Eggs! They are a staple in a low carb diet. This broccoli egg casserole with bacon and cheese provides enough servings for several meals.
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After my first week of cutting back low carb sweets, I have already lost almost two pounds. In addition to increasing my daily protein intake, I have also been cutting back on calories.
Although I was sticking only to low carb foods, the calories in those foods were fairly high.That's why I believe my weight was stalled. So, if you are in a weight loss plateau on a low carb diet, I suggest making a cut to your daily calories.
To help keep me on track, I baked up a broccoli egg casserole with bacon and cheese to get me through the week. The bacon and eggs give it plenty of protein and fat.
The amount of calories needed is related to your weight, height and age. There is an excellent calculator to determine your daily calorie intake available here.
Using this calculator with my own information, I can expect to lose about 0.7 pounds per week if I consume 1466 calories a day and do light exercise 1-3 times per week. Of course, I can lose additional weight eating more calories if I increase my exercise each week.
I believe that eating a high protein low carb diet makes weight loss much easier, but calories do play an important role. So, be sure to make sure you aren't overeating on a keto diet.
This broccoli egg casserole with bacon cheese helped me get through a week of healthy low carb breakfasts. One serving of the casserole is about 500 calories, but breakfast is something that I don't like to skimp on.
Eating a lot of egg based foods really helps me kickstart ketosis. Sometimes, I opt for a five day egg fast diet plan to make things easier.
In order to cut back calories the rest of the day, I have been drinking two low carb protein shakes each day. Some people use a method known as intermittent fasting where you hold off breakfast as long as you can. I may try extending my daily fast in the future to see if it helps.
For now, I've been using one shake to curb hunger between meals and the other I use to replace either lunch or dinner. My second meal has been a light salad, with little or no dressing.
With daily exercise of about 30 minutes on the treadmill, I figure I can eat about 1500 calories a day and continue to lose weight. So far, my weight loss plan has been working very well.
If you want another great egg casserole, try my ham and cheese breakfast casserole.
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Recipe
Broccoli Egg Casserole with Bacon and Cheese
Video
Ingredients
- 12 large eggs
- 16 ounces sour cream
- 12 ounces cheddar cheese shredded
- ½ pound no sugar bacon cooked and chopped
- 1 cup broccoli cooked and chopped
- ½ teaspoon salt
- dash pepper
Instructions
- Preheat oven to 350 F.
- Put eggs and sour cream in blender with salt and pepper. Blend well.
- Put half the cheese into a 9X13 baking pan, followed by the bacon, the broccoli and then the rest of the cheese.
- Pour the egg mixture over the whole thing.
- Bake 45-55 minutes, until top is golden brown and toothpick inserted into the center comes out clean.
Notes
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Copyright
© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Christi
So delicious! I made a half batch and used plain nonfat greek yogurt in place of sour cream. added a dash of ground red pepper flakes for a little kick. Turned out so fluffy and tastey!! Thanks for sharing.
Lois
Can I make this the night before?
Lisa MarcAurele
I have made this the night before and baked in the morning. However, I prefer to bake it right away and then warm it up before serving.
Teri
Would it work to. It this recipe in half?
Lisa MarcAurele
Most recipes can be cut in half, including this one. But baking time will likely change.
Amy
Can this be put together the day before you plan to bake it?
Lisa MarcAurele
I bake it right after. You could probably prepare everything the day before and assemble just before baking.
Stephanie B.
Hi. My husband and I use a lot of your recipes. Can you make these in muffin size and freeze?
Lisa MarcAurele
You can! I've done it with my frittata muffins so these should work too. You'd just have to cut down the baking time for the smaller size muffins.
Natalie Groff
This looks great! I'm planning on making it tomorrow. I have all the ingredients except the sour cream. Do you think it would work to use plain yogurt instead? I'm also planning on adding spinach cuz it needs to get used up!
Lisa
Yes. Yogurt is an acceptable sub.
Cheryl
This was sooo delicious, thank you for posting this and on a free site!
Lisa
You're welcome!
someone
It would be ace to put the recipe at the top, so we wouldn't have to scroll down page after page to get to it.
