Recipes

Low Carb Breakfast Casserole – High Protein, Paleo-Friendly

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When you first picture a breakfast casserole, what comes to mind? Is it a gooey mix of melted cheese, eggs, and sausage? For many people it is. And while I absolutely love a good sausage casserole every now and again, as of late I’ve been on more of a low carb kick with my paleo eating habits. Just because I’m focusing on reducing my carb intake doesn’t mean I’m prepared to give up breakfast casserole though. Oh no. That’s exactly where this quick and tasty low carb breakfast casserole recipes comes into play. It’s still made with eggs, but the rest of the ingredients are all healthy, nutrient-dense veggies that add tons of flavor to the dish. It’s the perfect low carb breakfast option to kickstart your day.

low carb breakfast casserole recipe
Serving Size
1
Calories/Serving
177

Enjoying a tasty breakfast casserole doesn’t mean you have to fill up on carbs first thing in the morning. This quick and tasty low carb breakfast casserole is the perfect blend of protein, omega-3 fats, vitamins, minerals, and antioxidants to start your day off properly -- while remaining 100% paleo friendly and low carb. It’s also unbelievably tasty, meaning this is one breakfast recipe that you definitely should not skip.

The Perfect Combination of Healthy Greens 

There’s a few different healthy green veggies that go into the low carb casserole that make it so good. The first is one of my absolute favorite vegetables, asparagus. Whenever I’m at a loss for a healthy veggie to add to a meal, I always turn to asparagus. Fresh asparagus that is prepared properly really is outstanding. Best of all, it’s incredibly good for you. It’s loaded with fiber, vitamins A, C, E, and K, folate, and a variety of potent antioxidant and anti-inflammatory properties. (1)

The second healthy veggie that you’ll be adding to this recipe is one cup of broccoli florets. While broccoli might be the bane of many children who don’t want to eat their veggies, the fact is everyone should be regularly including it in their diet. It’s full of essential nutrients, including vitamins A, B1, B6, C, E, and K, dietary fiber, pantothenic acid, choline, and many more. And just like asparagus, broccoli consumption can provide your body with plenty of antioxidants, lower inflammation, and it can even help support your liver with your body’s natural detoxification processes. (2)

Next up is one of the most versatile vegetables that can be used with all kinds of great paleo meals, zucchini. There’s so many great ways to use it, you can make everything from muffins to low carb noodles with zucchini. And it should come as no surprise that much like asparagus and broccoli, zucchini is absolutely jam packed full of beneficial nutrients. It’s a rich source of B-complex vitamins, and minerals like zinc and magnesium that your body requires to function at optimal levels. In fact, the combination of zinc and magnesium has even been shown to have certain benefits when it comes to working as a natural antidepressant. (3)

These three healthy greens are all cooked in olive oil over a medium heat and then seasoned with salt and pepper. Afterwards, you’ll whisk your six eggs together and mix them with the parsley. This egg mixture will be added to your green veggies in a baking dish before you put it in the oven to bake.

This recipe for a low carb breakfast casserole just might actually be the ultimate breakfast combo. The eggs are there to give your body some protein and healthy fats, while the delicious mixture of veggies helps to cover all of your remaining nutritional bases with an abundance of vitamins, minerals, and antioxidants. Whenever you enjoy this casserole for breakfast, you’ll literally feel what a difference the ingredients make, as you’ll feel fantastic all morning long.

If you’re looking for some other great low carb paleo meal ideas, then I have a few solid recommendations for you. The first is a delicious paleo chicken pad Thai recipe that uses spiralized sweet potato noodles. We also have a great low carb cauliflower bread that’s great for making sandwiches. And last but not least, these paleo mini beef pizzas are a must try as well.


Want more paleo recipes? Take a look at the Paleo Grubs Book. With 470+ easy-to-prepare Paleo recipes in 17 categories, it is the only Paleo book you will ever need.

Ingredients

    • 8 oz asparagus, trimmed and cut into 2-inch pieces
    • 1 cup broccoli florets
    • 1 zucchini, halved and sliced into 1/4-inch thick slices
    • 2 tbsp chopped fresh parsley plus extra for serving
    • 2 tbsp olive oil
    • 6 eggs
    • salt, black pepper to taste
    • chopped spring onion for serving (optional)

Directions

  1. Preheat oven to 350°F.
  2. In a skillet heat the olive oil over medium heat.
  3. Add the broccoli florets, zucchini and asparagus and cook for 4-5 minutes.
  4. Season with salt and black pepper to taste and remove from the heat. Set aside.
  5. In a bowl whisk the eggs.
  6. Add the parsley and season to taste with salt and black pepper.
  7. Whisk to combine.
  8. Transfer the vegetables to a lightly greased baking dish.
  9. Pour the eggs into the baking dish and stir to mix with the vegetables.
  10. Bake for 30-40 minutes or until golden and fluffy.
  11. Serve warm.

Servings

Serving Size

1

Servings/Recipe

4

Nutrition Information

Calories

177

Carbohydrates

5.1 g

Fat

13.2 g

Sugar

2.5 g

Protein

10.5 g

Fiber

1.7 g

Calories 177 kcal
Potassium 389.3 mg
Vitamin A 156.3 µg
Vitamin C 28.5 mg
Folic Acid (B9) 84.2 µg
Sodium 452.8 mg

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