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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Low Carb Breakfast Casserole

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This vegetarian low-carb breakfast casserole is full of protein, savory flavors, and easy ingredients you will love! Made with fluffy eggs, green and red peppers, spinach, mushrooms, and two different types of cheeses, this easy breakfast recipe is the best ever. Prepare this kid-friendly, healthy low carb breakfast any time of the week to serve to the entire family!

easy healthy low carb breakfast casserole recipe sliced into cubes

Perfect for busy mornings, this low-carb breakfast casserole is so delicious, easy to make, and is super rich and cheesy thanks to the addition of creamy feta and sharp cheddar cheese! This keto breakfast bake is great for whenever you need inspiration for new low carb breakfasts. One of the main reasons why I love this recipe so much is because it is so versatile – feel free to switch up the veggies and customize it however you like!

Latest Recipe Video!

The whole family will enjoy this easy and healthy breakfast casserole. The eggs are whisked with heavy cream to provide extra creaminess and fluffiness for the egg mixture and is poured over a colorful array of nutritious vegetables to create one of the best keto breakfast recipes.

Save this recipe if you are looking for new keto breakfast ideas that only have a few minutes of prep time! Made with simple ingredients, you will want to make this recipe again and again because it is so yummy and cheesy! This casserole will become your go-to for those mornings when you want something hearty and warm.

👩🏽‍🍳 Why This Recipe Works

  • Only 3 grams net carbs per serving, great for a ketogenic diet or low-carb diet
  • Easy low-carb breakfast recipe, great for meal prep
  • Only one casserole dish needed for easy cleanup
  • Leftovers taste even better the next morning!
  • Family friendly
  • Kid friendly
  • Great anytime of the year, or for feeding a crowd during the holidays (especially Thanksgiving & Christmas morning!)
  • Super healthy
  • Gluten Free
  • Vegetarian friendly
  • Best low carb breakfast casserole recipe ever!

🥦 What Are Some Foods With No Carbs?

Fortunately, there are so many options out there for foods that are both filling and are low in carbs. Eggs, cheese, meats, and non-starchy vegetables like bell peppers, broccoli, green beans, eggplant, broccoli, cauliflower, asparagus, and other leafy greens are great options for a low carb diet. You can also enjoy different types of nuts, seeds, and oils.

🥘 Ingredients

Easily find these ingredients at your local grocery store the next time you’re there!

ingredients for keto egg casserole / low carb breakfast casserole recipe
  • Oil: For this recipe, I use both liquid and spray oil to cook the vegetables and coat the baking dish so the casserole doesn’t stick. Feel free to use olive oil or other types of neutral cooking oils like coconut, avocado, etc.
  • Red Onions and Garlic: One finely diced red onion plus two cloves of garlic are sautéed to give this recipe extra flavor. If you don’t have fresh garlic, you can use garlic powder. You can also use yellow or white onions.
  • Bell Peppers: You will need both green peppers and red peppers.
  • Mushrooms: Button mushrooms are versatile, neutral in flavor, and a great way to add extra protein to this keto breakfast casserole recipe.
  • Large Eggs: These are the key ingredient to bind this egg casserole together!
  • Cream: Heavy whipping cream is mixed with the eggs to allow the casserole to be more dense and rich. While you can use whole milk or even lowfat milk, without the heavy cream, the casserole will not be as rich.
  • Seasoning: Just simple salt and black pepper are used here! For extra flavor, you can add red pepper flakes on top of the casserole before baking.
  • Spinach: Feel free to use either frozen or fresh spinach. If you are using frozen spinach, just be sure it is thawed prior to using or else all of the liquid will seep into the casserole as it bakes.
  • Cheese: Cheddar and feta are mixed together to create the best egg and cheese casserole! Grate your own cheddar cheese or use the pre-shredded type.

