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15 Low-Carb High-Protein Breakfast Casseroles for Family Brunch
Did you know that a high-protein breakfast can boost your metabolism and keep you full longer throughout the day? If you’re looking to fuel up your family’s brunch with deliciously satisfying options, you’re in the right place! In this blog, we’ll explore 15 mouthwatering low-carb high-protein breakfast casseroles that are not only family-friendly but also packed with flavor and nutrients. Get ready to impress your loved ones while keeping mealtime healthy!
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Savory Spinach and Feta Egg Bake
This Savory Spinach and Feta Egg Bake combines the earthy flavors of fresh spinach with the tangy richness of feta cheese, creating a delightful dish that’s perfect for any meal.
Ingredients:
- 6 large eggs
- 1 cup milk
- 2 cups fresh spinach, chopped
- 1 cup feta cheese, crumbled
- 1/2 cup diced onion
- 1/2 cup diced bell pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Stir in the chopped spinach, feta cheese, diced onion, diced bell pepper, garlic powder, salt, and black pepper.
4. Pour the egg mixture into the prepared baking dish and spread evenly.
5. Bake in the preheated oven for 30 minutes, or until the eggs are set and lightly golden on top.
6. Allow to cool slightly before slicing and serving.
Tips:
- For added flavor, try incorporating herbs like dill or parsley into the egg mixture.
- This dish can be made ahead of time and reheated, making it great for meal prep.
- Feel free to substitute spinach with other greens, such as kale or Swiss chard.
Bacon and Broccoli Breakfast Casserole
This Bacon and Broccoli Breakfast Casserole brings together savory bacon, fresh broccoli, and creamy eggs for a delightful morning treat that’s both hearty and satisfying.
Ingredients:
- 6 slices bacon
- 2 cups fresh broccoli, chopped
- 6 large eggs
- 1 cup milk
- 1 ½ cups shredded cheddar cheese
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 4 cups day-old bread, cubed
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a 9×13 inch baking dish.
2. In a skillet, cook the bacon over medium heat until crispy, then drain on paper towels and crumble into pieces.
3. In the same skillet, sauté the chopped broccoli until tender, about 3-4 minutes.
4. In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder.
5. Layer the cubed bread in the greased baking dish, then add the crumbled bacon and sautéed broccoli.
6. Pour the egg mixture evenly over the bread, bacon, and broccoli, then sprinkle with shredded cheddar cheese.
7. Bake in the preheated oven for 30-35 minutes or until the eggs are set and the top is golden brown.
8. Let cool for a few minutes before slicing and serving.
Tips:
- Feel free to add other vegetables like bell peppers or onions for extra flavor.
- This casserole can be assembled the night before and baked in the morning for convenience.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Creamy Cauliflower and Cheddar Delight
This Creamy Cauliflower and Cheddar Delight is a comforting side dish that combines the rich, nutty flavor of roasted cauliflower with the sharpness of cheddar cheese, making it an irresistible addition to any meal.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 cups sharp cheddar cheese, shredded
- 1 cup heavy cream
- 1/2 cup milk
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 2 tablespoons butter
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Toss the cauliflower florets with melted butter, salt, pepper, garlic powder, and paprika until coated evenly.
3. Arrange the cauliflower on the baking sheet and roast for about 25 minutes, or until golden and tender.
4. In a saucepan, combine the heavy cream and milk over medium heat, stirring occasionally until heated through.
5. Remove the cream mixture from heat and add in the shredded cheddar, stirring until melted and smooth.
6. Once the cauliflower is roasted, mix it into the cheese sauce, ensuring all florets are well-coated.
7. Transfer the mixture to a greased baking dish and sprinkle with additional cheddar cheese if desired.
8. Bake in the oven for an additional 5 minutes, or until the cheese on top is melted and bubbly.
Tips:
- For a healthier version, you can substitute heavy cream with a low-fat alternative or unsweetened almond milk.
