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!

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Breakfast Casserole

Close up view of the best breakfast casserole on a white plate, loaded with eggs, sweet potato, bacon, sausage, peppers, and onions.

The Best Low-Carb Breakfast Casserole [Keto]

Total Diabetes Wellness
Looking for a breakfast recipe that's both hearty and satisfying? Look no further than this delicious breakfast casserole! Enjoy a savory blend of diced sweet potatoes, crispy bacon, and breakfast sausage, layered with onions and bell peppers, and topped with a fluffy egg and cheese mixture. Baked to perfection and garnished with green onions, this casserole is sure to impress your family or guests.
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Breakfast
Cuisine American
Servings 12 servings
Net Carbs 9 g
*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
  • cup shredded cheddar cheese
  • 12 large eggs
  • cup milk

Optional garnish

  • green onion, avocado

Instructions
 

  • Preheat your oven to 400F/200C.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • Drizzle sweet potatoes with olive oil and sprinkle with garlic powder, paprika, cumin, salt, and pepper. Spread evenly on a baking sheet.
    Top view of cubed sweet potatoes coated with olive oil, smoked paprika, garlic powder, and cumin spread out on a baking dish.
  • 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.
    Top view of strips of bacon lined up on a baking sheet.
  • 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.
    Top view of breakfast sausage cooking in a skillet.
  • 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.
    Top view of skillet cooking green bell peppers, onions, and garlic.
  • Add the cooked sweet potato, bacon, and 1/3 cup shredded cheese to the casserole dish. Stir everything together.
    Top view of casserole dish with breakfast sausage, sweet potatoes, green bell peppers, onions, bacon, and shredded cheese.
  • In a mixing bowl, whisk the eggs and milk until well combined.
    Top view of eggs whisked in a large glass mixing bowl.
  • 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.
    Top view of casserole dish with breakfast casserole assembled and ready to bake - eggs, bacon, sausage, sweet potatoes, peppers, onions, garlic, and cheese.
  • Garnish with green onion or avocado. Enjoy!

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Nutrition

 

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Keywords keto breakfast casserole, loaded breakfast casserole, low-carb breakfast casserole, overnight breakfast casserole, the best breakfast casserole
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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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Top view of low-carb breakfast casserole served on a white plate, next to large casserole dish of casserole.

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