📖 Variations

  • Additional Protein: To keep this vegetarian friendly, you can add some plant based spicy sausage or breakfast sausage to this recipe for a sausage breakfast casserole. Just cook the sausage mixture with the onion and peppers! If you eat meat, you can add regular Italian sausage to make a keto sausage casserole.
  • Cream: Instead of heavy cream, feel free to use any kind of whole milk, lowfat milk, or half and half.
  • Cheese: Instead of cheddar or feta cheese, feel free to use your favorite types of cheeses like Pepper Jack, mozzarella, cottage cheese, and your choice of cheddar!
  • Spicy: Top this casserole recipe with your favorite hot sauce or crushed red pepper right before serving to add some more heat.
  • Garnish: Before serving, garnish this easy low carb breakfast casserole with freshly sliced green onions or freshly chopped parsley. Mmm!
  • Egg Muffins: For breakfast egg muffins, follow the recipe as stated, but transfer the egg mixture into an oiled 12-cup muffin tin. Preheat the oven to 350 degrees Fahrenheit and bake the muffins for 15 to 20 minutes.

🔪 Instructions

Be sure to read the recipe card for the full measurements and instructions!

Sauté Vegetables: First, preheat the oven to 340 degrees Fahrenheit. Heat the oil in a large skillet over medium heat, then add the diced onion. Cook for two to three minutes or until translucent. Be careful not to burn the onion! Next, add the garlic, bell peppers, and mushrooms. Cook until all the vegetables are soft and remove them from the heat.

veggies sauteeing in a pan

Mix Eggs: In a large mixing bowl, whisk together the eggs, cream, salt, and pepper. Mix until everything is fully combined.

eggs beaten in a mixing bowl

Transfer to Baking Dish: Grease a 7×11-inch casserole dish with nonstick spray so the eggs do not stick to the sides. Drain the excess liquids from the cooked vegetables and spread an even layer into the bottom of the dish.

cooked veggies added to baking dish

Layer: Next, layer the frozen or thawed spinach on top of the vegetables and pour the egg mixture over them.

eggs added to casserole dish

Bake: Top the eggs with feta and cheddar cheese. Then, bake this easy keto breakfast casserole in the preheated oven for 30-45 minutes until cooked through completely. The center should not be able to wiggle when shaken and the color of the casserole should be golden brown.

cheese added to keto breakfast casserole

Serve: Remove the casserole from the oven and allow it to cool for ten minutes. Cut the casserole into 12 individual servings and enjoy!

easy healthy low-carb breakfast casserole recipe in a baking dish

❓Recipe FAQs

Does the keto diet recommend breakfast?

Yes! Breakfast is super important and a great way to fill up on protein and energy for the day. This easy breakfast casserole is a great option – eggs are high in protein and can be cooked in a bunch of different ways!

How do I avoid carbs for breakfast? How many carbs are in a breakfast casserole?

The easiest way to avoid carbs for breakfast is to eat a protein rich meal that has fresh, non-starchy vegetables (just like this keto egg bake!) Eggs, dairy, meats, nuts, and veggies should be the key components of any low carb breakfast. Avoid sugars and bread. If you need a sweetener, use monk fruit extract or stevia.

This low carb egg casserole has only 3 grams of net carbs per serving, making it perfect for a keto-friendly breakfast!

What goes well with this keto friendly breakfast casserole?

I like serving low carb breakfast casseroles with fiber-rich smoothies, salads, and other favorite breakfast recipes for a larger spread. You can also serve it with a small serving of fruit for the kids!

How do you store this keto egg casserole?

Refrigerator: Store the leftovers of this casserole in an airtight container in the refrigerator for up to four days.

Freezer: Freeze this casserole by placing individual pieces in saran wrap, plastic wrap, or freezer-safe containers and storing them in the freezer for up to three months.

Reheat: When heating from frozen, allow this dish to thaw overnight in the refrigerator, then reheat the next day in a preheated oven at 350 degrees F for about 15 minutes.

💭 Expert Tips

  • Be sure to drain the vegetables before using in the casserole so it doesn’t get too watery.
  • Make sure to spray the dish with oil to make sure this low-carb breakfast casserole can easily be removed from the dish.
  • Feel free to use butter or oil instead of nonstick spray.
  • Buy crumbled feta cheese or crumble your own block of feta. I highly recommend shredding your cheddar cheese yourself vs. buying the pre-shredded kind. It will have a ton more flavor!
  • Heavy whipping cream can be substituted with full cream / whole milk or half and half. Using cream will produce a richer, more dense casserole.
easy healthy low carb breakfast casserole recipe sliced into cubes

🍲 More Easy Low Carb Recipes!

