A low-carb diet is an eating plan in which carbohydrates, a type of nutrient that is primarily responsible for breaking down sugar into energy, are limited. Carbohydrates naturally occur in foods such as grains, sugar, and starchy fruits and vegetables. The belief behind low-carb diets is that by restricting carbohydrates, the body will start to burn fat, rather than sugar, for energy and result in weight loss. People following the plan are generally advised to restrict their intake of breads, potatoes, rice, and other grains, sugars, and starchy fruits and vegetables. A commonly recommended breakfast recipe for people on the diet is a low-carb breakfast casserole, in which eggs and other proteins and low-carb vegetables are mixed together and baked.
Traditional breakfast casseroles often consist of the preferred meat, such as bacon or sausage, combined with beaten eggs and a high-carb starch like potatoes or cubes of bread. A low-carb breakfast casserole tends to rely mainly on beaten eggs as its base, along with any desired meats or chopped low-carb vegetables. Vegetables that are typically approved for the dish include peppers, broccoli, greens, mushrooms, and asparagus.
Low-carb breakfast casserole is generally prepared by beating the preferred amount of eggs. The exact number of eggs used will vary depending on personal preference, but low-carb recipes tend to use more eggs than traditional breakfast casseroles containing potatoes or bread in order to make the dish more filling and to add structure that may be lacking by removing the starches. The bacon, sausage, or other desired meat is generally cooked before being added into the beaten eggs. Any chopped low-carb vegetables that are being used may either be added raw to the egg mixture or may be sautéed prior for a softer texture. Dairy is usually considered acceptable on most low-carb diets, so shredded cheese may also be mixed in with the other ingredients or sprinkled atop the casserole before baking.
The cooking time for a low-carb breakfast casserole may vary depending on the amount of eggs used, but will generally take about 30 minutes at 375 degrees Fahrenheit (190.55 degrees Celsius) for the eggs to cook through and become firm. Alternatively, the dish may be cooked on a stovetop in a covered pan on low heat until the eggs are cooked through. Once heated through, the casserole may be served warm or at room temperature. It can be wrapped and stored in the refrigerator for up to one week, or frozen for up to one month for the best results.