- Add cooked bacon bits or sautéed onions for extra flavor.
- Serve with a sprinkle of fresh parsley or chives for a pop of color.
Zucchini and Sausage Frittata Bake
This Zucchini and Sausage Frittata Bake combines savory sausage, fresh zucchini, and rich cheese for a deliciously satisfying dish that’s perfect for any meal of the day.
Ingredients:
- 1 lb Italian sausage
- 2 cups diced zucchini
- 1 cup diced bell pepper
- 1/2 cup shredded mozzarella cheese
- 6 large eggs
- 1/4 cup milk
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons olive oil
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat and add the Italian sausage, cooking until browned.
3. Add the diced zucchini and bell pepper to the skillet, sautéing until tender, about 5 minutes.
4. In a bowl, whisk together the eggs, milk, salt, black pepper, and red pepper flakes if using.
5. Pour the egg mixture over the sausage and vegetable mixture in the skillet, stirring gently to combine.
6. Sprinkle the shredded mozzarella cheese evenly on top.
7. Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the eggs are set and the top is golden.
8. Remove from the oven and let it cool for a few minutes before slicing and serving.
Tips:
- Feel free to add other vegetables such as spinach or mushrooms for added flavor and nutrition.
- This frittata can be stored in the fridge for up to 4 days, making it a great make-ahead option.
- For a lighter version, you can use turkey sausage and reduce the amount of cheese.
Southwest Chicken and Veggie Casserole
This Southwest Chicken and Veggie Casserole bursts with zesty flavors from the south and is packed with wholesome ingredients, making it a delightful one-dish meal for any occasion.
Ingredients:
- 2 cups cooked shredded chicken
- 1 cup quinoa, rinsed
- 2 cups chicken broth
- 1 cup black beans, drained and rinsed
- 1 cup corn, frozen or fresh
- 1 cup diced bell peppers (mixed colors)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup shredded cheese (cheddar or Mexican blend)
- 1/4 cup chopped fresh cilantro
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large mixing bowl, combine the cooked shredded chicken, quinoa, chicken broth, black beans, corn, diced bell peppers, chili powder, cumin, garlic powder, onion powder, and half of the shredded cheese. Mix well.
3. Season the mixture with salt and pepper to taste.
4. Pour the mixture into a greased 9×13 inch baking dish and spread evenly.
5. Cover with aluminum foil and bake for 20 minutes.
6. Remove the foil, sprinkle the remaining cheese on top, and bake uncovered for an additional 10 minutes, or until the cheese is bubbly and golden.
7. Remove from the oven, garnish with chopped cilantro, and let it cool for a few minutes before serving.
Tips:
- For extra heat, add diced jalapeños to the mixture.
- Feel free to swap the quinoa for rice if you prefer.
- This casserole can be made ahead of time and refrigerated for up to 2 days before baking.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Italian Herb and Turkey Egg Bake
This Italian Herb and Turkey Egg Bake is a delightful and nutritious dish that combines savory turkey, vibrant herbs, and fluffy eggs for a satisfying and flavor-packed breakfast.
Ingredients:
- 1 pound ground turkey
- 6 large eggs
- 1/2 cup milk
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup shredded mozzarella cheese
- 1/4 cup chopped fresh parsley
- Salt to taste
- Black pepper to taste
- Cooking spray for greasing
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a baking dish with cooking spray.
2. In a skillet over medium heat, cook the ground turkey until browned and fully cooked, seasoning with salt, pepper, garlic powder, and onion powder.
3. In a large bowl, whisk together the eggs, milk, Italian seasoning, and parsley until well combined.
4. Add the cooked turkey to the egg mixture and stir in the mozzarella cheese.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is lightly golden.
7. Allow to cool for a few minutes before slicing and serving.
Tips:
- Feel free to add your favorite vegetables such as spinach, bell peppers, or tomatoes for added nutrition.
- This dish can be made ahead of time and stored in the refrigerator for quick breakfasts throughout the week.
