Low Carb Breakfast Casserole (or Muffin Format)
This low carb breakfast casserole is healthy, packed with veggies, less than 30 minutes and adaptable to whatever you have on hand. It's a great make ahead, freezer friendly, breakfast on-the-go. Make it in casserole or muffin format.
Servings (change as needed): 6 muffins or squares
Ingredients
- 6 large eggs
- 1 cup fresh baby spinach, packed
- 1 cup shredded or grated cheese I use half cheddar, half mozzarella
- 1 green onion
- 1/2 red pepper, cut into 3-4 pieces
- 2 tablespoon chopped fresh parsley (or more) leave out if you don't have any on hand
- Optional: chopped mushrooms, tomatoes; cooked ham, bacon or sausage; feta, Parmesan or goat cheese.
seasonings
- 1/4 teaspoon salt (or more to taste)
- 1/8 teaspoon garlic powder
- 1/8 teaspoon ground black pepper
- Optional: dried basil, red pepper flakes, fresh or dried thyme, dill, cilantro, 1/4-1/2 tsp Dijon mustard or more
Instructions
- HEAT OVEN TO 350F/177C. Spray 7 x 11 pan (28x18 cm) or 8 x 8 pan (20x20 cm) with oil or line bottom with parchment for easy clean up. If doubling recipe, use 9 x 13 pan (22.5x32.5 cm). Note 1 for muffin format.
- PREPARE EGGS: Crack eggs into a medium bowl. Add seasonings and whisk.
- CHOP VEGETABLES: Add spinach, red pepper, green onion and parsley to food processor. Pulse until finely chopped. Add cheese and pulse 1-2 times to combine. Alternatively, finely chop vegetables. Add vegetable-cheese mixture to eggs.
- FINISH CASSEROLE AND BAKE: Pour egg-vegetable mixture into prepared baking dish. If desired, sprinkle a little extra cheese on top. Place in oven and bake 17-19 minutes (for 7 x 11 pan/28x18 cm)) or just until center no longer jiggles. An instant read thermometer will be at 160F when cooked. If using a smaller pan, bake about 1-2 minutes longer. Let cool 5 minutes before cutting. Cut into 6 squares and serve. Note 2 to make ahead or freeze.
Notes
- To make egg muffins (instead of casserole): The ideal baking container is silicone muffin cups (6 cups), sprayed lightly as the egg muffins will pop right out. If you don't have those, use a non stick muffin pan, sprayed with oil. Divide egg-vegetable mixture divide among the 6 muffin cups, filling no more than 3/4 full. Add a tsp extra cheese if desired on top of each cup. Bake 15-18 minutes or until set. Baking time will depend on the size of the muffin cups.
- Variations:
- Vegetables: I use green onion, fresh baby spinach and red pepper because I love the color combination. Other good options are mushrooms, tomatoes, zucchini. I suggest sauteing the mushrooms and zucchini first, though, because they have such a high water content. Finely chop any vegetable you use.
- Cheese: Use any combination of Cheddar, Monterey Jack, smoked Gouda, Swiss, Mozzarella. You can also try feta, goat cheese or ricotta.
- Meat: Chopped cooked bacon, sausages and ham are all good options.
- Herbs: Try fresh or dried basil, thyme, cilantro, oregano, parsley or dill.
- Seasonings: You can add curry powder, garlic powder, taco seasoning, a pinch of smoked paprika, cayenne pepper, coriander or dried herbs. A tablespoon or so of olive tepanade would be amazing too if you like olives. I like to add 1/2 tsp of Dijon mustard to the egg mixture.
- Make Ahead:
- For an overnight breakfast casserole: Make casserole. Cover tightly and place in fridge. Bake the next day. If cold from, fridge, casserole will need an extra few minutes to bake.
- To store in fridge after baking: Egg casserole can be stored in the fridge, covered, for 4-5 days. Slice and warm individual squares for 30 seconds in microwave. Or warm full casserole at 350F/177C, covered, for 15 minutes or until heated through.
- To freeze, Cut casserole into squares and place them on flat pan in a single layer. Put in freezer to flash freeze for about 40 minutes. Transfer squares to a ziploc bag or airtight container to freeze for up to 2 months. To reheat, wrap individual square or muffin in paper towel and heat for 45 seconds in the microwave. Check, then add more time as needed in 10 second intervals. Once you know what works for you, memorize it for next time!
Calories: 144kcal | Carbohydrates: 2g | Protein: 11g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 183mg | Sodium: 282mg | Potassium: 135mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1338IU | Vitamin C: 16mg | Calcium: 167mg | Iron: 1mg