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Home / Recipes / Keto Casserole Recipes

Broccoli Egg Casserole with Bacon and Cheese

By Lisa MarcAurele · Oct 31, 2022 · 48 Comments

23.6K shares
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Broccoli egg casserole with bacon and cheese recipe

Eggs! They are a staple in a low carb diet. This broccoli egg casserole with bacon and cheese provides enough servings for several meals.

Easy low carb broccoli egg casserole with bacon and cheese
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  • Recipe

After my first week of cutting back low carb sweets, I have already lost almost two pounds. In addition to increasing my daily protein intake, I have also been cutting back on calories.

Although I was sticking only to low carb foods, the calories in those foods were fairly high.That's why I believe my weight was stalled. So, if you are in a weight loss plateau on a low carb diet, I suggest making a cut to your daily calories.

To help keep me on track, I baked up a broccoli egg casserole with bacon and cheese to get me through the week. The bacon and eggs give it plenty of protein and fat.

The amount of calories needed is related to your weight, height and age. There is an excellent calculator to determine your daily calorie intake available here.

broccoli egg casserole recipe steps

Using this calculator with my own information, I can expect to lose about 0.7 pounds per week if I consume 1466 calories a day and do light exercise 1-3 times per week. Of course, I can lose additional weight eating more calories if I increase my exercise each week.

I believe that eating a high protein low carb diet makes weight loss much easier, but calories do play an important role. So, be sure to make sure you aren't overeating on a keto diet.

This broccoli egg casserole with bacon cheese helped me get through a week of healthy low carb breakfasts. One serving of the casserole is about 500 calories, but breakfast is something that I don't like to skimp on.

Keto low carb broccoli egg casserole in pan

Eating a lot of egg based foods really helps me kickstart ketosis. Sometimes, I opt for a five day egg fast diet plan to make things easier.

In order to cut back calories the rest of the day, I have been drinking two low carb protein shakes each day. Some people use a method known as intermittent fasting where you hold off breakfast as long as you can. I may try extending my daily fast in the future to see if it helps.

For now, I've been using one shake to curb hunger between meals and the other I use to replace either lunch or dinner. My second meal has been a light salad, with little or no dressing.

Low carb broccoli egg casserole with bacon and cheese sliced

With daily exercise of about 30 minutes on the treadmill, I figure I can eat about 1500 calories a day and continue to lose weight. So far, my weight loss plan has been working very well.

If you want another great egg casserole, try my ham and cheese breakfast casserole.

broccoli egg casserole slice on plate

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Recipe

Simple broccoli egg casserole recipe

Broccoli Egg Casserole with Bacon and Cheese

4.78 from 9 votes
Eggs! They are a staple in a low carb diet. This broccoli bacon and egg casserole provides enough for several meals with high protein to keep you full longer.
Prep Time:10 minutes mins
Cook Time:55 minutes mins
Total Time:1 hour hr 5 minutes mins
Course: Breakfast, Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 10 people
Calories: 557

Video

Ingredients

  • 12 large eggs
  • 16 ounces sour cream
  • 12 ounces cheddar cheese shredded
  • ½ pound no sugar bacon cooked and chopped
  • 1 cup broccoli cooked and chopped
  • ½ teaspoon salt
  • dash pepper
US Customary - Metric

Instructions

  • Preheat oven to 350 F.
  • Put eggs and sour cream in blender with salt and pepper. Blend well.
  • Put half the cheese into a 9X13 baking pan, followed by the bacon, the broccoli and then the rest of the cheese.
  • Pour the egg mixture over the whole thing.
  • Bake 45-55 minutes, until top is golden brown and toothpick inserted into the center comes out clean.

Notes

You can bake bacon in the oven or air fry prior to making the recipe.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 214g | Calories: 557 | Carbohydrates: 4.7g | Protein: 32.6g | Fat: 45.3g | Saturated Fat: 22.6g | Cholesterol: 380mg | Sodium: 1205mg | Potassium: 420mg | Sugar: 1.1g | Vitamin A: 1250IU | Vitamin C: 14.9mg | Calcium: 420mg | Iron: 2.2mg

Additional Info

Net Carbs: 4.7 g | % Carbs: 3.4 % | % Protein: 23.4 % | % Fat: 73.2 % | SmartPoints: 20
Values
Array
(
    [serving_size] => 214
    [calories] => 557
    [carbohydrates] => 4.7
    [protein] => 32.6
    [fat] => 45.3
    [saturated_fat] => 22.6
    [cholesterol] => 380
    [sodium] => 1205
    [potassium] => 420
    [sugar] => 1.1
    [vitamin_a] => 1250
    [vitamin_c] => 14.9
    [calcium] => 420
    [iron] => 2.2
    [serving_unit] => g
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

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Reader Interactions

Comments

  1. Christi

    January 28, 2024 at 9:45 am

    5 stars
    So delicious! I made a half batch and used plain nonfat greek yogurt in place of sour cream. added a dash of ground red pepper flakes for a little kick. Turned out so fluffy and tastey!! Thanks for sharing.