- Leftovers can be reheated in the microwave for a convenient meal.
Cheesy Bell Pepper and Egg Casserole
This Cheesy Bell Pepper and Egg Casserole combines the rich flavors of creamy cheese with fresh bell peppers for a satisfying dish that’s perfect for brunch or a cozy dinner.
Ingredients:
- 4 large eggs
- 1 cup milk
- 1 cup shredded cheddar cheese
- 1 cup diced bell peppers (mixed colors)
- 1/2 cup diced onion
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a 9×9 inch baking dish.
2. In a skillet, heat the olive oil over medium heat and sauté the diced onion and bell peppers until softened, about 5-7 minutes.
3. In a large bowl, whisk together the eggs, milk, garlic powder, salt, black pepper, and oregano until well combined.
4. Stir in the sautéed vegetables and the shredded cheddar cheese into the egg mixture.
5. Pour the mixture into the prepared baking dish and spread it evenly.
6. Bake in the preheated oven for 25-30 minutes, or until the casserole is set and lightly golden on top.
7. Allow the casserole to cool for a few minutes before cutting into squares and serving.
Tips:
- Feel free to add your favorite vegetables or proteins, such as spinach or cooked sausage, for added flavor.
- For a spicier kick, add some diced jalapeños or red pepper flakes.
- This casserole can be prepared a day in advance. Just refrigerate it before baking, then bake when ready to serve.
Spinach, Mushroom, and Swiss Egg Bake
This Spinach, Mushroom, and Swiss Egg Bake is a delightful blend of earthy mushrooms, fresh spinach, and melty Swiss cheese, creating a savory dish perfect for any meal of the day.
Ingredients:
- 6 large eggs
- 1 cup milk
- 2 cups fresh spinach, chopped
- 1 cup mushrooms, sliced
- 1 cup Swiss cheese, shredded
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a 9×13 inch baking dish.
2. In a skillet, heat the olive oil over medium heat and sauté the mushrooms until golden brown, about 5 minutes.
3. Add the chopped spinach and cook until wilted, about 2-3 minutes. Remove from heat.
4. In a mixing bowl, whisk together the eggs, milk, salt, black pepper, and garlic powder.
5. Spread the sautéed spinach and mushrooms evenly in the bottom of the prepared baking dish.
6. Pour the egg mixture over the vegetables, then sprinkle the shredded Swiss cheese on top.
7. Bake in the preheated oven for 30 minutes, or until the eggs are set and the top is lightly golden.
8. Allow to cool for a few minutes before slicing and serving.
Tips:
- For added flavor, consider mixing in cooked bacon or ham.
- This dish can be prepared the night before and baked in the morning for easy brunch serving.
- Leftovers can be stored in the refrigerator for up to 3 days.
- Feel free to substitute the Swiss cheese with your favorite cheese variety.
Buffalo Chicken Breakfast Bake
This Buffalo Chicken Breakfast Bake is a delightful combination of spicy buffalo flavors and hearty breakfast ingredients, perfect for satisfying morning cravings.
Ingredients:
- 2 cups cooked, shredded chicken
- 1 cup buffalo sauce
- 6 large eggs
- 1 cup milk
- 2 cups shredded cheddar cheese
- 1 cup diced bell peppers
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup crumbled blue cheese (optional)
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes
Instructions:
1. Preheat your oven to 350°F (175°C).
2. In a large mixing bowl, combine the shredded chicken and buffalo sauce, mixing well to coat the chicken.
3. In another bowl, whisk together the eggs and milk until well combined.
4. Add the chopped bell peppers, garlic powder, onion powder, salt, and black pepper to the egg mixture and stir.
5. In a greased 9×13 inch baking dish, spread the buffalo chicken mixture evenly.
6. Pour the egg mixture over the chicken, ensuring even distribution.
7. Sprinkle the shredded cheddar cheese and blue cheese (if using) on top.
8. Bake in the preheated oven for about 30 to 35 minutes or until the eggs are set and the cheese is bubbling.
9. Allow to cool for a few minutes before slicing and serving.
Tips:
- For added flavor, top with fresh chopped green onions or cilantro before serving.
