How to Choose the Best Healthy Breakfast Carbs for Energy
This Egg Casserole (also known as an Egg Bake) is an easy, healthy breakfast recipe made with just 9 simple ingredients: eggs, veggies, bacon, cheese, and spices! It’s a nutritious, low-carb way to kickstart your day.
One of my favorite go-to breakfast dishes is this healthy egg casserole. It’s straightforward, packed with protein and nutrients, and keeps me full for hours. Plus, it’s super versatile, so you can adjust the ingredients to suit your preferences. No extra fillers like milk, bread, or potatoes – just wholesome, satisfying goodness.
What I love most about this recipe is how easy it is for meal prep. You can make a big batch, cut it into individual servings, and enjoy it throughout the week. It’s also freezer-friendly, and you can customize it to your liking. Whether you’re preparing it for breakfast, lunch, or dinner, this egg casserole is always a winner.
Egg Casserole Ingredients
Before diving into the cooking process, let’s talk about the ingredients. Here’s what you’ll need and some substitution options:
- Bacon: I recommend using thick-cut bacon for great flavor, such as hickory smoked. If you prefer a leaner option, turkey bacon works too, though you’ll need to add a tablespoon of olive oil when sautéing the veggies. You could also swap bacon for crumbled breakfast sausage if you like. If you’re going vegetarian, just sauté the veggies with 2 tablespoons of olive oil.
- Onion: I usually go with a sweet, white onion, but feel free to use any type—red, yellow, green onions, or whatever you have on hand.
- Bell Peppers: I like a mix of red and green bell peppers for a pop of color. You can also use yellow or orange peppers, or any veggie you prefer. If you’re not a fan of peppers, substitute with 2 cups of your favorite vegetables, such as broccoli, carrots, zucchini, or even spinach.
- Eggs: There’s no substitute for eggs in this casserole! They’re the star of the show and provide the perfect base.
- Cheddar Cheese: I always opt for extra sharp cheddar for the best flavor, but you can also use Colby Jack, Swiss, pepper jack (for a spicy kick), or mozzarella if you prefer something milder.
How to Make This Healthy Breakfast Casserole
Making this egg casserole is a breeze! Follow the steps below for a delicious, healthy breakfast:
1. Cook the Bacon & Veggies
Start by sautéing the bacon, onion, and garlic over medium heat. Stir occasionally until the bacon begins to brown.
- For a vegetarian version, add 2 tablespoons of olive oil to the pan and sauté the onions and garlic until soft. Then, add the other veggies.
Once the bacon starts to brown, toss in the diced bell peppers and stir everything to combine. Cover and cook for about 5-7 minutes, stirring occasionally until the peppers soften and the bacon is crispy.
2. Let it Cool
Take the pan off the heat and allow the bacon/veggie mixture to cool down while you prepare the egg mixture.
3. Make the Egg Mixture
In a large bowl, whisk the eggs until they are smooth and uniform in color. Add the seasoning (salt, pepper, and any other spices you prefer) and whisk to combine.
4. Assemble the Casserole
Once the bacon/vegetable mixture has cooled, add it to the egg mixture and stir to combine. Then, mix in your cheese and stir until evenly distributed.
5. Bake the Egg Casserole
Pour the egg mixture into a 9×13-inch baking dish and bake in a preheated oven at 350°F (175°C) for about 25-30 minutes, or until the top is set and slightly browned. You can check doneness by using an instant-read thermometer—the casserole should reach an internal temperature of 160°F (71°C) when done.
6. Serve & Enjoy
Once done, let the casserole cool for 5 minutes before cutting into squares and serving warm. I love serving mine with a side of roasted potatoes, oven-baked bacon, or a light salad.
Serving Suggestions
Here are a few ideas for toppings that I love with this casserole:
- A dollop of sour cream
- Homemade salsa (my son’s favorite)
- A scoop of guacamole
- Freshly chopped herbs like cilantro, chives, or parsley
Storage & Freezing
- Fridge: Cut the casserole into squares and store in an airtight container in the refrigerator for up to 5 days.
