Breakfast Casserole – An Eggcellent On The Go Breakfast


 

“Breakfast is the most important meal of the day” We’ve all heard this quote lots through our life. We’ve heard it enough that many of us think of it as a scientific fact, though this slogan was actually created by a cereal company who’s goal was to sell their newly invented breakfast cereal.

When I was informed of this tidbit of information for the first time I was dumbfounded! I, like many of you, had thought it was scientifically proven and I took breakfast seriously! I knew how I felt if I skipped a breakfast especially on my deadlift day, and it was not a pleasant experience!

Eggs and bacon were my go to breakfast foods once I switched to low carb as they were quick and easy to make. Though bacon is absolutely delicious I grew tired of the same old thing and decided to try making something different.

I remembered a delicious breakfast casserole my mom used to make called Black Hills Golden Egg Bake out of an old Better Homes and Gardens cookbook. This particular recipe called for flour, so I decided to come up with my own low carb version of this egg bake.

I substituted coconut flour for the wheat flour, made a couple other tweaks and put my creation together. Once it was baked and I tasted my first bite, I was delighted!

After that egg bakes were a regular breakfast item. I loved how versatile they were! I could put whatever I thought sounded good in them whether it be bacon, sausage, ham  or all the above plus whatever vegetables I wanted to add. The sky really is the limit on these!

The following recipe is one of my many favorite combinations. I hope to share more combinations with you in the future, and I invite you to be creative and try your own! Use this as a base recipe and have fun with your add ins. Feel free to let me know what you have tried and how it turned out. I would love to hear about it!

How To Make the Ultimate Sausage Egg Bake

Jump to Recipe

I firmly believe prep work is the key to a smooth process in baking. I personally like to pull out all the spices I need before hand, and prep all other ingredients. With any recipe I like to start with the meat, in this case the sausage, as meats usually take the longest to prep.

While it’s cooking I then prep the rest of my ingredients. Chop your spinach into medium sized pieces. It’s okay if some are slightly larger than bite sized. Spinach shrinks considerably when cooked and most pieces will become rather small.

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After your done with your spinach mince your green chilis. If you like them larger feel free to cut them larger. Because these particular green chilis came from my garden this summer, and are rather hot, a result of planting them too close to my jalapeños. I like to chop them small to help with the heat factor.

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Once your veggies are chopped, crack your eggs into a large bowl, and add your salt, pepper, onion powder, garlic, baking powder, and coconut flour. Mix together and set the bowl aside.

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Once your sausage has finished cooking, add your sausage, half the cheese and vegetables to the mixture and stir until everything is distributed evenly.

 

Pour the mixture into a greased 13 x 9 pan, then sprinkle the remaining cheese on top. Bake for 40-45 minutes, or until risen and set, and the cheese is starting to brown on top.

After this whole process, you may be thinking who has an hour to wait for a casserole to bake in the morning? I know I rarely do! The beauty of the recipe is it stores extremely well in the fridge and can even be froze. I generally bake this ahead of time and refrigerate part of it up to week, and freeze the rest making this my favorite on the go breakfast!

 

Ultimate Sausage Egg Bake

You can't go wrong with sausage and eggs for breakfast, and once you add a little green chili and some spinach to it you're well on your way to an epic breakfast! This egg bake recipe may take some time to make but believe me, it's well worth it!
The beauty of this recipe is it stores extremely well in the fridge and can even be froze. I generally bake this ahead of time and refrigerate part of it up to week, and freeze the rest making this my favorite on the go breakfast!
Prep Time 30 mins
Cook Time 45 mins
Servings 12 servings

Ingredients
  

  • 10 Eggs
  • 1 Lb Breakfast Sausage cooked and crumbled
  • 2 Cups Chopped Spinach
  • 1/2 Cup Chopped Green Chilis
  • 1 Tsp Salt
  • 1/2 Tsp Black Pepper
  • 1/2 Tsp Onion Powder
  • 1/2 Tsp Garlic Powder
  • 2 Tsp Baking Powder
  • 1/4 Cup Coconut Flour
  • 1/2 Cup Shredded Chedder Cheese

Instructions
 

  • Preheat the oven to 350° F.
  • Crack your eggs into a large mixing bowl, then add the salt, pepper, garlic, onion powder, baking powder, and coconut flour. Whisk together until well combined.
  • Add your sausage, half the cheese and vegetables to the mixture and stir until everything is distributed evenly. Pour into a greased 13x9 pan, then sprinkle the remaining cheese on top. Bake for 40-45 minutes, or until risen and set, and the cheese has started to brown on top.
  • Pour into a greased 13 x 9 pan, then sprinkle the remaining cheese on top. Bake for 40-45 minutes, or until risen and set, and the cheese is starting to brown on top.

