This Keto Low-Carb Egg Breakfast Casserole is packed with protein, veggies, and cheese, this delicious dish is perfect for meal prep or feeding a crowd. This casserole is not only easy to make but also the perfect meal-ahead dish for meal planning, allowing you to enjoy a hearty, guilt-free breakfast with cheese, spinach, and peppers throughout the week. Serve this dish for your holiday breakfasts and brunch!
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Why Readers Love This Recipe
⭐️⭐️⭐️⭐️⭐️
Loooooove this recipe! I made it this past weekend and have been eating it for breakfast for the last 3 days. Looking forward to trying more of your recipes.
~Jas
This low-carb bacon, egg, and spinach breakfast casserole has rescued my mundane breakfast! For several months now, I have been eating the same breakfast every day.
You may also enjoy these other Keto Breakfast Recipes: Keto Bacon Egg Bites and Keto Blueberry Muffins.
Key Ingredients
Together, these ingredients create a savory, satisfying, and low-carb breakfast casserole....that I've been obsessed with for years!
- Eggs – The backbone of any breakfast casserole, eggs provide structure, protein, and richness, binding all the ingredients together for a fluffy, satisfying texture.
- Spinach – It's nutrient-dense and adds fiber, vitamins, and a pop of color while keeping the dish light and fresh. Plus, it’s a great way to sneak in extra veggies without adding many carbs.
- Bacon – Who doesn't love it? It adds a smoky, salty, and crispy element that enhances flavor while providing protein and fat to keep the casserole hearty and satisfying. Use sausage if that's more your speed!
- Bell Peppers – A touch of sweetness and crunch to balance the richness of the eggs and bacon.
- Onions – Brings a subtle sweetness and savory depth to the casserole. Using just a small amount adds great flavor without too many carbs.
- Cheese – Whether it’s cheddar, mozzarella, or a mix, cheese provides creamy richness, melty goodness, and extra fat to keep this dish keto-friendly and delicious.
- Mushrooms – Add a hearty, meaty texture without extra carbs, making this casserole feel like a fluffy omelet.
- Salt and Pepper – Simple but essential, these seasonings enhance all the other flavors, ensuring a well-balanced and delicious bite every time.
How to Make Keto Breakfast Casserole
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- This casserole is easy to make. The key word here is LAYERS. Create the first layer by adding sauteed veggies to the bottom a baking dish.
- Next, add frozen spinach.
- Drizzle the egg mixture throughout.
- Sprinkle cooked, crumbled bacon and shredded cheese over the top.
- Bake for 35 minutes.
Substitutions and Add-ins Ideas
Switch it up to suit your tastes and needs.
- Kale, Swiss Chard, or Broccoli – Any leafy green works well, or swap for chopped broccoli for extra fiber.
- Sausage, Ham, or Turkey Bacon – Swap for cooked breakfast sausage, diced ham, or turkey bacon for a different protein option.
- Cherry Tomatoes or Zucchini – If you want lower-carb options, try diced zucchini or a few cherry tomatoes for a slight sweetness.
- Green Onions or Shallots – Green onions provide a milder flavor with fewer carbs compared to regular onions.
- Asparagus or Cauliflower – Other low-carb veggies like asparagus or roasted cauliflower add variety and texture.
- Avocado – Adds good fats and creaminess when sliced on top after baking.
- Jalapeños or Red Pepper Flakes – For a little heat and extra kick.
- Chopped Cooked Chicken or Ground Beef – A heartier protein boost if you want an extra-filling breakfast.
- Cream Cheese or Ricotta – Mix into the eggs for an extra creamy texture.
- Everything Bagel Seasoning – Sprinkle on top for a flavorful, slightly crunchy finish.
- Pesto or Sun-Dried Tomatoes – A spoonful of pesto or chopped sun-dried tomatoes adds richness and depth.
I love casseroles! I really should make them more often. I love to combine a bunch of ingredients that pair well together, and then throw the dish in the oven and get back to life until it is finished baking. Casseroles are also a great way to sneak in nutritious veggies and high protein foods. A casserole will save you from having to prepare multiple side dishes for one meal.
Can You Make it Ahead
You can prepare it ahead of time and store it in the refrigerator for up to 24 hours before baking. Cover the unbaked casserole tightly with plastic wrap or aluminum foil.
