This quick and easy low-carb bagel omelet, filled with turkey, bacon, sun-dried tomatoes,...
- 1 hour 10 min
9 net carbs
Breakfast Casserole
This breakfast casserole is a hearty and flavorful dish, featuring sweet potatoes, bacon, sausage, eggs, and cheese, that is perfect for starting your day right!
- Recipe last updated: May 27, 2024
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Breakfast Casserole
- Last Updated: May 27, 2024
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The Best Low-Carb Breakfast Casserole [Keto]
*Net carbs are per serving
Ingredients
- 1 pound sweet potato, diced into small cubes
- 1 tablespoon olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ¼ teaspoon cumin
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 pound bacon
- 1 pound breakfast sausage
- ½ large onion, diced
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- ⅔ cup shredded cheddar cheese
- 12 large eggs
- ⅓ cup milk
Optional garnish
- green onion, avocado
Instructions
- Preheat your oven to 400F/200C.
- Drizzle sweet potatoes with olive oil and sprinkle with garlic powder, paprika, cumin, salt, and pepper. Spread evenly on a baking sheet.
- On a second baking sheet, arrange slices of bacon (on parchment paper if preferred). Place both sheets in the oven and bake for 20 minutes, or until the bacon is crispy. When bacon is cooked and has cooled, roughly chop or crumble it.
- Meanwhile, brown the breakfast sausage in a skillet over medium-high heat. Drain most of the grease, and transfer the cooked sausage to a casserole dish.
- Saute the bell pepper and onion for 4-5 minutes. Add the minced garlic and cook for 30 seconds. Transfer the vegetables to the casserole dish.
- Add the cooked sweet potato, bacon, and 1/3 cup shredded cheese to the casserole dish. Stir everything together.
- In a mixing bowl, whisk the eggs and milk until well combined.
- Pour the egg mixture over the meat and vegetables in the casserole dish. Top with remaining shredded cheese. Bake for 25-30 minutes or until the center is set and the top is golden. Check for doneness by inserting a toothpick into the center.
- Garnish with green onion or avocado. Enjoy!
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Nutrition
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Photos of The Best Low-Carb Breakfast Casserole
Notes
Recipe variations
- Vegetable substitutions – This recipe is quite flexible, you can add or remove vegetables as desired. If you don’t care for sweet potatoes, you can omit them.
- Milk substitutions – You can use any type of milk preferred in this recipe, dairy or non-dairy! If you’re eating low-carb, especially Keto, choose milk that doesn’t have any carbs, like almond milk.
Cooking bacon
If you don’t have space in your oven for 2 baking sheets, or if you only have 1 baking sheet, you can cook the bacon in a skillet. Bacon will cook quicker and more even if you chop it into small pieces before cooking. We love using kitchen scissors to cut bacon, super quick and minimal mess!
Frequently Asked Questions
Is this breakfast casserole recipe Keto?
Yes (with caution). We classify recipes as Keto if they have 12 net carbs or less per serving. This breakfast casserole recipe has 9 net carbs, so it is Keto. When you choose recipes with slightly higher carb counts, you need to be mindful of your meals for the rest of the day and make sure everything else you eat has low net carbs so that you’re able to stay at 20 net carbs for the day.
Is this recipe gluten-free?
Yes! Our breakfast casserole recipe is gluten-free.
Storage and Reheating Guidelines
- Make-ahead: To make ahead, assemble the casserole all the way up until the final baking step, cover it with plastic wrap, and place it in the refrigerator until you’re ready to bake (up to 1 day). When ready to bake, remove from the refrigerator while you’re heating your oven, and bake as directed.
- Storing leftovers: Store leftover breakfast casserole in an air-tight container in the refrigerator for 3-5 days.
- Freezing instructions: This recipe is a great option to freeze and will make quick breakfast options. Once your breakfast casserole has cooled completely, cut into 8 portions and store in an airtight container in the freezer for up to 3 months. We prefer to wrap each portion individually to make it easy to grab single portions for a quick breakfast.
- To reheat: Reheat in the oven, toaster oven, or microwave.
Additional Details
Rise and shine with a hearty and wholesome breakfast that’s tailored to your dietary needs! Our low-carb breakfast casserole is a delightful combination of flavors and textures that will keep you satisfied and energized throughout the morning. Packed with protein, healthy fats, and a medley of colorful vegetables, this casserole not only tastes fantastic but also supports a balanced blood sugar level, making it an ideal choice for individuals managing diabetes.