- Freezer: Once cooled, cut the casserole into individual servings and store in an airtight container in the freezer for up to 2 months. When ready to enjoy, reheat in the microwave or the oven until warmed through.
This easy egg casserole is a great way to add a healthy dose of protein to your day without the extra carbs. It’s one of my favorite go-to meals for any time of day, whether it’s a busy morning or a “clean-out-the-fridge” dinner.
By the way, if you’re looking for ways to add some Healthy Breakfast Carbs to your morning, consider serving this casserole with a side of roasted sweet potatoes, whole-grain toast, or a quinoa salad for a balanced meal.
Healthy Egg Casserole (Egg Bake
Ingredients
- 6 oz bacon diced about 5 slices
- 1 cup onion finely chopped
- 1 teaspoon minced garlic
- 1 red bell pepper diced about 1 cup
- 1 green bell pepper diced about 1 cup
- 12 eggs beaten
- ½ teaspoon sea salt
- ¼ teaspoon pepper
- 1 cup shredded cheddar cheese 4 oz
Instructions
- Preheat oven to 350 degrees F.
- Grease a 9×13” baking dish, set aside.
- In a large skillet, over medium heat, cook diced bacon until it just starts becomes soft.
- Add minced garlic and onion and cook until bacon begins to brown.
- Add red pepper and green pepper, cover and cook for 5-10 minutes or until the veggies are soft and bacon is browned, stirring occasionally.
- Remove from heat and let cool.
- In a medium bowl, whisk together eggs.
- Add sea salt and pepper and whisk to combine.
- Add cooled bacon/veggie mixture to the beaten eggs and stir to combine.
- Add cheese. Stir to combine.
- Pour into prepared baking dish and spread the mixture evenly in the dish.
- Bake in preheated oven for 25-30 minutes, or until top is set and slightly browned.
- Cool for 5 minutes and serve warm.
Notes
- Bacon. I recommend choosing a thick bacon with great flavor (hickory smoked, etc.) Turkey bacon can also be used, but because of the lower fat content, you will likely need to add 1 TBS olive oil to the fry pan when you add the veggies to cook them well. You can also use crumbled breakfast sausage in place of bacon with equally delicious results.
- Onion. I usually make this egg casserole with a sweet, white onion. Any variety works well: red onion, yellow onion, green onions, etc.
- Bell Peppers. You can use any bell pepper variety you choose (red, orange, yellow, green, etc.) If you don’t like peppers, substitute 2 cups of your favorite vegetables (broccoli, carrots, celery, zucchini, etc).
- Cheddar Cheese. I recommend an extra sharp cheddar cheese for the best flavor. Other cheeses that taste great in this egg bake recipe are: Colby jack, Swiss cheese, pepper jack (for a spicy flavor) and mozzarella.
Nutrition
Hi, I’m Emily Hart, a 32-year-old chef with a lifelong passion for cooking that goes far beyond just a career—it’s the heart and soul of who I am. From the moment I was old enough to hold a spoon, I’ve been enchanted by the way food brings people together, how flavors can tell stories, and how a simple dish can evoke powerful emotions. The kitchen is my sanctuary, where the sizzle of pans and the aroma of fresh ingredients inspire me to create something special every day.
For me, cooking isn’t just about following recipes; it’s about experimenting, pushing boundaries, and blending culinary traditions to create something new and exciting. Whether I’m preparing an elegant five-course dinner or a comforting bowl of homemade soup, I pour my heart into every detail. I believe that food has the power to connect us all—whether through shared meals or teaching others how to find joy in cooking.
Over the years, I’ve honed my skills not only in crafting delicious meals but also in understanding what makes people feel at home when they sit down at the table. I love sharing my passion with others through cooking classes, collaborations with fellow food enthusiasts, and simply bringing people together one plate at a time. Cooking is my art form, and every dish is an opportunity to share a piece of myself with the world.
