Slow-Carb Breakfast Casserole

Slow carb breakfast casserole

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.


  • 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


  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!

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


    • 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!


  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.


      • 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

  4. Hi love your web site! I’m excited about starting. I’m on a insulin pump and curious to what the carb count is and serving size. Thanks for helping us!

    • Hey Kim,

      In a normal 9×13 I’d probably have at least 6 servings. In that case, there are around 25 carbs per serving but likely a significant amount of that is fiber. They’re all from the beans, and there are 2 cups of that in a whole pan.


  5. You mentioned refried beans; when I used the app “can I eat this” I got a “use refried beans on cheat day”. So…yes or no on refried beans? How about refried black beans?

  6. Hi ,
    Will you create a few easy very simple recipes to go by? I am on a tight budget and would like some ideas on meal planning. Thanks! Kim

  7. Christina says

    Have you ever made this the night before and warmed it up in the morning? With such long cooking times, you wouldn’t be able to consume all that protein within 30-60 minutes of waking, as Tim Ferriss recommends.

    • Hey Christina! Yes, and that’s one of the reasons for this casserole. You make it one day and eat it over several days.


  8. I’m thinking of making this however I use chorizo, I should still be able to use 12 eggs and the chorizo and just make more of it to last longer correct?

    excellent looking recipe, I’m going to start making my breakfast lunch and dinner this way once a week to save time as I find it hard to always follow the rules when I’ve gotta take the time to cook every night.

  9. Hi,

    Thank you so much. I made the recipe last night. How much protein do you think is in this dish, serving size, calories as well? I am trying to get the 30g Tim suggests but not sure how if this fits the bill?

    • Hey John,

      I just did some quick math, and here’s where we stand on the main ingredients (I didn’t count the veggies or mushrooms, since it’s basically incidental). A serving is 1/6 of the casserole, and I used 10 eggs in the calculations.

      • 2360 calories / 393 per serving
      • 136 g fat / 22.6 g per serving
      • 122 g carb / 20.3 g per serving
      • 148 g protein / 24.67 per serving

      So maybe 1 1/2 pieces is good for the 30+ g protein.


  10. Nancy L Lyle says

    Is there a particular section of the book that deals with portion size. I tend to eat til it’s “gone”. Definitely have an eating disorder that I want to keep from sabotaging my efforts. How important is it maintain portion control. How do people approach the challenge. Also, I’m 76 yrs old and wonder if there are modifications I should be considering for my age. Thank you for offering this help. Nancy

    • Hi Nancy – no, there’s nothing about portion size. If you’re limiting your intake to what’s on the list, it’s going to be hard for you to overeat. In general, I say to fill have your plate with veg, 1/4 with protein, and 1/4 with legumes. Hope that helps!

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