- Feel free to adjust the amount of buffalo sauce to your heat preference.
- Leftovers can be stored in the refrigerator for up to 3 days; simply reheat in the microwave.
Mediterranean Quinoa and Egg Casserole
This Mediterranean Quinoa and Egg Casserole is a delightful blend of savory flavors and wholesome ingredients, perfect for any meal of the day.
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cup chopped spinach
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 4 large eggs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 375°F (190°C) and grease a baking dish.
2. Rinse the quinoa under cold water and then combine it with water or vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. In a large bowl, combine the cooked quinoa, spinach, cherry tomatoes, feta cheese, salt, pepper, oregano, and garlic powder. Mix well.
4. In a separate bowl, whisk together the eggs until well combined, then pour over the quinoa mixture. Stir until everything is evenly coated.
5. Transfer the mixture to the greased baking dish and spread it out evenly.
6. Bake in the preheated oven for 25-30 minutes, or until the casserole is set and lightly golden on top.
7. Allow the casserole to cool for a few minutes before slicing and serving. Enjoy!
Tips:
- For added protein, consider mixing in cooked chicken or chickpeas.
- Feel free to customize the vegetables based on what you have on hand.
- This casserole can be made ahead of time and reheats well for quick meals.
Smoked Salmon and Asparagus Bake
This Smoked Salmon and Asparagus Bake combines the rich, savory flavors of smoked salmon with tender asparagus for a delightful dish that’s both impressive and easy to prepare.
Ingredients:
- 8 ounces smoked salmon, chopped
- 1 bunch asparagus, trimmed
- 4 large eggs
- 1 cup heavy cream
- 1 cup shredded cheese (such as Gruyère or mozzarella)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon fresh dill, chopped (optional)
- 1 tablespoon olive oil
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 375°F (190°C) and grease a baking dish with olive oil.
2. Arrange the trimmed asparagus in the bottom of the prepared baking dish.
3. In a mixing bowl, whisk together the eggs, heavy cream, salt, pepper, and fresh dill (if using).
4. Pour the egg mixture evenly over the asparagus.
5. Scatter the chopped smoked salmon and shredded cheese over the top.
6. Bake in the preheated oven for 25 minutes, or until the eggs are set and the top is golden.
7. Allow to cool slightly before slicing and serving.
Tips:
- For added flavor, consider adding sautéed onions or garlic to the mix.
- Serve with a light salad for a complete meal.
- This dish can be prepared ahead of time and reheated, making it perfect for brunch gatherings.
Ham and Cheese Cauliflower Casserole
This Ham and Cheese Cauliflower Casserole uniquely combines tender cauliflower with savory ham and gooey cheese, creating a delightful and hearty dish.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 cups diced ham
- 1 cup shredded cheddar cheese
- 1 cup cream cheese, softened
- 1/2 cup sour cream
- 1/2 cup milk
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/2 cup grated Parmesan cheese
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat oven to 350°F (175°C).
2. Steam or boil the cauliflower florets until tender, about 5-7 minutes; drain and set aside.
3. In a large mixing bowl, combine the cream cheese, sour cream, milk, garlic powder, salt, black pepper, and paprika until smooth.
4. Stir in the diced ham and half of the cheddar cheese into the cream cheese mixture.
5. Gently fold the cauliflower into the mixture until evenly coated.
6. Transfer the cauliflower mixture into a greased casserole dish.
7. Top with the remaining cheddar cheese and sprinkle with Parmesan cheese.
8. Bake in the preheated oven for 25-30 minutes, until golden and bubbly.
Tips:
- For a healthier option, you can replace sour cream with Greek yogurt.