When you’re ready to bake, remove the casserole from the refrigerator and let it sit at room temperature for about 15-20 minutes while you preheat the oven.
How to Store and Reheat
If you’ve already baked the casserole, you can store it in the refrigerator for up to 4-5 days. Simply reheat individual portions in the microwave or warm the entire dish in the oven at 350 degrees until warm.
Freezer Tips
Place the casserole or portions in the freezer tightly covered and sealed. It can be frozen for up to 2-3 months (for optimal freshness).
Check out more Low Carb Breakfast Casseroles here with 10 Egg Casseroles You Can Make For Breakfast, Lunch, and Dinner.
Or if you are just looking for breakfast only, you can check out the Low Carb Breakfast Casseroles here with 39 Low Carb Breakfasts You Actually Want to Eat.
Pin Me! 🙂
More Low Carb Recipes
Keto Low Carb Bacon Cheeseburger Casserole
Keto Low Carb Philly Cheesesteak Casserole
Keto Low Carb PF Changs Lettuce Wraps
Keto Low Carb Smothered Pork Chops
Click here for a complete listing of Keto Low-Carb Recipes.
Keto Low-Carb Egg Breakfast Casserole
Ingredients
- 2 eggs
- 1 ½ cups egg whites You can use 6-7 eggs (in addition to the ones noted above) if you don't want to use egg whites.
- 2-3 cups frozen spinach Thawed and drained. Thaw the spinach and drain the excess water.
- 6 slices bacon Cooked and crumbled
- 1 cup sliced mushrooms
- ½ cup chopped red onions
- ½ cup chopped green peppers
- ½ cup chopped red peppers
- 1 ¼ cup shredded cheddar cheese
- salt and pepper to taste
Instructions
- Preheat oven to 375 degrees. Spray a 9x13 baking dish with cooking spray.
- Place a skillet on medium-high heat. Add the chopped veggies (excluding the spinach) to the pan. Sautee for a few minutes until the veggies are soft.
- Add the veggies to the bottom of the baking dish. Spread the veggies throughout the dish.
- Add another layer, add the spinach.
- Whisk the egg whites and eggs in a small bowl. Season with salt and pepper. Pour the egg mixture over the veggies.
- Create an additional layer by adding the crumbled bacon and shredded cheese.
- Bake for 35 minutes.
- Remove from the oven. Allow to cool before serving.
Notes
- You can use any type of shredded cheese you like.
- You can use fresh spinach if you like.
- Store leftovers in the fridge tightly covered for 3-4 days.
- This dish can be frozen tightly sealed and covered for up to 3 months.
- You can add the mixture to a muffin tin to make muffins.
Jane says
Well, anything with bacon taste good in my book. Yes, hands down to bacon. ?❤️?
Sarah @ Champagne Tastes says
I need to start making casseroles like this for breakfast!! It looks fabulous!
Luci's Morsels says
Hands-down, this looks better than any breakfast I've had all week. This looks so good and I am dying to try it! Thank you for sharing!
liyah says
preheat oven tooo... ?
staysnatched says
Hi this is noted in step 1 of the recipe.
Tanya says
always, always preheat the oven...or as Anne Burrell once said, "You cannot cook in a cold pan."
Jeremy Bell AKA Dinga says
@liyah, Instructions
Preheat oven to 375 degrees. Spray a 9×13 baking dish with cooking spray.
Elizabeth says
This looks great! I eat eggs every morning but I usually end up cooking them each day like a chump--I need to get on the casserole train!
jane @ littlesugarsnaps says
This looks so good. I need to make a big one so it will last for a couple of days.
Jagruti says
I do love low carb meals.like the addition of spinach in this breakfast recipe. Really Good!
Nicola @ Happy Healthy Motivated says
This sounds incredible! I love bacon, spinach and mushrooms together. I'm do going to make this this weekend!
Shirley Wood says
You had me at low car but then you added some delicious ingredients that we love! Pinned it. This will be a great weekend breakfast treat or even a good breakfast for supper idea!
Sia | Monsoon Spice says
I really enjoy one pot dishes which not just saves time but also delicious without any side dishes. This is such a colourful dish and I can totally make a veggie version of it by skipping bacon.
