 100% before mixing it in. If you are vegetarian feel free to substitute a meat alternative such as beyond beef, soyrizo, or tempeh; just remember to fully cook whatever you choose to cook beforehand. 
• Dairy (cheese): Any kind of cheese works well in a breakfast casserole, so your choice may be dependent on what you have available or what your flavor combination is (i.e. Spanish style vs Italian inspired). Some popular cheese options: American, Swiss, Monterey jack, cottage cheese, cheddar, and feta. 
• Herbs and Spices: Don't forget that you can open up your spice cabinet or pick up some fresh herbs. Dried rosemary, thyme, basil, and parsley can be easy ways to add flavor to your casserole, or opt for chopping up some fresh herbs like cilantro, dill, or chives! Other dried spices that add some flair and flavor: coriander, cumin, black pepper, curry powder, sage, and oregano. 
• Creative Seasonings: There are plenty of other creative ways to change up the flavors in your breakfast casserole recipes. Purchase a can of sun dried tomatoes in oil and chop them up! Other easy add-ins could be: olives, roasted red peppers, pesto, and tapenade! 

Here are some go-to flavor combinations if you want something other than broccoli and cheese outlined in the recipe below: 

• Bacon & Jalapeno Cheddar: fresh jalapeno, cheddar cheese, and pre-cooked bacon. 
• Mushroom, Olive, and Thyme: sauteed mushrooms, chopped olives, and fresh thyme. 
• The Southwest: roasted red bell pepper, tomato, onion, garlic, queso fresco, and paprika 
• Italian Breakfast Sausage: Italian breakfast sausage, oregano, and feta 

You can really choose any kind of flavor combination you’d like, and this is a great opportunity to utilize any leftover ingredients or make a trip to your local farmers market to see what's in season! 

Conquering Your Nutrition Needs 

If you're preparing this recipe as part of your weekly meal prep to reach specific health goals such as weight loss or muscle gain, then having an idea of how much you should be eating per day can help you gauge how this recipe will help you reach your goals. 

You don't have to count your calories or macros to be healthy, but understanding your caloric ranges can assist you in proper food portioning and finding a balance in your diet. 

“Macros” or macronutrients in food include carbohydrates, protein, and fat. They are where all of your calories come from and can each play a unique role in supporting your health and fitness goals.

The typical macro ratio for keto looks like the following:

• 5% of calories coming from carbs
• 25% of calories coming from protein
• 70% of calories coming from fat

Learn your macros in just a few minutes, using this keto macro calculator. 

 

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How to Prepare Your Keto Egg Casserole Recipe

Ingredients 

• 1 dozen eggs, cracked
• 2 tablespoons nutritional yeast 
• 1 cup cottage cheese 
• 1/2 cup parmesan cheese
• 1/2 cup bacon, cooked 
• 1 cup cooked broccoli, roasted 
• 3 tablespoons fresh parsley, chopped 
• Pinch of salt and pepper 

Kitchen Needs

• 1 non-stick skillet or ceramic baking dish (8
• Blender, immersion blender, or a whisk 
• Bowls (large and small)
• Oven

Step One: Measure Ingredients Into a Bowl and Blend

Preheat your oven to 375°F. Prepare the add-ins as directed below if opting to make a broccoli and cheese breakfast casserole or prepare any other add-ins you have decided on!

• Roasted Broccoli: trim broccoli into small bite-sized florets and toss with 1 teaspoon oil and a pinch of salt, roast for 12 minutes at 400°F
• Crispy Bacon: bake strips of bacon for 8-10 minutes until crispy at 400°F

In a medium-sized bowl, blend together the eggs, nutritional yeast, cottage cheese, and parmesan cheese with a pinch of salt and pepper using a whisk or an immersion blender. 

Use a spatula to fold in the broccoli, bacon, and chopped parsley or whatever add-ins you have prepared. 

Step Two: Prepare Baking Dish 

Spray your 8X8 or 9-inch round baking dish with spray oil, coating every corner to ensure a non-stick surface. Then pour your casserole mixture into the baking dish. Top with extra cheese or herbs if desired. 

Step Three: Bake, Cool, Store

Place your breakfast casserole in the warmed oven and bake for 20-25 minutes until the eggs are set. If you see your casserole starting to bubble up like pizza dough, this is a sign it is done! 

Remove it from the oven, and allow the casserole to cool slightly on the counter before allowing it to cool completely by placing it in the fridge. 

Once it has cooled completely, you can leave it as is or portion it into meal prep containers! 

Culinary tip: If your oven has a convection option, you may only need to cook these eggs for a shorter amount of time (about 15 minutes). Keep a close eye on them.

Storing, Serving, and Reheating 

This keto breakfast casserole will keep for up to 5 days in the fridge. When storing them make sure you don't down squish your casserole. 

Portion out as much as you need for breakfast as a part of a balanced keto breakfast or used as a mid-day snack. Using the guide below, you could count a portion of this casserole as your protein and include the non-starchy vegetables as the add-ins. 

Pair your portion of keto breakfast casserole with: 

• A serving of low-sugar fruit 
• A serving of fresh avocado and salsa 
• High-fat keto-friendly sauce 

Keto Meal Prep Resources 

Following a keto or low-carb diet has its challenges, so we've put together plenty of resources to support you in your wellness journey:

• 1,200 Calorie Keto Meal Plan 
• Easy Keto Meal Prep Recipes 
• Keto Food List
• Keto Alcohol Guide
• Keto Protein Guide 
• Low-Carb Keto Fruits 

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