- Feel free to add other vegetables such as broccoli or bell peppers for additional flavor.
- This casserole can be made ahead of time, just cover it and refrigerate before baking, adding a few extra minutes to the cooking time.
Sweet Potato and Turkey Breakfast Bake
This Sweet Potato and Turkey Breakfast Bake is a delicious and healthy way to start your day, featuring the warm flavors of sweet potatoes and savory turkey.
Ingredients:
- 2 cups diced sweet potatoes
- 1 cup cooked ground turkey
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 4 large eggs
- 1/2 cup milk
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup shredded cheese (optional)
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine the diced sweet potatoes, cooked ground turkey, chopped onion, and chopped bell pepper.
3. In another bowl, whisk together the eggs, milk, garlic powder, paprika, salt, and black pepper.
4. Pour the egg mixture over the sweet potato and turkey mixture and stir to combine.
5. Transfer the mixture to a greased 9×13 inch baking dish and spread it evenly.
6. If desired, sprinkle shredded cheese on top before placing it in the oven.
7. Bake for 30-35 minutes, or until the eggs are set and the top is lightly golden.
8. Allow to cool for a few minutes before slicing and serving.
Tips:
- For added flavor, try adding some herbs like spinach or rosemary.
- This dish can be made ahead of time and stored in the refrigerator for easy breakfast options throughout the week.
- Feel free to substitute the ground turkey with cooked sausage for a different taste.
Greek Yogurt and Berry Casserole
This Greek Yogurt and Berry Casserole is a delightful combination of creamy yogurt and fresh berries, making it a nutritious and satisfying dish perfect for breakfast or brunch.
Ingredients:
- 2 cups Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/2 cup honey or maple syrup
- 1 teaspoon vanilla extract
- 2 cups granola
- 1/4 cup chopped nuts (optional)
- 1 teaspoon cinnamon
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 350°F (175°C).
2. In a mixing bowl, combine the Greek yogurt, honey or maple syrup, and vanilla extract until smooth.
3. Layer half of the granola in a greased baking dish.
4. Spread half of the yogurt mixture over the granola layer.
5. Add half of the mixed berries on top of the yogurt layer.
6. Repeat the layering process with the remaining granola, yogurt mixture, and berries.
7. Sprinkle chopped nuts and cinnamon on top if desired.
8. Bake in the preheated oven for 25-30 minutes, or until the casserole is heated through and lightly golden.
9. Let it cool for a few minutes before serving.
Tips:
- You can prepare the casserole a day ahead and refrigerate it before baking.
- Feel free to substitute any of your favorite berries.
- For added flavor, mix in a scoop of nut butter into the yogurt mixture.
Cilantro Lime Chicken Breakfast Bake
This Cilantro Lime Chicken Breakfast Bake is a flavorful start to your day, combining zesty lime and fresh cilantro for a deliciously nutritious meal.
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 1 cup cooked quinoa
- 4 large eggs
- 1/2 cup shredded cheese (cheddar or mozzarella)
- 1/4 cup fresh cilantro, chopped
- 1/4 cup milk
- 2 tablespoons lime juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a mixing bowl, combine the cooked quinoa, chopped cilantro, garlic powder, onion powder, salt, and black pepper.
3. Cut the chicken breasts into small pieces and add them to the quinoa mixture.
4. In another bowl, whisk together the eggs, milk, lime juice, and half of the shredded cheese.
5. Combine the chicken and quinoa mixture with the egg mixture and stir until well combined.
6. Pour the mixture into a greased baking dish and top with the remaining shredded cheese.
7. Bake in the preheated oven for 25-30 minutes, or until the center is set and the cheese is bubbly.
8. Let it cool for a few minutes before slicing and serving.
Tips:
- You can add diced bell peppers or onions for extra flavor.
- This dish can be prepared in advance and refrigerated, then baked in the morning.
- For added spice, include diced jalapeños or a pinch of cayenne pepper in the mixture.
