Low Carb Breakfast Casserole
Kickstarting your day with a low-carb breakfast casserole can set you up for success, especially if you're following a ketogenic or low-carb lifestyle. This versatile dish packs a punch of protein, healthy fats, and essential nutrients to fuel your body and keep you satisfied until lunch. With a blend of eggs, cheese, and a variety of veggies, you can expect a flavorful and nutritious meal that's easy to prepare. But the real question is, how do you make the perfect low-carb breakfast casserole?
History
While the origins of the low-carb breakfast casserole can be traced back to the ketogenic diet of the 1920s, the modern version gained popularity in the 1990s as part of the low-carb lifestyle movement.
The ketogenic diet, which emphasizes high-fat, low-carb consumption, laid the foundation for the breakfast casserole's evolution.
As the low-carb trend grew, home cooks and recipe developers adapted the casserole concept to create satisfying, nutrient-dense morning meals that fit within the parameters of a carb-restricted diet.
Today, the low-carb breakfast casserole remains a versatile and convenient option for those seeking a hearty, keto-friendly start to the day.
Recipe
Breakfast casseroles are a simple and satisfying way to start the day, especially when following a low-carb lifestyle. This recipe for a low-carb breakfast casserole is packed with protein and healthy fats to keep you feeling full and energized until lunchtime.
The combination of eggs, cheese, and savory vegetables creates a flavor-packed dish that's perfect for meal prepping or serving a crowd. Plus, the low-carb ingredients make it an excellent choice for those following a ketogenic or Atkins-style diet.
Ingredients:
- 12 eggs
- 1 cup shredded cheddar cheese
- 1 cup diced bell peppers
- 1 cup sliced mushrooms
- 1/2 cup diced onions
- 1/4 cup heavy cream
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions: Preheat the oven to 375°F (190°C). In a large mixing bowl, whisk the eggs, heavy cream, salt, and black pepper until well combined.
Stir in the shredded cheese, diced bell peppers, sliced mushrooms, and diced onions. Pour the mixture into a greased 9×13-inch baking dish. Bake for 30-35 minutes, or until the center is set and the edges are lightly golden.
To guarantee the best results, allow the casserole to cool for a few minutes before serving. This dish can also be made in advance and refrigerated or frozen for easy meal prep.
When reheating, be sure to cover the dish with foil to prevent the top from drying out.
Nutritional Guide
This low-carb breakfast casserole provides a nourishing balance of macronutrients to support your health goals.
Each serving contains approximately 15g of protein, 10g of fat, and 5g of net carbs. This macronutrient breakdown makes it an ideal choice for those following a ketogenic or low-carb diet.
For peak nutrition, enjoy a single serving alongside a side of leafy greens or non-starchy vegetables.
This casserole can be prepared in advance and reheated, making it a convenient and nutrient-dense option to start your day on a healthy note.
Final Thought
Though this low-carb breakfast casserole provides ample protein, fat, and minimal net carbs, you should consider your individual dietary needs and preferences when incorporating it into your routine.
Meal prepping this casserole can simplify your mornings, and ingredient substitutions may cater to your taste. If you're watching your carb intake, this recipe offers a nutritious and satisfying breakfast option.
Be mindful of your body's responses and adjust the portion sizes or components as needed. An evidence-based, objective approach will help you optimize this dish to align with your health goals.
