⏱ 55 min totalLow Carb Breakfast Casserole
Per 1 serving · 123 g · 12 ingredients
of a 2,000 cal day
- Protein12g22% of calories
- Carbs6.7g12% of calories
- Fat16g66% of calories
At a glance
One serving of Low Carb Breakfast Casserole (123 g) has 218 calories, with 12 g of protein, 6.7 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (24% DV), Vitamin C (31% DV) and Vitamin K (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 39% and 58% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Vitamin C31%
- Vitamin K27%
- Riboflavin (B2)21%
- Vitamin B1239%
- Iron35%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin B616%
- Folate (B9)10%
- Pantothenic acid17%
- Choline17%
- Calcium14%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat39%
- Cholesterol58%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ⅓ oz Smoked sausage
½ extra large Egg
⅓ cup chopped Broccoli
1 ⅓ tbsp, shredded Cheddar cheese
⅔ tbsp Heavy whipping cream
⅓ tbsp Coconut milk
½ cloves, minced Garlic
¹⁄₁₆ tsp, ground Oregano- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
¹⁄₁₆ tsp Onion powder- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat oven to 350°F.
- 2
Remove casing from sausage and crumble into a skillet over medium-high heat.
- 3
When the sausage is nearly cooked, add chopped broccoli and minced garlic. Cook for 2 minutes until the broccoli is bright green.
- 4
In a bowl, combine eggs, coconut milk, heavy cream, seasonings, and half of the cheese. Mix well.
- 5
Transfer the cooked sausage and broccoli to a 10x6 casserole dish, spreading it evenly.
- 6
Pour the egg mixture over the sausage and broccoli evenly.
- 7
Sprinkle the remaining cheese over the casserole and bake at 350°F for 35-40 minutes until cooked through.
- 8
Serve warm and enjoy!
Vitamins & minerals
Amounts for 1 serving (123 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 120 μg | 13% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 33 μg | 27% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 92 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 144 mg | 14% |
| Iron | 3 mg | 35% |
| Potassium | 264 mg | 6% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 184 mg | 26% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 7% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 126 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 109 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 218 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Low Carb Breakfast Casserole?
One serving of Low Carb Breakfast Casserole (1 serving) has 218 calories, which works out to 178 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Low Carb Breakfast Casserole high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Low Carb Breakfast Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Low Carb Breakfast Casserole?
603 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Low Carb Breakfast Casserole?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
467 calSalmon with Pineapple Salsa and Spicy Chile Sauce1 serving
404 calHawaiian BBQ Chicken Wraps1 serving
453 calTropical Grain-Free Breakfast Porridge1 serving
221 calPapaya Salsa with Tortilla Chips1 serving
681 calOvernight Coconut-Chia Pudding Breakfast Bowl1 serving
592 calTropical Coconut Oatmeal1 serving
203 calPaleo Pineapple Chicken Spinach Meatballs1 serving
303 calPina Colada Chia Pudding1 serving