If you’re looking for a diabetic breakfast casserole recipe that’s easy and low carb, this is it! Not only that, it’s also packed with flavor and 10 grams of protein per serving. What a great way to start your day!
Also, this egg casserole recipe is blood sugar friendly with only 3 grams of carbs per serving. But you don’t need to be diabetic to enjoy it. It’s so delicious and healthy for the whole family!
And just look at this casserole! With the red and green bell peppers, would this not be so beautiful for Christmas morning? But I could never save it for just that day. It’s just too good!
Why this Diabetic Breakfast Casserole Recipe Is My Favorite
This healthy breakfast casserole is one of my favorites for many reasons. And I am betting it will soon be yours, too.
- This is ideal for someone on a low-carb diet. Or it’s a wonderful dish to serve when you’re already having other carbs. Like my yummy blueberry pancakes!
- This recipe offers high protein to start your day. I sometimes have trouble getting enough protein, and this is certainly helpful in that!
- There are whole, simple ingredients in this recipe. You can find all you need at your local grocer without an issue.
- This is one of the best easy egg casseroles I’ve had. It’s super flavorful and also very healthy.
- It’s an easy keto breakfast casserole as well. So for people on a keto diet, this recipe makes the perfect keto breakfast!
- All these are great things, but the best part for me is the flavor!
Alright — it’s time to get started on one of my favorite low-carb breakfasts!
1. Prep the Ingredients
The very first step is to preheat your oven to 350 degrees F. You’ll also want to spray an 8×8 inch pan with nonstick cooking spray. Then just set it aside.
Now it’s time to gather and prep the ingredients. You will want to wash and dry your fresh spinach leaves. Also, rinse off and chop up the onion, green bell pepper, red bell pepper, and zucchini. Finally, shred the cheese with a box grater.
2. Saute the Veggies
In a large pan or large skillet, add in the olive oil and heat the stovetop to medium. Then add in all the vegetables except the spinach. You will cook the vegetables on medium heat until they are almost fully tender, stirring occasionally with a wooden spoon. Don’t overcook of you’ll have mushy veggies, and no one wants that.
3. Make the Egg Mixture
Take the vegetables off the heat and allow them to cool. Next, mix eggs in a large mixing bowl and beat well. Then add in two-thirds of the cheese, the spinach, the heavy cream, and the salt and black pepper. Mix well.
Then you will add in the cooled vegetables. (They don’t have to be completely room temperature. That would take a long time. But certainly cooled a bit from being on the heat.) Stir to combine.
4. Bake the Casserole
And now it’s time to pour the egg mix into your greased baking dish. Cook in the preheated oven for 30 minutes, until the sides start to become golden brown and the middle of the casserole is fairly well set.
Remove the dish from the oven, top with the remaining shredded cheese, and return to the oven to bake for another 5 minutes. This will melt the cheese on top and finish cooking the dish.
5. Serve This Diabetic Breakfast Casserole Recipe
Once the additional cheese is melted on top of the egg casserole, remove it from the oven to rest for 5 minutes on a wire rack. This isn’t a “rest” like you rest meat, but to cool the casserole down just a bit and help it stay together when you cut into it.
Then you will cut into individual servings — this serves 9, so three rows up and down, and three rows across.
Now you have a delicious and easy breakfast recipe (or dinner, as we love doing breakfast for dinner at our house)!
More Low Carb Recipes
CARBS FOR This Diabetic Breakfast Casserole Recipe
There are hardly any carbs in this low-carb breakfast casserole recipe. There are roughly 3g per serving. That’s it!
With the specific ingredients I used for this recipe, the entire total was 33g of carbs. With this recipe making 9 servings, that’s 3.5g of carbs per serving. (Need help counting carbs for your recipes? Check out my blog post with step-by-step instructions!)
Be sure to work this into your diet how you best manage your diabetes. And be sure to count the total carbs in the specific products you use. Different brands vary in ingredients, so be fully sure of the nutritional information in what you’re eating.
What Makes this Recipe Diabetic Friendly?
The term “diabetic friendly” is defined differently from person to person. We all have unique diets and ways to manage our diabetes. And although many people with type 2 diabetes may limit carbs and sugar intake for more of a low carb lifestyle, some people with type 1 diabetes will tell you they can eat literally whatever they want as long as they dose for it.
For me personally, after living with type 1 for 30+ years, I consider something to be diabetic friendly if it is either:
- a recipe that combines fat, fiber, and protein to help stabilize blood sugar levels and avoid a blood sugar spike
- a lighter version to the ingredients you would normally find in a traditional version of the recipe
This particular recipe is option 2.
