Finally…Keto Breakfast Casserole done easy…and the health benefits behind this popular diet
With so much information (and mis-information) about food, eating, and health, we seem to complicate things…
You want to be healthy, skinny, strong, happy, and rich and you want it now…right?
Waiting and planning and then doing everything to make all that happen takes a few things; however, it all starts with a decision.
The decision to live healthy can happen at any time. While each new year rings in new enthusiasm for health, any month, or any day, even a Wednesday, can be the day you start eating better.
In other words…you don’t have to wait. You must, however, plan and do.
But there is a problem. With so much information (and mis-information) available about food, eating, and health, we seem to complicate and confuse things. Rather than get great (and easy) answers to our health and diet questions to implement right away…and see results, we fall into a state of confusion and procrastination in fear of getting it all wrong.
- Do we count calories or not?
- Do we eat low fat, low carb, or all protein?
- Do we avoid meat, or gluten, or dairy, or chalupas?
- Is there a certain time of day to eat that is better than another?
- What about fasting…and cleansing…and cheat days?
- And…when are we going to find time to shop for and prepare all the meals recommended?
It can make you just want to throw your hands up and head to the drive-thru window, right?
Keeping Diet Simple…and Real
The truth is, most of us don’t get it right all of the time. The best we can do is the best we can do, and then do a little bit better tomorrow.
It’s amazing how a few simple tweaks, done consistently, can lead up to huge changes in your overall health and your ability to understand and make better food choices.
You learn a little bit each week. You move your body a little each day. And you add more healthy options to your plate at every meal. It adds up. And the more good stuff you add the more “bad” stuff you naturally eliminate…mostly because you just stop craving it.
You realize that bad health and life choices no longer serve you. When you get to that point, you are expressing genuine self-love and self-care that make it easier for you to keep it simple…and real.
Simple foods. Simple ingredients. Simple systems for preparing your food. And real results that take the stress and calorie counting out of the picture so you get back to the joy of eating and living with health.
In this article, we’ll talk about the benefits and science behind a Keto diet and then we’ll share a very simple recipe system for making keto breakfast casseroles (or omelets). No crazy, detailed recipes or instructions are required.
Let’s get to it!
What is Keto Anyways?
A way of eating that is very low in overall carbohydrate intake…
A Keto, or Ketogenic diet, is a way of eating that is very low in overall carbohydrate intake. It has risen in popularity in the last few years because of promises for easy weight loss, heart health benefits, and reducing or eliminating type 2 diabetes.
The theory behind it is that when you lower your carbohydrate intake, your body will start burning unwanted fat rather then just burn off carb calories. This promotes weight loss and carrying too much body weight is often a pre-cursor to preventable type 2 diabetes.
*Be sure to read the disclaimer at the end of the article
As with any healthy eating plan, there are pros and cons. And, just like with everything in nature, there is a balance. Even too much of a good thing can be bad.
Because every person is different and not everything health-related is a “one-size-fits-all” solution. We are all starting with a different genetic profile, a different level of overall fitness and health, and a different ability to turn advise into an actionable plan.
When you are considering a keto diet, or any other diet, a good piece of advice is to first, do no harm, and second, listen to how your body responds…and take actions based on that internal conversation.
If it feels good and is not causing harm…continue.
If it doesn’t…stop.
Also, talk with your doctor about any health changes you plan to make so you are aware of any possible conflicts with current treatments or prescription medications you are on.
Another good piece of advice when it comes to your diet is to Keep it Simple.
We seem to be really good at complicating things…especially when it comes to food. Rather than worry about doing it “right”, based on someone else’s experience, be mindful of how you are doing based on how you felt yesterday, or last year, and how you feel today.
A good introduction to the keto diet is breakfast.
Keto Diet Breakfast
Eating healthy every day…until dessert….
I love how one woman described her health eating lifestyle. It went something like this:
“Eating healthy every day…until dessert.”
