I absolutely love eggs, and I can easily eat them every day. However, for years, I’ve been avoiding eating whole eggs and only eating egg whites because that was supposed to be healthier.
wrong! Fortunately, we now know that egg yolks are more nutritious than egg whites. So, it’s okay to enjoy whole eggs and not just egg whites.
eat whole eggs
- Eggs do not contain carbohydrates, which is why they are a good choice for those who follow the keto lifestyle.
- Each egg contains 6 grams of high-quality protein that helps you feel full throughout the day.
- Egg yolks are a great source of cholineIt is an essential nutrient that affects brain development, muscle movement, liver function, and more.
- Eggs are rich in antioxidants Lutein and zeaxanthinThis helps reduce the risk of cataracts and macular degeneration.
To see if an egg is too old to eat, put it in a glass of room temperature water. If the egg floats, it is probably old and should be discarded. However, if the egg remains at the bottom of the cup, it is likely to be fresh and safe to eat.
Of course, if in doubt, you should play it safe and get rid of the egg.
How to modify the recipe
My Sunshine Breakfast Casserole casserole can be customized based on the keto-friendly proteins and vegetables you have in your fridge and pantry.
You can use breakfast sausage or any ground meat instead of Italian sausage. Just be sure to add about 1 tablespoon (6 g) of Italian seasoning if you’re using ground beef instead of Italian sausage in the recipe.
Frozen broccoli is great to use in place of fresh broccoli. Simply heat the broccoli according to package instructions and drain well, as frozen broccoli has a lot of moisture.
Cauliflower is a great alternative to broccoli. Frozen cauliflower is good too! Just like frozen broccoli, heat frozen cauliflower according to package instructions and drain well.
Any color sweet pepper can be used in place of red pepper. However, green peppers have a stronger flavor than red peppers.
Don’t like pepper? You can use chopped asparagus or green beans as a substitute.
You can even turn the recipe into pancakes with eggs instead of a casserole. Simply use a well-greased 12-cup muffin pan and bake at 350 F (180 C) for 25 to 30 minutes or until eggs are completely set.
Of course, you can always bake a breakfast casserole and cut it into individual portions before freezing. Make sure to wrap each piece tightly in plastic wrap or aluminum foil before placing it in the freezer.
To reheat a breakfast casserole, remove the plastic wrap or aluminum foil from the casserole. Put it in a microwave safe and cover it with a paper towel. Microwave in 30-second increments until casserole is heated to your liking.
More breakfast casserole recipes to enjoy
Can’t get enough of a breakfast casserole? Here are delicious keto breakfast dishes for you to enjoy.
This sunny breakfast casserole is packed with nutritious ingredients and is an easy dish to serve on the weekends.
8 oz (225 g) Italian sausage
½ head of broccoli (8 ounces or 225 g), cut into small florets
1/2 medium red pepper (2 ounces or 60 g), diced
8 medium eggs, whisked
1 tablespoon turmeric (6 g)
1/3 cup (80 ml) filtered water
olive oil for cooking
Salt and pepper to taste
- Heat the oven to 350°F (180°C). Grease a casserole dish with olive oil and set aside.
- Heat olive oil drizzle in a skillet over medium heat. Add the Italian sausage to the skillet and cook for 5 minutes, using a wooden spoon to break it into smaller pieces.
- Add the broccoli and pepper to the skillet and simmer for an additional 5 minutes. Add salt and pepper to taste.
- Meanwhile, in a large bowl, mix eggs, water, and turmeric.
- Spread the sausage mixture evenly in the casserole dish. Pour the mixture over the egg mixture over the vegetables, using a spoon to gently mix the mixture.
- Place the tagine in the oven and bake for 20 to 25 minutes, until golden and the eggs are set.
- Remove the dish from the oven and serve immediately.
All nutritional data is estimated based on the amounts of each serving.
Net Carbs Per Serving: 3g
- serving size: ¼ recipe
- Calories: 333
- sugar: 2 g
- Fat: 23 grams
- Carbohydrates: 5 grams
- the basic: 2 g
- protein: 20 grams