Julia @ Happy Foods Tube says
My mouth is watering here. I bet it tastes amazing!
Monica says
This looks amazing! I'm always looking for new low carb recipes to keep me motivated. So glad I stopped over here! I'm hoping to replicate this.
Carrie Chance says
This looks and sounds great. Hubby and I are doing a "slow carb" 4-hour-body diet this month and this fits all of the rules(Except for the cheese) I may have to see if I can make it work without cheese(or have it on a "cheat day"
Yum!
staysnatched says
I haven't heard of "slow carb" 4- hour-body diet. I will have to look into this! Sounds intriguing.
Jenni says
Breakfast casseroles are my FAVORITE! Love all the veggies and that it is low carb, too!
Barbara Feldman says
Yum! Great for a crowd, too!
Rebecca Bryant says
This was so good. I am all about lower carbs and higher protein in my meals. Plus I love me some eggs.
Lois Alter Mark says
A delicious way to start the day! I love anything with bacon and eggs, and the spinach makes it healthy!
reesa says
A delicious breakfast for the weekend! Or something that will be great to enjoy all week long! Love that it is low carb!
Louise says
This looks absolutely delicious. I never know what to have for breakfast, so any ideas are always appreciated 🙂
Louise x
Jennifer says
Oh my goodness this is SO good! I've been wanting to get a few casserole dishes under my belt so I can share them with friends and family.
Pamela says
The perfect dish to give the family something healthier to eat. Thanks
Jasmine Diane says
Loooooove this recipe! I made it this past weekend and have been eating it for breakfast for the last 3 days. Looking forward to trying more of your recipes.
staysnatched says
Thanks for trying it! I'm so happy you liked it.
T says
What size baking dish should I use?
staysnatched says
Hi there! 9 x 13.
Laverne says
We loved it, so good as well as good for us. Thanks so much, I was tired of the same old, same old....
staysnatched says
I'm so glad you enjoyed it! I get so tired of the same thing, too. Please subscribe to the site to get more recipes like this one. 🙂
Sandi says
Is this a 9x13 pan? It doesn't say what size pan to use, so I don't know if I have to double the recipe or not.
I'm making it for a brunch this Sunday, and there will be about 20 people there! Thanks!
staysnatched says
Hi Sandi! I did use a 9 x 13 pan. The recipe above is for 6 servings. For 20 people I would consider using a few times the recipe above to accommodate, especially if this will be the main dish.
Alex says
@Sandi, doesn’t anyone read the instructions before asking questions
Anonymous says
can I use fresh spinach instead of frozen?
staysnatched says
You can. The consistency will be different because fresh spinach isn’t wilted.
Kjerstin says
Does this freeze well? Any tips?
Deidre says
I have a receipe that uses fresh spinach that you cook until wilted that might work. Pour a large drizzle of oil in a medium pot, add 1 clove of minced garlic, cook on medium high until fragrant (30 seconds). Add 5 ounces of fresh spinach and cook until wilted (3-5 minutes).
staysnatched says
Thanks for adding this tip!
Ashlee says
Yes, thank you. I'm wanting to make meals ahead of time for my dad. How long would this casserole be able to freeze?
staysnatched says
If you freeze it, you can use it for quite some time after. Defrost before serving.
debbie hildebrandt says
Can I use fresh spinach instead of frozen and Can I put it together the night before baking?
staysnatched says
You can. The consistency will be different because fresh spinach isn't wilted. Cracked ggs will last 2-4 days in the fridge. I wouldn't add the bacon at this time because it would take away from the crunch. That would be my preference.
Ciara says
This is delish just finished breakfast and it was all I wanted it to be!! I made it last night, so I'm happy to say it's great for meal prep... however, based on the picture I thought it would come out thin and firm and be able to eat like a pizza so I left my bacon in strips and my peppers cut in strips thinking I would pick it up and bite it... not the case. Follow the recipe people ((hahaha my own mistake!)) and chop it all up.
staysnatched says
I'm glad you enjoyed it! And thanks for sharing this wonderful tip.
Cynthia Kimura says
Can this be frozen?
staysnatched says
I haven't tried freezing this casserole. I have frozen egg bites, using a similar recipe. That worked out well.
Cristina says
I use the entire egg. How many eggs would I need?
staysnatched says
You can use the same amount as directed for the egg whites. A cup and a half.
