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