This breakfast casserole with bacon, egg and cheese is about to change your weekday meal prep game! Not only does it involve minimal ingredients and only 2 net carbs per serving, it also stores perfectly in your refrigerator.
During busy weeks you can cook it ahead of time with very little prep time, and grab a piece from the baking dish on your way out the door for a balanced low carb breakfast. Having a quick and easy option every morning makes a huge difference in your ability to stick to a keto diet.
Feel free to customize this egg casserole by adding some of your favorite low-carb vegetables like bell pepper or broccoli in addition to the green onions. It’s a great way to sneak in additional dietary fiber and nutrients. You could also try using a variety of cheeses, or substitute the bacon for ham or sausage based on your personal preference.
This breakfast casserole with bacon recipe is gluten free, soy free and sugar free. Its anti-inflammatory qualities are perfect for maintaining a healthy diet that promotes overall wellbeing.
Is Cheese OK on Keto?
This is a very common question, and the answer is “it depends.” There’s a lot of confusion around the composition of dairy products. While items that are low in lactose and high in fats and protein are acceptable, “low fat” dairy products are not keto-friendly because they’re typically packed with sugar and starch. Poor quality dairy products can also affect your hormones.
For many years, saturated fat was considered harmful for your heart health and a reduced intake was recommended. However recent studies have debunked this concept, showing no significant link between saturated fat and the risk of heart disease. We now know there are many benefits to including healthy fats in your diet[*].
Remember: Fat is fuel. You want all the fat in cheese, and it’s important to opt for fat that is high quality[*]. It’s best to avoid low fat yogurts and shredded cheese, and items made with skim, 1% or 2% milk.
Health Benefits of Cheddar Cheese
Today’s breakfast casserole with bacon recipe calls for cheddar cheese, which is the most widely purchased and consumed cheese in the world. In addition to being delicious, it’s packed with vitamins and minerals. You wouldn’t think of cheddar cheese as a health food, but take a look at the nutrition profile below. There are plenty of health benefits to be found thanks to its dense nutrient content per cup.
High in Calcium and Vitamin D
These essential minerals can help protect your body from chronic diseases like diabetes, heart disease, high blood pressure, cancer and other cardiovascular diseases[*]. Vitamin D helps absorb calcium, and you need both to build and maintain strong bones, in addition to supporting your muscles, nerves and heart. Calcium deficiency can lead to osteoporosis, a common ailment especially among adults over the age of 50[*].
Calcium and vitamin D also aid dental health by supporting your gums and teeth, and most adults do not get enough of each to meet health needs[*], which is why it’s important to make sure you’re consuming enough through food like full fat dairy products[*].
Loaded with Vitamin A
Vitamin A, which the body converts from beta carotene, is vital for promoting eye health. It’s an antioxidant that can prevent eye dryness and night blindness, and has been shown to prevent loss of vision caused by age-related eye diseases[*].
Zinc is an essential trace element that is required in small amounts every day. It supports growth and development as well as brain function. It also boosts your immune system, helps with hormone function and aids your reproductive system. It acts as an anti-inflammatory agent, which helps protect against chronic diseases like heart disease[*]. When you have a zinc deficiency, you may feel constantly tired or be getting sick frequently.
Supports Blood Health
Many nutrients that keep your blood, bones and muscles healthy are found in cheddar cheese. In particular, vitamins B6, E and K all contribute to blood health in various ways. Vitamin B6 and E help your body form red blood cells, and without vitamin K, blood would not stick together.
Probiotics, the live bacteria that maintain the healthy balance of microorganisms in your gut, are essential for boosting the immune system. Not all cheeses are good sources of probiotics, but cheddar happens to be one of them. The vitamin D content also supports immune system function.
Protects From Free Radical Damage
Free radicals can be harmful to the body because they damage DNA, cellular membranes and fats stored within blood vessels. This damage is responsible for many of the effects of aging on both the body and mind. The best way to prevent free radical damage is by eating foods rich in antioxidants and vitamins like cheddar cheese.
Packs the Protein
One ounce of cheddar cheese contains 7 grams of complete protein. Not only is protein filling and keeps you satiated throughout the day, but it also builds and repairs tissue, and is essential for muscle, cartilage and skin health. Your body also uses protein to make hormones and enzymes.
The Perfect Low Carb Breakfast
Combine the benefits listed above with the high fat of the bacon, eggs and cream, and you have a very filling keto breakfast with 38 grams of total fat, 43 grams of protein and 2 grams of net carbs per serving.
This low carb breakfast casserole with bacon is easy to make with very few ingredients, and you’ll have leftovers for days. Simply cover with plastic wrap and store in the fridge for the week. If you have a few extra minutes or want to enjoy a leisurely meal, you can whip up other brunch recipes like cauliflower hash browns or keto pancakes while you cook this breakfast casserole with bacon recipe. This dish goes well with just about anything, and satisfies adults and children alike.
Bacon, Egg, & Cheese Breakfast Casserole
Make meal prep easy with this simple keto breakfast casserole with bacon. This delicious recipe will last you for a week of low carb breakfasts.
- Prep Time: 20 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 15 minutes
- Yield: 8
- Category: Breakfast
- Cuisine: British
- 6 bacon slices
- 12 large eggs
- 4 oz. sour cream
- 4 oz. heavy whipping cream
- Salt & pepper to taste
- Avocado oil cooking spray
- 10 oz. shredded cheddar cheese
- 1/3 cup green onions, chopped (optional garnish)
- Preheat oven to 350 degrees.
- Cook bacon on stovetop. Once cooked and cooled, crumble into bite-sized pieces.
- Crack eggs into medium-sized bowl. Add sour cream, heavy whipping cream, salt, and pepper and mix with a hand mixer or in a blender until well-combined.
- Spray a 9×13 pan with avocado oil cooking spray. To pan, arrange single layer of cheddar cheese. On top of cheese, pour egg mixture then top with crumbled bacon.
- Bake for 35 minutes, checking after 30 minutes. Remove from oven once edges of casserole are golden brown.
- Allow to cool before cutting and serving. Garnish with green onions.
- Calories: 437
- Fat: 38
- Saturated Fat: 17
- Carbohydrates: 2
- Protein: 43
Keywords: bacon egg cheese breakfast casserole