Slow-Carb Breakfast Casserole

Slow carb breakfast casserole

This recipe is part of my slow-carb recipe series you can get by signing up for the Finding My Fitness newsletter. If you’re not on it, you’re missing out on more great recipes like these! Sign up now to start receiving the free 10-week series.

Have you been looking for something different for breakfast? Tired of the same old eggs? Do you want a super quick breakfast idea that is also delicious?

One of the problems people have the most is not being able to get enough protein in the 30 minute window on a given day. Other people say they don’t have enough time to make breakfast and need something quick. This is my solution.

You can pack as much veggies and protein in here as you feel you need, and you’ll never be going off plan.

From the crusty beans on the bottom to the charring veggies on top, this is an all-in-one meal that you can freeze for quick access later. I normally make something similar to this when I have guests for breakfast, but the crust is croissant dough and it’s loaded with cheese. This has no bread and no cheese, and I don’t miss it one bit! I know you will absolutely love this recipe.

Ingredients

  • 2 cups white beans, mashed
  • 8-10 eggs, beaten
  • a few splashes of lite coconut milk
  • 1/2 each: onion, green pepper, red pepper; sliced
  • 5 or 6 portabellini mushrooms, sliced
  • 1 cup cooked spinach
  • 1/2 lb sausage, cooked and fat removed
  • Some shakes of sage, thyme, garlic salt, pepper, oregano

Directions

  1. Preheat your oven to 375 F
  2. Add about 1 tbsp EVOO to a hot pan and dump in the beans with some garlic salt and other spices (your taste). Cook for a minute, stirring, and mash well with a wooden spoon.
  3. Spread the beans in a greased (cooking spray works well) 9x13in baking dish. Place uncovered in the oven while you prepare the rest (about 5-8 minutes).
  4. Saute the peppers, onions, spinach, and mushrooms in a skillet until hot but still a bit crisp (I like to reuse the sausage pan, but without the grease)
  5. Whisk your eggs in a bowl and add the coconut milk and some herbs and spices, blending well.
  6. Throw the sausage and veggies into the baking dish, over the slightly-cooked beans. Pour the eggs on top of it all.
  7. Cover with aluminum foil and bake for about 40 minutes.
  8. Remove the aluminum foil and cook for another 10 minutes to crisp any bits of veggies that are not covered with eggs.
  9. Let it sit for a couple minutes to give the casserole a chance to settle, cut up, and enjoy!

Taking it further

Some options:

  • Use a can of re-fried beans instead of the white bean mash, although watch the sodium here.
  • You don’t need to bake the beans first, but I found that doing so makes a really nice crusty sort of consistency at the bottom of your dish
  • You can also use kale instead of spinach for a really delicious crunch
  • You can even get away with using 12 eggs if you want to cut slightly smaller pieces or need more protein (I made 6 out of my 9×13).
  • If you don’t use sausage, use more eggs. Also use herbs and spices like garlic and onion powder, sage, and oregano in your eggs to enhance the flavor even more.

Up next: a great smokey, zesty chili recipe!

Buen provecho!
-j

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Comments

  1. This recipe looks good!!! What are the nutritional values? Protein, carb and fat?

    Thanks!

    • Hi David,

      I didn’t add that stuff on purpose, however now that you mention it, I see value in adding some macronutrient info. I’ll figure that stuff out and update the post with the numbers. Thanks for your comment!

      -jason

  2. This was a big hit with me and my husband! Only thing was, it was my first time using coconut milk and I had no idea what to do with the rest of the can, so it went bad in the back of my fridge (where so many good things go to die, unfortunately.) Maybe you could do a post about things to do with coconut milk. :)

    Anyways, this was a great casserole. Not only a good way to start the day but wonderful to have on hand when I need a quick meal right before running out of the house.

  3. So… I am planning my meals for the week and I want to make this for my breakfast go to. But… at what point do you add the spinach/kale? After the eggs have baked? Before? In the picture it looks like its on top of everything so I just wanted to make sure.

    Also, what if I want to just do egg whites? Will it work the same and do you know how many more eggs I will need to add?

    Looking forward to making this today! My last breakfast muffins didn’t turn out so well :/

    • Hey MaryLynn,
      You would add the spinach to the baking dish in the step that says “add the veggies and sausage to the baking dish”. I read it and realized it didn’t make as much sense as it did in my head, so I’ve rewritten it a big to make it more clear. All the veggies and meat go over the crust, and then the eggs go on top of that.

      If you just want to do egg whites, I’d ask you why you want to avoid yolks. If it’s because of calories and cholesterol, then I’d say don’t worry about separating them. That said I’m sure just whites would work the same, but you’d need to add probably 1 extra white for every 2 yolks you’re taking out to maintain the level of egg liquid.

      -j

      • Hey thanks for responding! I am going to go home tonight and try it out :) Egg yolks and all… well most of the yolks anyways

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