Low Carb and Grain Free Broccoli and Feta Breakfast Casserole

I am legit eating this breakfast casserole as I type and I’m kinda obsessed with it. I have made eggy breakfasts before with veggies, but something about this combination of feta and broccoli and bell peppers is just so scrumptious.

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EGGS ARE SO GOOD FOR YOU!

When I was a kid you couldn’t get me near an egg, but as an adult?  Love em’.  LOVE. THEM. I’m stoked my kiddo loves them too because they are SO good for you.

In addition to raising your good cholesterol, they are packed with vitamins and antioxidants that are super good for your eyes, lowering your risk for age-related eye disorders.  And, they are packed with protein, aid in weight loss and help with brain development and memory.  Stoked they are the hero of my breakfast casserole!

BROCCOLI FOR BREKKY, YES.

I have found that incorporating healthy veggies into my breakfast is a great way to get extra nutrients in for the day. Since I’m never gonna be an “eat a salad” for breakfast kinda girl, I love finding other ways to sneak them in.

Low Carb and Grain Free Broccoli and Feta Breakfast Casserole

Muffins are a perfect place and casseroles are good too. Broccoli is a great anti-inflammatory edition to this breakfast casserole as it adds even more vitamins, antioxidants and may even help protect our bodies from certain cancers.  And, when you pair broccs with feta?  OMG.

LOW CARB, MODERATE FAT + PROTEIN

Most of my recipes are keto-friendly, so they are low carb with higher fat and protein. While I try to ensure more fat than protein, this breakfast casserole is pretty even with a little over 11 grams of fat and 12 grams of protein per slice.

Low Carb and Grain Free Broccoli and Feta Breakfast Casserole Low Carb and Grain Free Broccoli and Feta Breakfast Casserole Low Carb and Grain Free Broccoli and Feta Breakfast Casserole

Each slice is only 4.5 net carbs making it a great breakfast or lunch if you’re keeping things low carb.

TIPS & TRICKS

You know I like my recipes as easy as humanly possible, so I use frozen organic broccoli instead of fresh, basically because I find dealing with a huge head of broccoli super annoying.  So, if you go the frozen broccoli route, just make sure you steam it in the bag for a few minutes under what the instructions tell you to.  Basically, you want them to no longer be frozen but you don’t want them mushy or overdone since they are going to be placed in the breakfast casserole, which then bakes in the oven.

I also measure my ingredients if I’m not sure.  Since I like to make sure I’m eating the right macronutrient ratios, I use a scale to keep myself honest (especially with CHEESE!).  I am OBSESSED with the scale I got in my Spring Breo Box because you can enter a code corresponding to the food you’re weighing and it brings up all the nutrition facts.  Breo always sends me the best gadgets and they gave me a coupon code for $15 bucks off (KS15) if you decide to check them out)!

As long as you spray your baking dish, there should be no issue with sticking.  I like to use coconut oil spray, but you can use whatever you’d like to grease your dish.  In order to get 10 nice size servings, I use a 9 x 13 baking dish.

BROCCOLI + FETA BREAKFAST CASSEROLE RECIPE

Dropping the recipe for you below.  Feel free to add extra veggies if your heart desires! Red onion would be a great addition!

Low Carb and Grain Free Broccoli and Feta Breakfast Casserole

Print Recipe
Broccoli and Feta Breakfast Casserole
This breakfast casserole is filled with broccoli, feta cheese, and a few extras to create a super healthy, veggie-filled breakfast. Low carb, sugar-free, grain-free and keto-friendly.
Instructions
  1. Preheat oven to 350 degrees and spray a 9 x 12" baking dish with coconut oil cooking spray (or other spray of choice).
  2. Prepare frozen broccoli as instructed on the packaging. Make sure you take 2-3 minutes off your cooking time to insure broccoli is no longer frozen, but not completely steamed. Once cooled, chop florets into small pieces.
  3. Chop red bell pepper into small pieces (you can also slice them and use longer pieces if desired) and prepare your Roma tomato, by slicing as many very thin slices as you can.
  4. In a large bowl, whisk together your eggs, heavy whipping cream, and Italian seasoning. Add half the feta, half the broccoli and have the red pepper and mix well.
  5. Pour the mixture into your baking dish and evenly distribute the remaining feta, broccoli and red pepper. Top with roma tomato slices (similar to how you would dress a pizza with pepperoni).
  6. Season with salt and pepper to your liking and bake for 25-30 minutes. Enjoy!
Recipe Notes

SERVING SIZE: 1 slice (makes 10 slices)

MACROS: 175 calories | 11.5 g fat | 12.8 g protein | 4.2 net carbs

Nutritional Info Disclaimer:  I am not a medical or nutritional professional.  I provide nutritional information for my recipes as a courtesy based upon the ingredients I'm using.  I encourage you to find a nutritional calculator you like best and calculate individual nutrition info based upon the ingredients you are using.  All carb counts are based upon total carbs unless otherwise noted.


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*As always, all thoughts and opinions are my own. I received the nutrition scale from Breo Box in exchange for my honest feedback. Post may contain affiliate or referral links. I earn a small commission if you make a purchase through my links, which helps me continue on this fabulous journey of blogging!  Full disclaimers avail. here.  

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