Who else relates to that!
I always say that if I can get it right 80% of the time, my body will forgive (or repair) the 20% of the time I don’t.
For me, and millions of other people, getting it right starts in the morning and it starts with breakfast.
When you have a positive, healthy, morning routine you can achieve small “wins” early in your day which set the tone for the rest of the day. Small wins lead to big success.
So, what is your morning routine?
- Making the bed
- Drinking a glass of water
When I accomplish this, the rest of my day seems to sync up nicely and unexpected events are, well, just handled.
When I don’t do this, especially skipping a healthy breakfast, my day tends to be much less productive.
Now, breakfast for me isn’t a huge, 4-course deal. In fact, it’s pretty quick and light. But the key is to know in advance what you are going to eat, prepare as much in advance as you can, and to have the ingredients on-hand so you don’t even have to think about what you’re going to eat.
For a keto breakfast, there are a lot of delicious and simple recipes you can make to start the day off right. It’s a lot harder to eat something that’s not-so-good for you (hello donut) when you start off healthy.
In fact, the more healthy, nutrition-packed foods you eat, the less your body will actually crave the bad stuff. This alone makes losing weight easier because you simply don’t eat as much.
Rather than grabbing a pastry or donut on the run, you can make keto breakfast muffins in advance.
Keto pancakes with almond flour are another great option and when you add them to your meal plan prepping, you can simply heat and go.
And, of course, eggs are a familiar breakfast choice and egg cups, keto avocado eggs, or a keto breakfast casserole is a comforting, hearty start of the day.
Making Time for Keto Diet Food
One of the biggest challenges with starting your day healthy is time…
One of the biggest challenges with starting your day healthy is time.
But is “time” (or lack of it) really the problem? Or is it how we manage time…especially in the morning…that gives us trouble?
If you don’t already have a morning routine that works without stressing you out, then changes must be made.
Know exactly what you’re going to do, have the tools (or ingredients) on hand, then repeat your morning “system” until it works best for you.
- Get the coffee pot ready (for your bullet coffee) the night before.
- Lay out your clothes.
- Prep your gym bag.
- Have your snacks ready to go.
- Make a list of ingredients you normally use (or should be using) and do your shopping once a week or once a month.
The bottom line is the less time you spend looking for things, being late, or wondering what you should do next, the more quality time you’ll have in your day to make healthy choices.
Keto Breakfast Casserole Recipes
The ingredients are simple – as little as six makes a great morning meal…
To jump start your day, a keto breakfast casserole recipe is a great choice. The secret to making a healthy keto breakfast a reality is simple planning and opportunity.
Plan ahead by preparing the breakfast in advance and/or have a variety of healthy ingredients on hand for the opportunity to make something quick, keto, and healthy.
Not only can you prepare this in advance to bake later, you can even cook it and freeze individual servings to eat as you like.
The ingredients are simple – as little as six makes a great morning meal. And from that 6-ingredient foundation you can add and experiment to your heart’s and taste-bud’s delight!
You see, the thing with cooking is that it can be much easier than some recipes make it out to be. You don’t need 100 egg casserole recipes. You really just need one method of making it, an understanding of what happens to eggs when you cook them, and a sense of adventure as you mix up your own version of ingredients.
So here is a simple recipe for keto egg breakfast casserole. This is basically a quiche without the crust.
Basic keto casserole methods and tips
When you use heavy cream in the recipe, you will get fluffier eggs; however, you can also use non-dairy milk like almond milk or coconut cream.
To make ahead, mix all the ingredients, cover, and store in refrigerator (up to 2 days) then bake.
Prefer to freeze the mix? Go ahead! Mix the ingredients, cover, then freeze. When you are ready to bake the casserole, thaw in the refrigerator then bake.
Finally, if you fully prepare it ahead of time, including baking the casserole, you can cover and freeze or cut into individual-sized portions, wrap in freezer paper and then store in an air-tight bag or container. When it comes time to enjoy, simply thaw the casserole (or portion) in the fridge before eating.