Lisa
There is a very good reason to have it at the bottom. Although I could put a link to the recipe at the top, it negatively affects ad revenue (which keeps this site free).
Sue
It was absolutely delicious!! I make it at the beginning of my work week, and take portions to work for lunch. I do think it would be even better with more cheese and bacon. I have made it once with the broccoli in it, and once without.
Lisa
Broccoli is totally optional!
SUE
Lisa, So frustrating, my man of course bought the wrong cheese. He bought Kraft Sharp Cheddar Shredded Cheese with Philadelphia Cream Cheese in it. Can I make this recipe with that kind of shredded cheese instead? Sue
Lisa
Any cheese works and that one sounds like it would be fine!
Mary Schlemmer
OMG why not! Super yummy! !!
Lisa
I'm making this tomorrow, but I'll add sautéed mushrooms and green onions. I might mix in some Swiss cheese for kicks.
Lisa MarcAurele
Sounds like a yummy modification!
Kelly
I love this recipe but I changed a few things I start with tortillas on the bottom and then cheese and broccoli and more cheese.and then bacon and eggs and cheese and sour cream on top then bake
It's so delicious I know mine isn't healthy buy it's soo so I good
Lisa
Sounds yummy! I'd use low carb tortillas.
Dawn
Hi thank you for sharing all your great recipes.. Do you have complete nutritional info for this recipe. Thank you in advance.
Lisa
For a 214g serving, here what you get: 557 calories, 45.3g fat, 22.6g saturated fat, 380mg cholesterol, 1205mg sodium, 4.7g carbs, 1.1g sugar, 32.6g protein
Dot
Could you use sausage instead of bacon?
Lisa
You can add any meat you like. Sausage, ham, bacon, or any combination works well.
Cheryl
What r fat bombs?
Lisa
High fat snacks used to up healthy fat intake on a low carb diet.
Teresa
What's the portion size?
Lisa
I baked in a 9x13 pan so portion size was about 3.25x2.25x1.5-inch piece.
Michele
You mention that you use low carb high protein shakes. Are these packaged products or do you make them up yourself? I'm looking for something like that but find that most packaged products have soy in them and I can't do soy -- it upsets my stomach.
Lisa
I used to use prepared shakes like Atkins, but have since learned that fat is much more important than protein on low carb to satisfy hunger. Now, I rely on fat bombs instead of protein shakes.
Michele
Thanks Lisa.
Jennifer
This looks amazing! The only problem I have with this write up is that you keep saying low carb high protein, and that is bad and will cause stall. You need to be low carb high fat. Are you lifting weights? No idea why you are drinking protein shakes. The body will process this like sugars, might as well just do normal diet.
Lisa
There are different versions of the low carb diet. Some are low carb high protein, some low carb high fat (LCHF) and others seem to combine the two. Both have been shown to cause weight loss because both protein and fat will make you full tending to lead to fewer calories. There's a short article on the subject at WebMD: http://www.webmd.com/diet/news/20040617/low-carb-diet-war-high-protein-vs-high-fat. One version of the diet may work better on some than others. For me, replacing carbs with both protein and fat seems to work okay, but I am not currently trying to lose weight. I have heard that many folks do best on LCHF when trying to lose weight so it may be that protein causes a weight loss stall like you suggest. Each person is different so some may have to try different variations to determine what works best for them. Thanks for pointing this out!
Sandi DeFalco
Hi Lisa - The recipe ingredients wasn't updated to show the Bacon and Broccoli as being cooked before making the casserole.
Sandi ☺
Lisa
Thanks for letting me know Sandi! Just updated. Someone needs to keep an eye on me.
Sandi DeFalco
LOL!
Cindy
Do you you fresh broccoli or frozen, and if the answer is frozen, do you put it in the casserole frozen and then bake OR thaw the frozen broccoli before adding it to the casserole??
Lisa
Fresh or frozen can be used. I typically use frozen and steam it first.
Michelle
Do you cook bacon and Broccoli first?
Lisa
Bacon and broccoli are cooked first. Thanks for catching that! I'll update the recipe.
Jeremy
I had a question about this recipe, do you cook the bacon first? or just put 1/2 pound of chopped uncooked bacon in it? thanks
Lisa
I always cook bacon first