Keto Egg Casserole – This low carb egg casserole is a great make-ahead, meal-prep dish, fully packed with protein and veggies of your own choice that is perfect for the whole family to enjoy as a holiday breakfast and brunch.
Why You’ll Love This Keto Egg Casserole
This casserole ticks all the boxes:
- Low-carb and high-protein: Perfect for a ketogenic diet.
- Customizable: Add your favorite keto-friendly ingredients.
- Meal-prep friendly: Store and reheat easily for busy mornings.
- Crowd-pleasing: A dish the whole family will enjoy.
Tips and Tricks for the Perfect Keto Egg Casserole
- Grease Your Pan: Use avocado oil, butter, or non-stick spray to ensure your casserole doesn’t stick.
- Avoid Overmixing: When whisking eggs, mix just enough to combine; overmixing can make the casserole rubbery.
- Use Fresh Ingredients: Fresh vegetables and high-quality meats elevate the flavor.
- Drain Moisture from Veggies: Pre-cook or sauté watery vegetables like zucchini or mushrooms to prevent a soggy casserole.
- Shred Your Own Cheese: Pre-shredded cheese often contains additives that may affect texture and carb count.
Ingredients You’ll Need
Here’s what you’ll need to make this simple, wholesome casserole:
- Eggs: The base of the dish, providing protein and fluffiness.
- Heavy Cream: Adds richness and keeps the casserole moist.
- Cheese: Cheddar, mozzarella, or a mix—whatever you prefer.
- Meats: Sausage, bacon, ham, or even shredded chicken.
- Vegetables: Bell peppers, spinach, broccoli, or any low-carb veggies you love.
- Seasonings: Salt, pepper, garlic powder, onion powder, and optional herbs like parsley or chives.
How to Make Keto Egg Casserole
- Preheat Your Oven: Set it to 375°F (190°C).
- Cook Your Add-Ins: Sauté meats and vegetables to remove excess moisture.
- Whisk Eggs and Cream: In a large bowl, whisk together eggs, heavy cream, and seasonings.
- Layer the Ingredients: Grease a casserole dish, add your cooked meats and veggies, then pour the egg mixture on top.
- Top with Cheese: Sprinkle a generous layer of shredded cheese.
- Bake: Bake for 25–30 minutes or until the center is set and the top is golden brown.
- Cool and Serve: Let the casserole rest for 5–10 minutes before slicing.
How to Serve Keto Egg Casserole
This dish pairs beautifully with a light, fresh side:
- Simple Greens: A side salad with a tangy vinaigrette complements the richness of the casserole.
- Avocado Slices: Creamy avocado adds a boost of healthy fats.
- Keto Bread or Muffins: Perfect for mopping up every last bit.
How to Store and Reheat
Storing
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Wrap individual slices in plastic wrap, then place them in a freezer-safe bag for up to 3 months.
Reheating
- Microwave: Heat individual slices for 1–2 minutes.
- Oven: Reheat at 350°F (175°C) for 10–15 minutes for even warming.
Recipe FAQs
1. Can I make this casserole ahead of time?
Absolutely! Assemble it the night before, cover, and refrigerate. When ready to bake, remove it from the fridge 15–20 minutes before placing it in the oven to allow it to come to room temperature.
2. How many carbs are in a keto egg casserole?
The carb count will vary based on the ingredients used, but a typical serving has 2–4 net carbs.
3. What other meats can I use?
Ground beef, shredded turkey, or diced steak work well. Just ensure they’re cooked and seasoned before adding them to the casserole.
4. Can I use almond milk instead of heavy cream?
Yes, but keep in mind that heavy cream adds richness. Almond milk is a lighter alternative, but opt for unsweetened to keep it keto.
5. How do I know when the casserole is done?
The casserole is done when the center is firm and a knife inserted comes out clean. If unsure, give it a few extra minutes in the oven.
Keto Egg Casserole (Low Carb Cheese Casserole)
Ingredients
- 14 eggs, medium
- 1 (14.5 ounces) can diced tomatoes, well drained (also use Rotel Tomatoes)
- 1 (4 ounces) can green chiles, diced
- 1/2 cup green onions, thinly sliced
- 2 tsp. Spike Seasoning (Mexican seasoning also works well)
- 1 cup Mozzarella cheese, grated
- 1 cup Monterey Jack cheese, grated
- Black pepper, grounded
- Salt to taste
Instructions
- Preheat oven to 375 degrees.
- Grease the casserole dish (i am using 9" x 13") with non-stick spray.
- Take out the tomatoes from the can and drain well with the help of a colander.
- Add the sliced green onions, drained tomatoes, and diced green chiles into the greased casserole dish and combine well.
- In a mixing bowl, beat the eggs, add spike Seasoning, salt and pepper. Mix well until well combined.
- Add the 3/4 cup each of Mozzarella and Monterey Jack cheese over the veggies.
- Pour in the egg mixture, and stir with a fork until well combined.
- Sprinkle the remaining Mozzarella and Monterey Jack cheese over the top.
- Place the casserole dish into the oven and bake for about 30 minutes or until lightly browned on top and eggs are completely set.
- Serve immediately, top with salsa or sour cream and garnish with a few green onions if desired.
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Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 219Total Fat 15gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 7gCholesterol 311mgSodium 770mgCarbohydrates 3gFiber 1gSugar 2gProtein 17g
TastyFitnessRecipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although tastyfitnessrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This Keto Egg Casserole is more than just a recipe—it’s a versatile dish that can adapt to your preferences and fit seamlessly into your ketogenic lifestyle. Whether you’re meal prepping for the week, hosting a brunch, or simply craving a delicious low-carb meal, this casserole is a guaranteed crowd-pleaser.
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