Low-Carb Egg White Breakfast Casserole

Start your day with this vibrant Low‑Carb Egg White Breakfast Casserole, a protein-packed bake that’s as adaptable as it is delicious. Made ...

Start your day with this vibrant Low‑Carb Egg White Breakfast Casserole, a protein-packed bake that’s as adaptable as it is delicious. Made primarily from fluffy egg whites, this casserole is enriched with savory turkey sausage (or your preferred meat), crisp bell peppers, and sweet onion, all brought together with creamy pockets of cheese and a hint of creamy richness from cream cheese. With over 30g of protein per serving, it’s a smart and satisfying choice for anyone following a keto or low-carb lifestyle.

One of the best features? Its versatility. Feel free to use any meat or cheese you love, whether it’s bacon, ham, cheddar, or gouda, to make the dish uniquely yours. You can even swap in whole eggs if you prefer a richer texture. Simply layer your chosen fillings, pour in the egg whites (or whole eggs), and bake until the top is golden and set. It’s an ideal option for meal prep, brunches, or feeding a crowd, offering customizable flavor without sacrificing low-carb benefits. Whip it up ahead of time, reheat servings throughout the week, and enjoy a wholesome, hearty breakfast that keeps you fueled and excited to eat!

Yields 6 servings of Low-Carb Egg White Breakfast Casserole

The Preparation

16 ounce turkey sausage
1 medium red bell pepper, sliced
1 medium red onion, sliced
12 large egg whites, about 12 ounce
4 ounce cream cheese
1 teaspoon onion powder
1 teaspoon garlic powder
salt and pepper, to taste
4 ounce mozzarella cheese, shredded

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 350F.

2. In the bottom of a 9×12 baking dish, press the sausage mixture into the bottom of the dish and then spread pepper and onion across the top.

3. Blend or whisk the egg whites, cream cheese, onion powder, garlic powder, and salt and pepper to taste.

4. Pour the egg white mixture over the top of the meat and vegetables.

5. Sprinkle the cheese over the top, then bake for 30-35 minutes or until golden brown around the edges and eggs are solidified.

6. Slice, serve, and enjoy! Optionally garnish with some chopped parsley if desired.

This makes a total of 6 servings of Low-Carb Egg White Breakfast Casserole. Each serving comes out to be 367 calories, 24g fats, 4.4g net carbs, and 32g protein.

NUTIRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
16 ounce ground turkey	1170	79.15	0	0	0	113.9
1 medium red bell pepper	36	0.35	6.93	2.42	4.52	1.14
1 medium red onion	41	0.18	9.54	1.32	8.22	1.28
12 large egg white	206	0.67	2.89	0	2.89	43.16
4 ounce cream cheese	388	38.56	4.65	0	4.65	6.97
1 teaspoon garlic powder	10	0.02	2.3	0.28	2.02	0.52
1 teaspoon onion powder	8	0.02	1.86	0.36	1.5	0.24
0 none salt and pepper	0	0	0	0	0	0
4 ounce shredded mozzarella	340	24.95	2.49	0	2.49	24.95
Totals	2199	143.9	30.7	4.4	26.3	192.2
Per Serving (/6)	367	24.0	5.1	0.7	4.4	32.0