Many breakfast casseroles contain ingredients that aren’t all that diabetic friendly. I have a recipe (although I forget where I got it) that includes 8 slices of white bread in cubes. Not that people who have diabetes can’t eat white bread, but there are other bread alternatives that are a healthier choice. And if I did eat that casserole, I would make sure I was getting fiber elsewhere to help with the fat-fiber-protein mix that helps manage blood sugars so well.
What to Serve with This Diabetic Breakfast Casserole Recipe
Remember, including healthy fats, lean protein, and fiber are so important in maintaining good blood sugar levels. So here are a few breakfast foods that would pair well with this casserole.
- My blueberry pancakes recipe would be so perfect to serve alongside these eggs and veggies.
- Fall harvest pancakes would be delicious with this casserole also.
- A nut free breakfast bar would be amazing with this too. That recipe needs protein along with it, so this is the perfect pairing!
- If you’re looking for something simple (who isn’t?), I would recommend some fresh fruit, hash browns, or a bagel. And don’t forget the coffee!
VARIATIONS ON this Egg Casserole
There sure are a ton of variations you can take on this recipe. Here are just a few ideas that came to my mind right away.
- You could try using only egg whites if you prefer, but you will need more. Or go half and half.
- Try green onions in place of a yellow onion. Or use a red onion. Your choice!
- Pour the batter into greased muffin tins to make egg muffins.
- Add in more protein with different breakfast meats like breakfast sausage, turkey sausage, or Italian sausage.
- Turn up the heat by adding on some hot sauce when you serve it.
- Try a different variation of cheese. I might suggest swiss, monterey jack, or sharp cheddar cheese.
- Try a small dollop of sour cream on top.
- Some breakfast casseroles recommend cottage cheese. You could certainly try that.
- You could definitely pour the egg mix into a small slow cooker instead of the oven. It would obviously take more time, but would be hands off while you’re busy with other things.
I’ve not tried doubling this recipe to make it in a 9×13 pan or large casserole dish just yet. If you do, let me know how it turns out. My only question is baking time and what it would take for the middle to be set. And would it bake he edges too much?
MAKE AHEAD INSTRUCTIONS
You can certainly include this in your meal prep for the week. That’s the best way to provide a quick breakfast for busy mornings! Just heat up the casserole the next morning and you’ve got it made.
If you do choose to make it ahead, simply allow it to fully cool on a wire cooling rack before covering with plastic wrap and storing overnight in the refrigerator.
STORING Your Diabetic Breakfast Casserole FOR LATER
This casserole will easily store in the refrigerator for several days while you eat away at it for breakfast. Just follow the directions above, and allow it to cool completely. You can cover it with foil or put it in an airtight container to store in the fridge until you’re ready to eat it. Or you can put the lid on your 8×8 dish in case you’re fancy and have one like this!
And now for your free recipe card:
Easy Low Carb Diabetic Breakfast Casserole Recipe
Ingredients
- 1 T. olive oil extra virgin
- 1/4 c. yellow onion chopped
- 1/2 c. red bell pepper chopped
- 1/2 c. green bell pepper chopped
- 1 medium zucchini chopped
- 8 large eggs
- 1/2 c. heavy cream
- 6 oz. shredded co-jack cheese divided
- 3 c. fresh spinach rough chopped
- 1/4 t. salt
- 1/8 t. pepper
Instructions
- Preheat the oven to 350℉. Wash and chop all the veggies. Shred the cheese.
- In a large pan or skillet, add the olive oil and turn to medium heat. Add in all vegetables except spinach. Cook on medium until vegetables are almost tender. Remove from heat to cool.
- Add eggs, cream, 2/3 of the cheese, spinach, salt, and pepper to a large mixing bowl. Stir to combine. Add in the cooled vegetables and mix well.
- Pour the egg mixture into a greased 8×8 baking dish. Cook for 30 minutes in the preheated oven, until the edges start to turn golden brown and the middle is mostly set. Remove from the oven, add the remaining cheese, and return to the oven for another 5 minutes.
- Once the additional cheese is melted, remove from the oven and cool on a wire rack for 5 minutes before cutting into 9 equal pieces to serve.
Notes
DID YOU MAKE THIS Easy Low Carb Breakfast Casserole?
If you’ve made this recipe, would you please let me know? I would love to hear from you!
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NOTE: I am not a certified nutritionist or registered dietician. Nothing here should be taken as professional medical advice. Any nutritional information provided should be used as a general guideline and estimate only. For the most accurate information, please calculate based on the specific ingredients and brands you use, as well as any changes you make to the recipe.
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