    Reply
  2. Lois

    December 24, 2020 at 5:34 pm

    Can I make this the night before?

    Reply
    • Lisa MarcAurele

      December 25, 2020 at 1:35 pm

      I have made this the night before and baked in the morning. However, I prefer to bake it right away and then warm it up before serving.

      Reply
  3. Teri

    July 23, 2019 at 10:53 am

    Would it work to. It this recipe in half?

    Reply
    • Lisa MarcAurele

      July 24, 2019 at 6:39 am

      Most recipes can be cut in half, including this one. But baking time will likely change.

      Reply
  4. Amy

    January 12, 2019 at 6:32 am

    Can this be put together the day before you plan to bake it?

    Reply
    • Lisa MarcAurele

      January 12, 2019 at 8:20 am

      I bake it right after. You could probably prepare everything the day before and assemble just before baking.

      Reply
  5. Stephanie B.

    January 07, 2019 at 7:38 am

    Hi. My husband and I use a lot of your recipes. Can you make these in muffin size and freeze?

    Reply
    • Lisa MarcAurele

      January 07, 2019 at 7:51 am

      You can! I've done it with my frittata muffins so these should work too. You'd just have to cut down the baking time for the smaller size muffins.

      Reply
  6. Natalie Groff

    October 23, 2018 at 9:13 pm

    This looks great! I'm planning on making it tomorrow. I have all the ingredients except the sour cream. Do you think it would work to use plain yogurt instead? I'm also planning on adding spinach cuz it needs to get used up!

    Reply
    • Lisa

      October 24, 2018 at 8:09 am

      Yes. Yogurt is an acceptable sub.

      Reply
  7. Cheryl

    August 14, 2018 at 2:22 pm

    This was sooo delicious, thank you for posting this and on a free site!

    Reply
    • Lisa

      August 15, 2018 at 5:51 am

      You're welcome!

      Reply
  8. someone

    September 05, 2017 at 5:29 pm

    4 stars
    It would be ace to put the recipe at the top, so we wouldn't have to scroll down page after page to get to it.

    Reply
    • Lisa

      September 06, 2017 at 9:03 am

      There is a very good reason to have it at the bottom. Although I could put a link to the recipe at the top, it negatively affects ad revenue (which keeps this site free).

      Reply
  9. Sue

    February 06, 2017 at 9:08 pm

    4 stars
    It was absolutely delicious!! I make it at the beginning of my work week, and take portions to work for lunch. I do think it would be even better with more cheese and bacon. I have made it once with the broccoli in it, and once without.

    Reply
    • Lisa

      February 07, 2017 at 5:47 am

      Broccoli is totally optional!

      Reply
  10. SUE

    January 15, 2017 at 1:09 am

    Lisa, So frustrating, my man of course bought the wrong cheese. He bought Kraft Sharp Cheddar Shredded Cheese with Philadelphia Cream Cheese in it. Can I make this recipe with that kind of shredded cheese instead? Sue

    Reply
    • Lisa

      January 15, 2017 at 6:33 am

      Any cheese works and that one sounds like it would be fine!

      Reply
    • Mary Schlemmer

      July 26, 2017 at 7:22 pm

      5 stars
      OMG why not! Super yummy! !!

      Reply
      • Lisa

        January 06, 2022 at 10:46 pm

        I'm making this tomorrow, but I'll add sautéed mushrooms and green onions. I might mix in some Swiss cheese for kicks.

      • Lisa MarcAurele

        January 07, 2022 at 9:44 am

        Sounds like a yummy modification!

  11. Kelly

    November 23, 2016 at 10:07 am

    5 stars
    I love this recipe but I changed a few things I start with tortillas on the bottom and then cheese and broccoli and more cheese.and then bacon and eggs and cheese and sour cream on top then bake
    It's so delicious I know mine isn't healthy buy it's soo so I good

    Reply
    • Lisa

      November 23, 2016 at 10:14 am

      Sounds yummy! I'd use low carb tortillas.