Breakfast is often hailed as the most important meal of the day, and for good reason. It kickstarts your metabolism, replenishes your energy stores, and sets the tone for your dietary choices throughout the day. Our low-carb breakfast casserole is thoughtfully designed to provide a well-rounded and diabetes-friendly morning option. By choosing low-carb ingredients and focusing on a balance of nutrients, we’ve created a dish that won’t cause dramatic spikes in blood sugar levels, ensuring you can start your day on the right foot.
Ingredients That Make a Difference
Each ingredient in our low-carb breakfast casserole plays a unique role in crafting its delectable flavor profile while contributing to a diabetes-conscious diet. Here’s a quick overview of key components and why they’re beneficial:
- Eggs: Packed with high-quality protein and essential nutrients, eggs are a nutritional powerhouse. They provide a steady release of energy and help maintain satiety, keeping your hunger at bay.
- Protein: Whether it’s sausage, ham, or tofu, the inclusion of protein sources ensures you’re getting a satisfying meal. Protein also aids in muscle maintenance and repair.
- Colorful Vegetables: Bell peppers, sweet potatoes, and onions introduce an array of vitamins, minerals, and antioxidants. These veggies add vibrant colors, enticing flavors, and a boost of fiber, which helps regulate blood sugar levels.
- Cheese: Cheese contributes a dose of protein and healthy fats, enhancing both flavor and texture.
- Herbs and Spices: Flavorful herbs like chives, thyme, and a pinch of cayenne pepper elevate the taste without adding extra calories or carbohydrates. Plus, certain herbs may have potential health benefits, such as anti-inflammatory properties.
Crafting Your Low-Carb Breakfast Casserole
Preparing our low-carb breakfast casserole is a breeze, and a few extra tips can ensure your dish turns out perfect every time:
- Sauté Vegetables First: Before layering the ingredients, sauté the colorful vegetables lightly. This not only enhances their flavors but also removes excess moisture, preventing a watery casserole.
- Protein Distribution: Evenly distribute your chosen protein source across the casserole. This ensures that every slice contains a balanced combination of flavors and nutrients.
- Herb Infusion: When adding herbs and spices, consider mixing them into the beaten eggs or sprinkling them between layers. This allows the flavors to permeate the entire casserole.
- Careful Cheese Placement: While cheese adds a delightful touch, it can also create a crispy layer if placed on top. If you prefer a more uniform cheesy distribution, mix shredded cheese into the egg mixture.
Variations and Serving Suggestions
While our Low-Carb Breakfast Casserole is already a delicious and nutritious option, don’t hesitate to get creative and tailor it to your preferences:
- Veggie Delight: If you’re a vegetarian or simply looking to increase your vegetable intake, skip the meat and load up on various veggies. Consider adding mushrooms, zucchini, spinach, or even a handful of kale for an extra nutrient boost.
- Spice it Up: For those who enjoy a bit of heat, incorporate diced jalapeños or a dash of hot sauce into the egg mixture. The slight kick of spiciness can provide an invigorating morning experience.
- Cheese Fusion: Experiment with different cheese varieties to diversify the flavor profile. Try a blend of cheddar and mozzarella for a melty, gooey texture or a sprinkle of feta for a tangy twist.
A Diabetic-Friendly Choice
Managing diabetes requires mindful food choices, and our low-carb breakfast casserole is designed with these considerations in mind. By prioritizing protein sources, fibrous vegetables, and healthy fats, this dish helps prevent drastic blood sugar fluctuations. The inclusion of vegetables provides vitamins and minerals that contribute to overall well-being, and the macronutrient profile keeps you feeling satisfied without causing unwanted spikes in glucose levels.
Benefits of a Balanced Breakfast
Starting your day with a balanced and diabetes-friendly breakfast offers a plethora of advantages:
- Stable Energy Levels: The combination of protein, healthy fats, and fiber ensures a gradual and sustained release of energy, helping you stay focused and productive throughout the morning.
- Blood Sugar Management: By avoiding refined carbohydrates and excess sugars, you can better regulate your blood sugar levels, reducing the risk of hyperglycemia.
- Satiety and Portion Control: A hearty breakfast keeps you full, potentially curbing overeating during subsequent meals and snacks.
- Nutrient Intake: A nutrient-dense breakfast sets the stage for meeting your daily vitamin and mineral requirements, supporting your overall health.
Our low-carb breakfast casserole is more than just a meal—it’s a commitment to your health and well-being. By combining thoughtfully selected ingredients and a balanced approach to nutrition, this dish offers a flavorful and diabetes-conscious start to your day. Feel free to adapt the recipe to suit your taste preferences and explore its versatility. Remember, a well-balanced breakfast is a key player in maintaining stable blood sugar levels and supporting your journey towards a healthier lifestyle. So, rise and shine with a plate of our low-carb breakfast casserole, and embrace the day with vitality and flavor.
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