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.
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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.
Diana says
I’m planning on tripling this recipe. Would you suggest 3 9x13 pans or do you think I could put a double recipe in one 9X13 and a single in another, thereby using only 2 pans.
staysnatched says
I haven't done this, so to be safe I would use 3 pans.
Mary Slabe says
Great taste, added basil and parsley, used Turkey bacon and mozzarella cheese.
staysnatched says
That sounds amazing!
Michelle Pendergrass says
I did this in muffin cups and mixed the veggies with the eggs before putting them in and it made 20 muffins. {Soo good)
Cheyenne says
Can I make this and then freeze it?
staysnatched says
You can. Personally, I prefer the taste and texture when eating it within a few days of preparing it.
Michele says
Can I just use whole eggs, and if so, how many? I need enough for 7.
staysnatched says
You can use the same amount of whole eggs.
Holly Hunter says
I doubled and cooked it all in same 9x13 pan and it came out so fabulous! Cooked it 35 minutes and it was just right! Thanks for sharing the recipe.
staysnatched says
You're welcome! I'm so glad you enjoyed it.
Fatima says
For how many days I can still eat from it safely?
How much would be a suitable 1 Keto breakfast serving? Half of it? 1/3?
Thxxx
staysnatched says
Hi there. The macros are listed for this recipe. A keto serving is what you deem suitable for your macros.
Bethany says
Maybe it was just mine, I followed directions to the T, mine turned looked like it could have come out maybe a couple minutes sooner. Or maybe it would have helped if the cheese were mixed with the egg rather than drizzled on top? -Either way, tastes delish! I'll definitely make this again. Thanks for the recipe.
staysnatched says
Every oven cooks differently. When you bake a recipe you will have to use your judgment and take the food out when it looks ready.
Caroline says
LOVE THIS RECIPE!! I am a meal prep crazy person and the only one I'mn my household that is keto/low carb. This is perfect for a weeks worth of meals...
Thanks for a great recipe!!
staysnatched says
Wonderful! I'm so happy it helped with meal prep.
Nicole Romano says
This was sooo good and sooo easy to make!! Thank you so much for sharing!
staysnatched says
You're welcome! I'm so glad you enjoy it.
Stephanie says
I'm curious....did you use egg whites from a carton or did you separate your own eggs? I know some baking recipes prefer the latter, not sure it matters in a recipe such as this. Thank you!
staysnatched says
Hi there, I used Egg Beaters in a carton.
Michelle Petty says
Made this for a 10am football watching party. Everyone went crazy over it!
staysnatched says
Awesome! I'm so glad it worked out!
Michelle Moore says
I feel crazy but I am I the only person confused by the directions? “3. Add the veggies to the bottom of the baking dish. Spread the veggies throughout the dish.
4. Add another layer, add the spinach.” Add another layer of what? Per the directions I should have sautéed all the vegetables and then put them all at the bottom of the dish. Help please!
staysnatched says
It means add a layer of spinach. The word “another” is used because you added a layer of veggies prior.
Marti says
This is so satisfying and simple to make. Delicious and perfect for meal prepping. I don’t feel that I am missing out on anything! Thank you for this perfect keto breakfast!
staysnatched says
You're welcome! I'm so glad you enjoyed it.
Karen Graham says
Can I make this ahead of time and freeze it for a few days? If so, should I thaw it completely before I cook it?
Thank you,
Karen
staysnatched says
Yes you can freeze it and thaw it out before cooking.
Kelsey says
Then why does the recipe say to eat within a couple days?
Super confused by that.
staysnatched says
You should always eat cooked food within a few days. I'm not sure what you're confused about.
Laura says
Can I prepare the night before and cook in the morning?
staysnatched says
I would not do that. I don't like to allow eggs to sit even while refrigerated.
Meagan says
Made this today for an early morning football watching party. It was absolutely delicious. We doubled the recipe and baked for 35 minutes and it was incredible. We used 6 cups of spinach and 1 teaspoon salt. Even our non-Keto friends likes it. We will definitely be making this again. Thanks for the recipie!
staysnatched says
You're welcome! So glad you enjoyed it!
Christy Scott says
I mixed this up and will bake in the morning. This was super handy for using all my egg whites up that I froze after making keto egg nog for Christmas. Looks like it will be great - thank you!
staysnatched says
You're welcome! Glad you enjoyed it!
Cassie says
Hello.. why egg whites instead of using eggs? Is there a difference in the taste/texture you were trying to achieve? If not using the egg whites, how many eggs? Thank you
staysnatched says
It’s my preference because of the nutritional value. I’ve only tested the recipe as written. If you want to use only eggs you will need to experiment and try it.
Paulie says
I just made this, turned out great, thanks! What serving size are the nutritional values you list based on.
staysnatched says
I'm so glad you enjoyed it! The recipe makes 6 servings. This is for each serving. Total servings are noted at the top of the recipe card.
Hannah Nelson says
I have some fresh spinach I would like to use in this recipe instead of frozen. How much fresh spinach would you recommend using?
staysnatched says
The same amount.
Lindsay Smyers says
Hi Brandi!
I read through the comments and saw that this dish was able to be frozen. My question is do you fully cook the casserole, freeze and then let thaw in the fridge overnight before cooking again? How long are you able to freeze the dish for? I am trying to prep meals for when my baby comes in April ?
Thanks,
Lindsay
staysnatched says
Yes, fully cook it and then freeze. I freeze for a couple of months. I do thaw in the fridge overnight when I want to consume.
