Ultimate Low Carb Crock Pot Breakfast Casserole: Easy Overnight & Healthy Meal Prep
Imagine waking up to the savory aroma of a perfectly cooked breakfast, without lifting a finger until it’s time to eat. This Low Carb Crock Pot Breakfast Casserole makes that dream a reality! Packed with an abundance of vegetables—some cleverly disguised as potatoes—lean turkey bacon, rich cheese, and fluffy eggs, this recipe is a true crowd-pleaser. Whether you’re planning a festive holiday brunch or simply seeking a convenient, healthy start to a busy Monday, this slow cooker sensation delivers flavor and nutrition with minimal effort. This post contains affiliate links for products I am obsessed with, meaning I may earn a small commission at no extra cost to you if you purchase through them.
This post was originally published on May 15, 2016, and has been updated in 2020 with fresh photos and enhanced content to bring you the best possible version of this beloved recipe!
Why You’ll Love This Low Carb Crock Pot Breakfast Casserole
Confession #82 – I totally planned to get this recipe updated sooner, before you all made your Christmas breakfast shopping lists. But sometimes, the best things are worth the wait! The good news is, you absolutely don’t need a holiday or a special brunch occasion to whip up this incredibly delicious casserole. Its versatility makes it ideal for everyday enjoyment, fantastic for meal prep, and it even transforms into a wonderfully satisfying weeknight dinner. Who doesn’t love breakfast for dinner, especially when it’s this healthy and easy?
This slow cooker breakfast casserole is designed to simplify your mornings without compromising on taste or nutrition. It’s an excellent option for anyone following a low-carb or keto lifestyle, or simply looking to incorporate more vegetables into their diet. The genius of this recipe lies in its “hidden veggie” component, making it a hit even with picky eaters who might typically shy away from healthy additions. Imagine the joy of serving a hearty breakfast that everyone devours, completely unaware of the nutritional boost they’re getting!
The Secret to a Delicious Low Carb Breakfast Casserole: Hidden Veggies
This recipe builds upon a similar, much-loved casserole I’ve made countless times, which traditionally calls for a whole bag of frozen hash brown potatoes. While that version is undoubtedly delicious, I was determined to create a low-carb breakfast casserole that still offered that satisfying, hearty texture without the added carbs. The solution? Hidden veggies! Can you guess my secret ingredient swap that perfectly mimics potatoes while boosting nutrition? (I bet you can! It’s an absolute game-changer for low-carb cooking.)
By replacing high-carb potatoes with a clever vegetable alternative, we unlock a world of flavor and health benefits. This swap not only slashes the carb count but also infuses the casserole with extra vitamins and fiber, making it an even more wholesome meal. This method is particularly useful for families with children who are reluctant to eat their greens, as the cauliflower blends seamlessly into the casserole, adopting the savory flavors of the other ingredients. It’s perfect for those seeking a healthier lifestyle or anyone trying to reduce their carbohydrate intake without sacrificing the comforting goodness of a breakfast casserole.
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Ingredients for This Wholesome Crock Pot Breakfast Casserole
Creating this delicious, low-carb breakfast casserole is incredibly simple, requiring just a handful of fresh and flavorful ingredients. Here’s what you’ll need to gather:
- Eggs: The foundation of any great casserole! I always opt for organic, cage-free eggs when possible, as they tend to have richer yolks and superior flavor. Many stores, like Aldi, offer them at a fantastic price, making healthy eating accessible and delicious. Eggs provide essential protein to keep you feeling full and energized.
- Unsweetened Almond Milk: This helps create a light and fluffy egg mixture. If almond milk isn’t your preference or you don’t have it on hand, feel free to substitute with skim milk or 1% dairy milk for a similar creamy consistency. Note that using dairy milk will slightly alter the carb count and nutritional profile, but it will still be a great casserole!
- Dry Mustard: This often-overlooked ingredient adds a subtle depth and tangy complexity that elevates the overall flavor of the casserole. It truly enhances the savory notes of the eggs and cheese, providing a gourmet touch. While highly recommended for that extra “oomph,” you can omit it if you don’t have it in your pantry without compromising the casserole’s core deliciousness.
- 1 Small Head of Cauliflower, Shredded or Riced: This is our star “hidden veggie” swap! When finely shredded or riced in a food processor, cauliflower takes on a texture remarkably similar to hash brown potatoes, providing that satisfying bulk without the carbs. This makes it an ideal choice for a keto or low-carb diet. Alternatively, you can use a bag of pre-riced frozen cauliflower (approximately 4 cups) for even quicker prep. If you absolutely prefer the traditional route, hash browns can be used here instead, but remember it will significantly increase the carbohydrate content and change the “low carb” aspect of the recipe.
- 1 Small Onion, Diced Small: Onions add a lovely aromatic base to the casserole, deepening its savory profile. Dicing them very finely ensures they blend seamlessly into the mixture, making them less noticeable for those who are sensitive to their texture or flavor, especially for picky eaters. You can also reduce the amount or substitute with extra bell pepper if desired.
- 1 Bell Pepper, Diced: Bell peppers contribute vibrant color and a sweet, fresh crunch. Red or green bell peppers work wonderfully, or you can use a combination of both for an extra pop of color and flavor variety. They add essential vitamins and a fresh taste.
- 8 Slices of Low Sodium, All-Natural Turkey Bacon, Cooked and Diced: Lean turkey bacon is a healthier alternative to traditional pork bacon, reducing saturated fat while still providing that irresistible smoky, savory kick. Be sure to choose a brand without nitrates for the cleanest option. Cook and dice it before adding to the casserole for convenience. As a delicious alternative, six links of all-natural turkey sausage, cooked and crumbled, would also be excellent and add a different flavor dimension.