What is Gluten? How Do I Substitute It?


 

What is Gluten?

When most people hear the word gluten, they think of it as just another word for wheat. Though this answer is somewhat correct, gluten is so much more than that. While wheat has higher amounts of gluten than other grains, gluten can also be found in various other grains such as rye, spelt, and barley.

 Gluten is actually a type of protein made of two specific protein types, glutenin and gliadin. Glutenin is what gives your bread its elasticity, and gliadin gives it stability. When these two proteins become hydrated they bond together to form gluten, creating a rather amazing molecular structure that holds up superbly well to heat. As your leaving agent activates, the bread is allowed to rise as the glutenin allows it to stretch, and your gliadin keeps the dough holding it’s shape. Together these two proteins create an amazing and unique binding agent that is nigh unto impossible to recreate using anything else.

  “Why the science lesson on gluten?” You may be asking. Understanding what gluten is and how it works is essential to knowing how to replace it. While there’s not another ingredient out there that completely replicates gluten, there are several great low carb binding ingredients out there.

What to Substitute It With

 Eggs are probably my favorite “gluten substitute”. High in good proteins, and only containing a half a gram of carbohydrate per egg, eggs are the ultimate binding agent in low carb cooking. Their neutral flavor allows them to be used in any type of food whether savory or sweet, while providing a little extra protein. (Me being a weight lifter, this is a HUGE plus.) You’ll find many low carb recipes use lots of eggs, and I completely understand why.

 Xantham gum is another binding agent that can be used in low carb cooking. Xantham gum has next to no flavor making it undetectable. Not only can it be used in baking, I also use it often in sauces as a cornstarch replacement.

 Experts say people with egg allergies can replace eggs in gluten free baking with xantham gum. However, this is not something I’ve tried as xantham gum doesn’t have the nutritional benefits that eggs do, and doesn’t provide the added moisture that an egg can. If any of my readers have tried this please leave a comment letting me know how it worked for you! I would love to know!

 Psyllium husk is another option in the world of low carb baking. This fiber helps your creations retain moisture and can actually trap gasses put off by yeast helping with stability in some baked goods.

 Gelatin is another low carb friendly binder. By trapping water gelatin helps add stretch and pliability to your low carb creations. I personally love using a little bit of gelatin in my cookies as it adds a chewy quality that cannot be rivaled.

 While this may sound weird, mozzarella cheese is actually an awesome binding ingredient. It’s stretchy quality gives your dough elasticity, and when combined with eggs which give the dough stability these two ingredients can create some pretty amazing low carb breads. 

 By using various combinations of these gluten substitutes you’ll find you can recreate many of your favorite gluten filled treats. Of course they won’t be quite the same and won’t have quite the same texture as gluten doesn’t have an identical twin, but they can come pretty close.

For those of you new to the Keto or Low Carb diet please keep in mind we are here to help you learn to bake and are not nutritionists. If you would like to learn more on how wheat and carbs negatively impact your body check out https://www.ketogains.com/2020/12/introduction-to-the-keto-diet/ for some great information on how the keto diet works.

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“When you learn to change your expectations you are opening yourself to a whole, new wonderful world”

The First Rule to Low Carb Baking

  If you grew up learning to bake with flour and sugar like I did, gluten free can seem like a huge challenge. Trying to get those cakes or cookies to come out like I was used to swiftly proved to be impossible, and I was immediately disappointed. 

  “What is the point in even trying to make a low carb version of a cookie?” I thought to myself. It wasn’t going to come out even close to the same as what I was used to.

  Then it hit me. That was the problem. I was trying to mimic something that I couldn’t even use the key components of. I was expecting to create something that tasted and felt like flour and sugar without the flour or the sugar. I had just discovered the first rule to low carb baking.

  Change your expectations.

  For those of you who read that as, “Lower your expectations.” I ask you read it again. 

  Changing your expectations for your baked goods does not mean you are getting an inferior product, it’s just a different product. Sure, I’ll admit I miss the chewy texture of a good flour and sugar filled cookie, but the soft cake like texture of my favorite Low Carb Snickerdoodle is just as tasty without all the side effects those two ingredients cause.

  Once I came to the realization my desserts would have new, yet still tasty textures it changed the way I thought about my desserts. I quit comparing them to what I was used to and embraced the new textures. I now welcome my new low carb flours, and experiment to see just what textures they can create.