low-carb egg casserole

Low Carb, High Protein Breakfast & Brunch

As a family, we had a lot to celebrate this weekend. Birthdays, good news, and the end of a brutally cold mid-winter race. So, of course, we ate brunch. A lot of it.

Manasquan mid-winter run
Will run for brunch

Side note: This post is all about brunch. If you don’t like brunch, then, I’m sorry but we really can’t be friends.

After the Manasquan mid-winter beach run/walk, we ran even faster to a breakfast place called The Buttered Biscuit. It was just too delicious to not share with you.

The Buttered Biscuit

Most of us are watching our carbs, or just want to eat a little bit healthier, and we know that it’s wise to lower carbohydrates and increase our intake of protein and veggies.

Introducing – The Low Carb Egg Bake

This recipe can be made ahead of time and heated up during the week for a quick protein-rich breakfast. Or, if you’re anything like me and my crew, it makes for a delicious brunch recipe that will keep you full for hours!

egg casserole

As you can see, breaking the fast can be just as delightful when you’re lowering your carb intake. I must give credit to my sister for this tasty recipe that your whole family (or the friends you make family) will enjoy.

Ingredients: (Serves 6-7 people, or breakfast for 1-2 hungry people for the week)

Egg casserole

  • 8 ounces breakfast sausage (reduced sodium and low fat)
  • 8 large eggs (brown eggs)
  • 1 1/2 cup skim milk
  • 1/4 cup flour
  • 1 cup of tomatoes
  • 1 green bell pepper
  • 1 onion
  • 2 cups shredded low-fat cheddar cheese (or dairy-free cheese)
  • Sprinkle dried parsley and pepper


  1. Preheat oven to 375 degrees F
  2. Beat eggs with milk and flour
  3. Sauté onions and bell pepper
  4. Cook sausage patties
  5. Mix the rest of the above ingredients together
  6. Pour into a greased pan
  7. Bake for 40-45 minutes

low-carb egg casserole

Enjoy with coffee or mimosas! Are you a fan of egg casserole? Would you make this recipe?

I’ll end this post with a quote by Julia Child,

“A party without cake is just a meeting.”

boston creme cake

Let me know what you think in the comments section and follow @vivieimpara on Instagram for more. If you make the more-than-awesome decision to make this recipe, use the hashtag #cookfoyoself and tag me in it!

Love always,

Elizabeth Kate


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