Cristina says
Excellent. I just came to check if there was a reply and - SURPRISE! - you've set me up beautifully for Christmas breakfast. Thank you, and Happy Holidays!
staysnatched says
You're welcome! Happy Holidays! I hope you try out more of my recipes.
Maura P. says
Sorry, I don’t understand this. Can you estimate how many eggs for this non cook please. Thanks.
staysnatched says
Purchase egg whites in a carton and pour them into a measuring cup, or crack the egg whites into a measuring cup.
Jeanie says
@Cristina, I am also going to do this for Christmas breakfast! Added with some cinnamon roll fat bombs and keto mug bread, I am making a keto breakfast for my entire family--there are ten of us going to be there for Christmas breakfast. I'm going to double the recipe. Sounds delicious, and easy to manage!
Jeanie says
@Maura P., on carbmanager.com, 1 large egg = 1.2 oz, or 33 grams. If 1 1/2 cups is 12 ounces, then 10 large eggs should equal 1 1/2 cups or 12 oz. of eggs (1.2 oz/egg x 10 eggs = 12 oz. of eggs)....If you are trying to be exact (which shouldn't be a problem if you are a little under or over) you could weigh your cracked eggs on a kitchen scale until you get to 330 grams, or 12 ounces. You will not be hurting anything if you just use 10 eggs for your 1 1/2 c. measure of eggs to substitute for the egg whites.
Mandy says
I used 9 eggs, but since she said 1 1/2 cups, I just measured and figured 2 large eggs would add 1/2 cup.
Bobbie says
Made this for Christmas Eve brunch. Big hit. Forwarded the pin/recipe to sister and niece. Delicious, easy and feeds a crowd.
staysnatched says
Wonderful! I’m glad you enjoyed it!
Jale Breidenstein says
I have a quick question about how many eggs do you need for 1 and 1/2 cups of egg whites. If I have fresh spinach, should I sauté first to wilt
staysnatched says
Break the eggs in a measuring cup. The number will vary based on the size of the eggs. If you chop the spinach very finely you may not need to saute it. If you use it whole, definitely saute it first.
Melody Olson says
Can you make this is a crock-pot & if so how many hours to cook & low or high setting? Would like to make for Easter.
staysnatched says
I haven’t tried this recipe in a slow cooker. You can try it on Low for 6 hours and check in to see if the eggs are set or if it needs additional time.
Susan says
I see that it takes 35 min for a serving size of 6. If you doubled this recipe, to feed more people, do you know how long it needs to cook? I’d hate for the center be runny or undercooked. Have you tried to double the recipe?
staysnatched says
Can you double it and use 2 pans and cook at the same time? I have not doubled this recipe in one pan.
Christine S. says
Could you make this in a muffin tin and make individual servings?
staysnatched says
Yes you can!
Sheila says
@staysnatched, about how many muffins would this make?
staysnatched says
Here's the muffin recipe: https://www.staysnatched.com/keto-bacon-egg-muffins/
Jay jay says
Delicious. I replaced the spinach with fresh chopped arugula and added smoked gouda to the cheese combo
staysnatched says
Oh wow! That sounds amazing! I'm glad you enjoyed it.
Jetta Ambersley says
Just made this for breakfast. I forgot to thaw and drain the spinach so I had to drain the casserole and place back in the oven a bit. It was delicious! Thank you!
staysnatched says
Wonderful! I'm glad you enjoyed the recipe (even after the mishap)! 🙂
Sunny says
Delicious and easy to reheat for weekday, high-protein breakfast! I made this today with some modifications. Used 8 oz package Hillshire Farms low-sodium honey ham chopped instead of bacon (easier and no cooking), left cheese off hubby's side. I sprinkled Herbs de Provence over sauteed veggies and sprayed casserole dish with Pam. My hubby sprinkled his cooked serving with hot sauce and said it was delicious. Looks pretty with a sprinkle of fresh chopped parsely on top.
As your last commenter said, in your photos with directions you say to add frozen spinach but in the recipe you say to thaw and drain it. Suggest that you are consistent as I thought it would be easy to just added chunks of frozen spinach, which would have made it soupy. Good thing I found the recipe. You might say at the beginning of your blog --full recipe is at the bottom of this post. I had a hard time finding it.