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📋 Recipe Card

easy healthy low-carb breakfast casserole recipe in a baking dish
Print Recipe
5 from 7 votes

Low-Carb Breakfast Casserole

This vegetarian low-carb breakfast casserole is full of protein, savory flavors, and easy ingredients you will love! Made with fluffy eggs, green and red peppers, spinach, mushrooms, and two different types of cheeses, this easy breakfast recipe is the best!
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Breakfast, Brunch
Cuisine: American
Diet: Diabetic, Gluten Free, Vegetarian
Servings: 12 servings
Calories: 185kcal
Author: Anjali Shah

Ingredients

  • 2 cloves garlic crushed
  • 2 tablespoons olive oil
  • ½ red onion finely diced
  • 1 green bell pepper diced
  • 1 red bell pepper diced
  • 8 button mushrooms sliced or diced
  • 8 eggs
  • ½ cup heavy whipping cream or half and half or full-cream milk
  • 8 ounces frozen spinach thawed
  • 5 ounces cheddar cheese grated
  • 4 ounces feta cheese crumbled
  • salt and pepper to taste
  • red chili flakes optional, for more spice!

Instructions

  • Preheat the oven to 340 degrees Fahrenheit. Heat the oil in a skillet over medium heat, then add the diced onion. Cook for two to three minutes or until translucent. Be careful not to burn the onion!
  • Add the crushed garlic, bell peppers, and sliced mushrooms. Cook until all the vegetables are soft and remove them from the heat.
  • In a bowl, whisk together the eggs, cream, salt, and pepper. Mix until everything is fully combined.
  • Grease a 7×11-inch casserole dish with nonstick spray so the eggs do not stick to the sides. Drain the excess liquids from the cooked vegetables and spread an even layer into the bottom of the dish.
  • Next, layer the frozen, thawed spinach on top of the vegetables and pour the egg mixture over them. Top the eggs with feta and cheddar cheese.
  • Bake the casserole in the preheated oven for 30-45 minutes until cooked through completely. The center should not be able to wiggle when shaken and the color of the casserole should be lightly golden brown.
  • Remove the casserole from the oven and allow it to cool for ten minutes before serving. Cut the casserole into 12 individual pieces and enjoy!

Video

Notes

Storing
Refrigerator: Store the leftovers of this casserole in an airtight container in the refrigerator for up to four days.
Freezer: Freeze this casserole by placing individual pieces in saran wrap, plastic wrap, or freezer-safe containers and storing them in the freezer for up to three months. Thaw in the fridge overnight then reheat in the oven at 350 degrees until warmed through before serving.
Tips
  • Be sure to drain the vegetables before using in the casserole so it doesn’t get too watery.
  • Make sure to spray the dish with oil so that the casserole can easily be removed from the dish.
  • Feel free to use butter or olive oil instead of nonstick spray.
  • Buy crumbled feta cheese or crumble your own block of feta.
  • Heavy whipping cream can be substituted with full cream / whole milk or half and half. Using cream will produce a richer, more dense casserole.

Nutrition

Serving: 1piece | Calories: 185kcal | Carbohydrates: 4g | Protein: 10g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 144mg | Sodium: 240mg | Potassium: 220mg | Fiber: 1g | Sugar: 2g

Posted In…

Plant Based Breakfast Recipes ·

These healthy, plant based breakfast recipes are delicious, filling, and so easy to make!

Whether you want a quick smoothie or a more indulgent breakfast spread, we’ve got you covered.

Try some of our favorites like this blueberry pineapple smoothie, these vegan protein waffles, our silken tofu scramble, this avocado toast with honey, or our lightened up oat milk pancakes!

10 responses to “Low Carb Breakfast Casserole”

  1. This is a great recipe for meal prep. I love that the vegetables are sauteed before adding to the casserole to add another layer of rich flavor.5 stars

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