I completely love eggs, and I can simply eat them each single day. Nevertheless, for years, I averted consuming complete eggs and simply ate egg whites since that was presupposed to be more healthy.
Mistaken! Fortunately, now we all know that egg yolks are much more nutritious than egg whites. So, it’s completely okay to take pleasure in complete eggs and never simply egg whites.
Eat the Complete Egg
Eggs have zero carbs, which is why it’s a good selection for these following a keto way of life.Every egg comprises 6 grams of high-quality protein that helps to maintain you full all through the day. Egg yolks are an incredible supply for choline, which is an important nutrient that impacts mind growth, muscle motion, liver operate and extra. Eggs are excessive within the antioxidants lutein and zeaxanthin, which assist cut back the dangers for cataracts and macular degeneration.
To seek out out if an egg is just too outdated to eat, place it in a cup of room temperature water. If the egg floats, it’s probably outdated and ought to be thrown away. Nevertheless, if the egg stays on the backside of the cup, it’s probably recent and suitable for eating.
In fact, if you’re unsure, you must play it secure and discard the egg.
How To Modify the Recipe
My Sunshine Breakfast Casserole is straightforward to switch relying upon the proteins and keto-friendly greens that you’ve in your fridge and pantry.
You should utilize breakfast sausage or any floor meat as an alternative of Italian sausage. Simply remember to add about 1 Tablespoon (6 g) of Italian seasonings if you happen to use floor meat as an alternative of Italian sausage within the recipe.
Frozen broccoli is nice to make use of as an alternative of recent broccoli. Merely warmth the broccoli based on the bundle directions and drain nicely since frozen broccoli holds a number of moisture.
Cauliflower is a terrific substitute for broccoli. Frozen cauliflower works nicely, too! Identical to frozen broccoli, warmth the frozen cauliflower based on the bundle directions and drain nicely.
Any coloration bell pepper can be utilized instead of crimson bell pepper. Nevertheless, inexperienced bell peppers have a stronger taste than crimson bell peppers.
Don’t like bell peppers? You should utilize chopped asparagus or inexperienced beans as an alternative.
You may even make the recipe into egg muffins as an alternative 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 till the eggs are cooked by way of.
In fact, you possibly can at all times bake the breakfast casserole and reduce into particular person parts earlier than freezing. You should definitely tightly wrap every bit in plastic wrap or aluminum foil earlier than putting it within the freezer.
To reheat the breakfast casserole, take away the plastic wrap or aluminum foil from the casserole. Place on a microwave-safe place and loosely cowl with a paper towel. Microwave in 30-second increments till the casserole is heated to your liking.
Even Extra Breakfast Casserole Recipes To Get pleasure from
Can’t get sufficient of breakfast casseroles? Listed here are much more scrumptious keto breakfast casseroles so that you can take pleasure in.
This sunny breakfast casserole is loaded with nutritious elements and is a simple dish to serve up on the weekends.
eight oz (225g) of Italian sausage
half of head of broccoli (eight ouncesor 225 g), chopped into small florets
half of medium crimson bell pepper (2 ouncesor 60 g), diced
eight medium eggs, whisked
1 Tablespoon of turmeric (6 g)
1/three cup (80 ml) of filtered water
Olive oil, for cooking
Salt and pepper, to style
Preheat the oven to 350 F (180 C). Grease a casserole dish with olive oil and put aside.
Warmth a drizzle of olive oil in a pan over medium warmth. Add the Italian sausage to the pan and cook dinner for five minutes, utilizing a wooden spoon to interrupt into smaller items.
Add the broccoli and bell pepper to the pan and cook dinner for an extra 5 minutes. Season with salt and pepper, to style.
In the meantime, in a big bowl, mix the eggs, water, and turmeric.
Unfold the sausage combination evenly in a casserole dish. Pour over the egg combination over the greens, utilizing a spoon to softly mix the combination.
Place the casserole dish within the oven and bake for 20 to 25 minutes till golden and the eggs are cooked by way of.
Take away the dish from the oven and serve instantly.
All dietary information are estimated and primarily based on per serving quantities.
Internet Carbs per servings: three g
Serving Measurement: ¼ recipe
Sugar: 2 g
Fats: 23 g
Carbohydrates: 5 g
Fiber: 2 g
Protein: 20 g