When you thaw out cooked eggs, you are likely to get some condensation. Cover it loosely so condensation is reduced.
For the vegetables, we encourage you to experiment with your favorites. When using naturally juicy (watery) vegetables like tomatoes and zucchini, the resulting casserole with have a different texture. To avoid it being too watery, cook, drain, then pat the veggies with a paper towel to remove some of the moisture prior to baking.
For the amounts listed below, use an 8×8 or 9×9 square pan (or equivalent size), and bake at 375°F for 30 minutes. A larger or thinner amount may take less time; a thicker portion may take more.
When done, the eggs will be firm. Because oven temperatures and other kitchen conditions vary, if the casserole is not done at 30 minutes, continue to bake and check every 5 minutes until ready. Make note of the time so you are aware of how much time is needed for future keto meals.
Let’s Get Cooking!
The more good stuff you add the more “bad” stuff you naturally eliminate…
First, start with the basics. This is what you include in every casserole recipe:
- 6 cloves garlic, chopped
- 12 large eggs
- ½ cup heavy cream
- 2 cups shredded cheese
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- 3 cups Vegetables of your choice
- 1 lb. Protein of your choice
- In a saucepan, sautee garlic in a bit of olive oil. Next, add your protein and cook through.
- In a bowl, scramble your eggs and cream (or milk). Add cheese, salt and pepper.
- Mix egg mix, protein source, and prepared vegetables together and pour into your casserole dish.
- Bake at 375°F, uncovered, for 30 minutes or until done.
Now, let’s have some fun!
Here are some ingredient suggestions. Pick one or more from each column to add to your breakfast casserole. Want some inspiration? Scroll to the bottom for suggestions:
Vegetables (3 cups total)
Roasted, sauteed, or added fresh to eggs
- Alfalfa sprouts
- Bell peppers (yellow, green and/or red)
- Butternut squash
- Green onions (chives)
- Portabello mushrooms
- Roasted sweet potatoes
- Sun dried tomatoes
Protein/Meat (1 lb)
- Ground meat (beef, bison, turkey)
Other spices and flavorings to consider:
- Celery Salt
- Chopped basil
- Curry powder
- Hot peppers (your choice)
- Hot sauce
- Nutmeg (¼ teaspoon)
- Pinch of cloves
- Red pepper flakes
- Truffle powder
Try These Delicious Keto Breakfast Casserole Combos:
- Tomatoes, olives, celery salt
- Bell pepper, tomatoes, mushrooms, 1 Tablespoon capers
- Mushrooms, spinach, alfalfa sprouts, cheese
- Salsa, avocado, cilantro, lime
- Salmon, red bell pepper, swiss cheese
- Butternut squash, sweet peppers, parsley, cheese
- Brussel sprouts, bacon
- Salmon, asparagus, red bell pepper, swiss cheese
- Bacon, spinach, artichoke hearts, roasted sweet potatoes
- Salmon, asparagus, zucchini, Cheese (swiss, cheddar, or gruyere) and a dash of nutmeg
- Ground beef, Red onion, broccoli, mushroom, spinach, cherry tomatoes, mozzarella cheese
Oh, and here is that Health Disclaimer:
**As with all medical information you find online, you should consult with a medical professional about your full health profile and lifestyle before making health decisions. We are not doctors, and more importantly, we are not your doctor. The information provided, while based on studies and research conducted by professional in their fields (and cited at the end of this article) is provided for your information only and should not be considered medical advice from any member of Vitabella, or the independent authors and contributors to this site.
Why is this important? While a “medicine” or “supplement” (traditional, natural, modern, or holistic) may be fine on its own, some substances don’t work well together. Some foods are not safe for children, pregnant women, or in combination with some prescription medicine. Please consult your doctor before making any health changes based on information you find online.