Great recipe, Brandi! And easy to modify for individual tastes!
staysnatched says
I'm glad you loved it. Thanks for your comments about the frozen spinach. I do want to be specific and let people know they should purchase frozen spinach, but that it should be thawed and drained. Fresh spinach doesn't work as well for this specific recipe. I will find a way to re-word that to make it more clear. I absolutely love your modifications to the recipe!
Jale Breidenstein says
How many eggs would you need for 1 1/2 cups off egg whites.
staysnatched says
If you are using purchased egg whites, you pour it into a measuring cup. If you are using whole eggs, crack them into a measuring cup to determine how many you need.
Mandy says
We LOVE this recipe. I only wish my hubby liked peppers. 🙁 But it's also great without them. I have a question though. Why egg whites instead of whole eggs? Thanks so much for this recipe!
staysnatched says
Hi there! Egg whites have no fat. You can use whole eggs if you wish.
Teresa Smith says
This is a five star casserole!! I have made it a few times now. I am not a great cook but this makes it seem like I am. Thanks so much for sharing this recipe!!????
staysnatched says
You're very welcome! It sounds like you are a great cook to me! 🙂
Olivia Amelia says
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Norma Myers says
If you wanted to omit the egg whites, how many eggs would be used?
staysnatched says
Crack the eggs in a measuring cup and use the amount directed for the egg whites.
Kerry Georgeadis says
Can you make it the night before or do the vegetables get to soggy?
staysnatched says
I haven't tried this. You likely can but may not yield the exact same results.
Marilyn Listander says
Do you think there would be a difference in taste if I used used whole eggs?
staysnatched says
No. Egg whites are recommended for less fat.
Jane says
Only 2 eggs and 1 1/2 cups egg whites? Is that enough eggs? A previous post mentioned 9 eggs -??
staysnatched says
Yes, it's enough eggs.
Alyssa says
Hello! This sounds like a huge serving. However, I am new to keto. Should I cut into smaller pieces? I'm just thinking 9x13 and a cake...those are huge pieces if it's only 6 servings?! Or, is this about what is accurate for a serving size for a keto breakfast? Thank you for your input!!
staysnatched says
You will have to analyze your personal macros to see if this is too much for you. Plug the ingredients into your macros calculator and decide from there. Everyone has different macros.
Ashlee says
I made it for my dad's diabetic friendly menu and it's great! Looked AMAZING!! I would post a pic, but I don't see how I can share a pic.
staysnatched says
Hi, you can share pics on Instagram and tag me @stay_snatched.
Amy says
If I wanted to make this a day or two beforehand, would I bake it and I reheat it or just assemble it (without the bacon and cheese topping) and bake it the day I want to eat it?
staysnatched says
I rarely make meals ahead of time in this way. Either of the methods you suggested should work fine.
Mike R. says
Wow! I just made this for a nice keto friendly breakfast or even lunch/dinner. Turned out fantastic! This will be in my regular rotation for sure! Thank you!
staysnatched says
Awesome! I'm glad you enjoyed it!
nagendra says
Delicious recipe and I really try this recipe in my home. And Thanks a lot.
Annabelle says
I made this using 8 whole eggs, a whole package of slice mushrooms, a couple handfuls of diced red onion, green, red, and yellow bell peppers (I was meal prepping another recipe that was using similar veggies so I figured I'd make things easier on myself and just prepare all my veggies at the same time). I used a whole package of Hot Pepper shredded cheese (approx. 2 cups ) and whole package of pre-cooked bacon (10 slices). I used a bag of cut-leaf frozen spinach. It came out great tasting but my only mistake was that I missed the part about thoroughly thawing and draining the excess water from the frozen spinach so the bottom of my casserole had a lot of "juice." I was able to drain it though so not a big deal. I'm going to try fresh spinach next time throw it in the pan with the sauteed veggies so I can "wilt" the leaves. FYI - this casserole is BOMB topped with some Tapatio hot sauce. Talk about delish!
staysnatched says
I love your modifications. So glad you enjoyed it.
Mrs.AAP says
Followed recipe and used Irish aged cheddar. So much yum. Also cooked the veggies in the leftover bacon fat. Will totally make this again. Thanks for the share!