      Reply
  12. Dawn

    June 26, 2016 at 3:42 pm

    Hi thank you for sharing all your great recipes.. Do you have complete nutritional info for this recipe. Thank you in advance.

    Reply
    • Lisa

      June 26, 2016 at 4:07 pm

      For a 214g serving, here what you get: 557 calories, 45.3g fat, 22.6g saturated fat, 380mg cholesterol, 1205mg sodium, 4.7g carbs, 1.1g sugar, 32.6g protein

      Reply
  13. Dot

    January 25, 2016 at 4:32 pm

    Could you use sausage instead of bacon?

    Reply
    • Lisa

      January 25, 2016 at 6:03 pm

      You can add any meat you like. Sausage, ham, bacon, or any combination works well.

      Reply
  14. Cheryl

    October 13, 2015 at 10:09 am

    What r fat bombs?

    Reply
    • Lisa

      October 13, 2015 at 10:59 am

      High fat snacks used to up healthy fat intake on a low carb diet.

      Reply
  15. Teresa

    June 24, 2015 at 12:21 am

    What's the portion size?

    Reply
    • Lisa

      June 24, 2015 at 4:56 am

      I baked in a 9x13 pan so portion size was about 3.25x2.25x1.5-inch piece.

      Reply
  16. Michele

    June 23, 2015 at 10:08 pm

    You mention that you use low carb high protein shakes. Are these packaged products or do you make them up yourself? I'm looking for something like that but find that most packaged products have soy in them and I can't do soy -- it upsets my stomach.

    Reply
    • Lisa

      June 24, 2015 at 4:57 am

      I used to use prepared shakes like Atkins, but have since learned that fat is much more important than protein on low carb to satisfy hunger. Now, I rely on fat bombs instead of protein shakes.

      Reply
      • Michele

        June 27, 2015 at 5:07 am

        Thanks Lisa.

  17. Jennifer

    February 02, 2015 at 6:59 am

    This looks amazing! The only problem I have with this write up is that you keep saying low carb high protein, and that is bad and will cause stall. You need to be low carb high fat. Are you lifting weights? No idea why you are drinking protein shakes. The body will process this like sugars, might as well just do normal diet.

    Reply
    • Lisa

      February 02, 2015 at 7:14 am

      There are different versions of the low carb diet. Some are low carb high protein, some low carb high fat (LCHF) and others seem to combine the two. Both have been shown to cause weight loss because both protein and fat will make you full tending to lead to fewer calories. There's a short article on the subject at WebMD: http://www.webmd.com/diet/news/20040617/low-carb-diet-war-high-protein-vs-high-fat. One version of the diet may work better on some than others. For me, replacing carbs with both protein and fat seems to work okay, but I am not currently trying to lose weight. I have heard that many folks do best on LCHF when trying to lose weight so it may be that protein causes a weight loss stall like you suggest. Each person is different so some may have to try different variations to determine what works best for them. Thanks for pointing this out!

      Reply
  18. Sandi DeFalco

    January 23, 2015 at 1:16 pm

    Hi Lisa - The recipe ingredients wasn't updated to show the Bacon and Broccoli as being cooked before making the casserole.
    Sandi ☺

    Reply
    • Lisa

      January 23, 2015 at 1:40 pm

      Thanks for letting me know Sandi! Just updated. Someone needs to keep an eye on me.

      Reply
      • Sandi DeFalco

        January 23, 2015 at 2:40 pm

        LOL!

  19. Cindy

    December 12, 2014 at 10:41 pm

    Do you you fresh broccoli or frozen, and if the answer is frozen, do you put it in the casserole frozen and then bake OR thaw the frozen broccoli before adding it to the casserole??

    Reply
    • Lisa

      December 13, 2014 at 5:42 am

      Fresh or frozen can be used. I typically use frozen and steam it first.

      Reply
  20. Michelle

    December 12, 2014 at 9:01 pm

    Do you cook bacon and Broccoli first?

    Reply
    • Lisa

      December 13, 2014 at 5:40 am

      Bacon and broccoli are cooked first. Thanks for catching that! I'll update the recipe.

      Reply
  21. Jeremy

    May 27, 2011 at 12:55 pm

    I had a question about this recipe, do you cook the bacon first? or just put 1/2 pound of chopped uncooked bacon in it? thanks

    Reply
    • Lisa

      October 21, 2014 at 7:20 pm

      I always cook bacon first

      Reply
4.78 from 9 votes (4 ratings without comment)

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