Cailyn says
This recipe was EXCELLENT. The flavor combos were impeccable. I think it was the red onion that topped it off. Don't skimp on the red onion! 3.5 eggs seemed like a incredibly small amount to me for a large 9x13 pan... So I believe I upped it to 8 eggs (not just egg whites), and doubled most other items. But you can play with the portions. Will definitely be making this again. I served it to my family at a girls weekend, and we all devoured it. YUMMM... You can easily add 1/4+ heavy cream as well to your egg mixture, to increase fat for keto too. Loved it.
staysnatched says
Such great tips! Thank you for sharing!
Amy Hegg says
Really easy and very delicious for a low carb breakfast option!
staysnatched says
I'm so glad you enjoyed it!
Gail Maldonado says
This is one of my go-to family recipes! What I love about all of the recipes I've tried off Stay Snatched is that they're easy to prepare so I don't feel like I have to live in the kitchen to eat WELL!
staysnatched says
I'm glad it's easy for you to make!
Janelle says
I love this recipe. It is a go to for me during the busy school year.
staysnatched says
Perfect for school year cooking.
Brooke says
Made this for Father’s Day and it was a hit!
staysnatched says
Yay! Glad you enjoyed it!
Raven H. says
This was a great switch up to my normal low carb breakfast casserole routine. We added ground breakfast sausage for a bit more meat. We’ll definitely be adding this to our recipe index!
staysnatched says
Yay! I'm glad you're adding it!
Anne Zirkle says
So nice to find this low carb breakfast casserole recipe that doesn’t pile on the fat!
staysnatched says
I can't wait to hear what you think!
Anne Zirkle says
Loved this! It was the perfect casserole for our brunch today. Loved all the veggies and that it used egg whites and a smaller amount of cheese. Such a healthy but delicious recipe! Will definitely be making this again.
staysnatched says
Wonderful! That's so good to hear!
Vida says
new here but it looks fab and sounds delicious!! I'm a meal prepper is this something that can be frozen if not what is the shelf/storage life?
staysnatched says
Yes you can freeze it.
Trista says
Wonderful casserole that I've made several times now. It's perfect to make on Sunday and have breakfast ready for a busy week! Recipe is easy to follow and very simple. I like to add hot sauce before I eat it some days to change it up.
staysnatched says
I love that idea! I'm glad you enjoy it.
Raven says
This was the perfect breakfast prep to start off my 2021 weight loss journey! This recipe requires no effort but reaps the reward of great taste!
staysnatched says
Wonderful! Good luck on your journey.
Fallon says
Such an easy meal and an easy way to get in your servings of veggies! I've made this 2 times now and it's never disappointed! 🤤
staysnatched says
Yay! I'm so glad you enjoy it.
Kathi M. says
Just made this today for lunch with friends. It was a big hit!!! Barely made it out alive with some leftovers. 😜. The only change I msde was to add enough eggs whites to measure 2 full cups including the whole eggs. Added a little s/p to the veggies when sauteing and a scant bit more to the spinach layer. Don't overdo cuz the bacon is salty. Dee lish!!!
staysnatched says
Wonderful! I'm glad it was a hit.
Stacy Wilson says
This was delicious! I will be adding it to my breakfast menu!
staysnatched says
Glad to have you add it to the menu!
Shayla says
Fam. This is the second week that I’ve made this casserole! It’s super easy to make and it’s so fire! Definitely a new staple in my house!
staysnatched says
Glad you loved it, fam!
Tasha says
One of my favorite breakfasts to prep for the week! It's perfect for those mornings that I don't have time to make something right then and there for myself. It's super customizable as well! I've added different veggies and taken others out based on what I had in my fridge that needed to be used/I was tired of looking at and not knowing what to do with them.
This comes out delicious every time!
staysnatched says
Glad to hear it's a favorite!
Suzanne says
How many calories in a serving? What is a serving size?
staysnatched says
Hi all serving data is listed in the recipe card.
Ashley says
This casserole is so good! Perfect for meal prep and not too "egg-y" like others. Looking forward to eating this all week!
staysnatched says
Wonderful! So glad to hear.
Abigail Rainey says
Perfect for family brunch this morning!
staysnatched says
Such a wonderful brunch recipe!
Megan says
Delicious! Made this to prep for the week, but it will definitely be gone soon. My 5 year old loved it too.
staysnatched says
I love that the five year old enjoyed it!
J Amarkham says
I "Baked It/Ate It" and it was pretty good. Not amazing but good enough to tweak to our liking and make again.
staysnatched says
Thanks for sharing.
Nicole says
I made this with fresh spinach and it is utterly delicious. This recipe will be a staple in my household.
staysnatched says
I'm so glad to hear it will be a staple!
Nicole says
Is this gluten free?
staysnatched says
I don't have gluten allergies. I'm not sure. I recommend doing research on the ingredients noted.
ERIN GARCIA says
Made this for three children this weekend and they devoured it. Brandi knows how to get the children to eat their vegetables! Besides that is was quick and easy to make. So good!!!!
staysnatched says
Yay! I'm glad you loved it.
Carol says
Oh ya, I’m making this! Should I use parchment muffin cups or not?
staysnatched says
This isn't a muffin recipe. Here is one. https://www.staysnatched.com/keto-bacon-egg-muffins/
Brooke Badics says
Just made this for our Christmas Morning Breakfast. Was soo good. I used fresh Spinach instead of frozen (grocery store was sold out). We would definitely make again.
staysnatched says
Glad to hear you will make it again.
Mallory K says
One of my favorite breakfast dishes to make. Made this on Christmas and it was so tasty! I used 8 eggs instead of egg whites since it’s what I had on hand.
staysnatched says
I'm glad you enjoyed it.
shauna says
Made this and keeping it in the fridge for breakfast for the week. I used all whole eggs instead of egg white, and it was very good. It reheats well and tastes just as good reheated.
staysnatched says
I'm so glad to hear that!
Linda Mittleider says
Great breakfast for this Keto family.
staysnatched says
I'm so glad to hear it!