- 2 Cups of Shredded Cheddar Cheese: Cheese brings everything together with its rich, melty goodness, creating a comforting and satisfying dish. For maximum flavor and satisfaction, I recommend using the full two cups. If you’re looking to slightly reduce calories or fat, you can certainly cut this amount in half, but the full portion is definitely worth it for the incredible taste and texture!
How to Make This Effortless Slow Cooker Breakfast Casserole
Preparing this low-carb breakfast casserole couldn’t be easier. With just a few simple steps, you’ll have a hearty meal ready to cook while you sleep or go about your day. Here’s a detailed guide to assembling your delicious slow cooker breakfast:
- Prepare Your Crock Pot: Begin by lightly spraying the inside of your crock pot with olive oil or coconut oil spray. This crucial step prevents the eggs and cheese from sticking to the sides and bottom, ensuring easy serving and cleanup later. A good non-stick spray goes a long way!
- Whisk the Egg Mixture: In a large mixing bowl, combine the eggs, unsweetened almond milk, dry mustard, 1/4 teaspoon salt, and 1/2 teaspoon pepper. Whisk vigorously until all ingredients are well combined and the mixture is light and slightly frothy. This thorough whisking helps to incorporate air, leading to wonderfully fluffy eggs in your finished casserole.
- Layer the Ingredients: This is where the magic happens! Create even layers of your delicious fillings. Start by placing approximately one-third of the shredded or riced cauliflower in an even layer at the bottom of the slow cooker. This provides a great base and mimics the hash brown texture. Follow this with about one-third of the diced onion and bell pepper, spreading them out evenly. Give this vegetable layer a light sprinkle of additional salt and pepper to season it properly, ensuring flavor throughout. Next, evenly distribute about one-third of the cooked and diced turkey bacon, and then top with about one-third of the shredded cheddar cheese. Repeat these layers two more times, ensuring each ingredient is distributed evenly. This layering technique helps ensure every bite of your casserole is packed with flavor and texture.
- Pour and Cover: Once all your delicious layers are in place, carefully pour the whisked egg mixture evenly over the entire contents of the slow cooker. Make sure the egg mixture reaches all the way to the edges and seeps down through the layers to bind everything together. Securely place the lid on your crock pot.
- Slow Cook to Perfection: Cook the casserole on the LOW setting for 6-9 hours. The exact cooking time can vary depending on your slow cooker model, its heat intensity, and how full it is. The casserole is ready when the eggs are fully set throughout (no liquid visible when gently pressed) and the top is lightly browned and bubbly. If your slow cooker tends to cook hotter, check it closer to the 5-6 hour mark. For a less firm, more custardy texture, you might aim for the shorter end of the cooking spectrum. Enjoy the anticipation of that amazing breakfast aroma filling your home!
Once cooked, gently remove the lid and let the casserole rest for a few minutes before serving. This allows it to set a bit more and makes for easier portioning. Slice into generous squares and serve hot, perhaps with a side of fresh avocado or a dollop of Greek yogurt for extra creaminess. Get ready for a truly satisfying and guilt-free breakfast that feels incredibly indulgent!
Such an Easy Overnight Recipe & Meal Prep Perfection
This low carb crock pot breakfast casserole truly shines as an overnight recipe. Imagine the luxury of simply assembling it the night before, setting your slow cooker on low, and heading to bed. There’s nothing quite like waking up to the irresistible, warm aroma of a homemade breakfast already prepared for you! It’s the ultimate hack for stress-free mornings, whether you’re hosting a brunch, feeding a crowd, or simply want to ensure you have healthy, delicious breakfasts ready for the entire week.
Beyond its overnight convenience, this casserole is also a fantastic option for meal prepping. You can cook a large batch on Sunday and have individual servings ready to grab and reheat throughout your busy week. This strategic preparation simplifies healthy eating, ensuring you always have a satisfying and nutritious option at your fingertips. It saves you precious time each morning and prevents those last-minute, less-healthy choices when hunger strikes. Just portion it out into airtight containers, and your healthy breakfasts are sorted!
Tips for the Perfect Crock Pot Breakfast Casserole
To ensure your low carb crock pot breakfast casserole turns out perfectly every time, keep these helpful tips in mind:
- Don’t Overfill: Ensure your slow cooker isn’t filled to the very top, as eggs can expand slightly while cooking. Leave at least an inch or two of space from the rim to prevent any unfortunate overflows or messes.
- Lid Placement and Retention: Avoid lifting the lid unnecessarily during cooking. Each time you lift the lid, a significant amount of heat escapes, and it can add up to 30 minutes or more to your cooking time. Resist the urge to peek! Let your slow cooker do its job undisturbed.
- Check for Doneness Accurately: The casserole is done when the center is fully set and no longer jiggly. You can test this by gently inserting a knife or a wooden skewer into the center; it should come out clean. The edges should be lightly browned and firm. Overcooking can lead to a rubbery texture, so keep an eye on it towards the end of the cooking time, especially if your slow cooker runs hot.
- Achieving “Riced” Cauliflower: If you’re using a fresh head of cauliflower, a food processor with a shredding disc or an S-blade (pulse until it resembles rice or finely shredded potatoes) works best for a fine, potato-like consistency. A box grater can also be used, but it’s a bit more effort. For extra convenience, pre-riced fresh or frozen cauliflower will save you a step!
- Seasoning Layers for Depth: Don’t skip seasoning each layer of vegetables with a little salt and pepper. This simple step is crucial for building deep, consistent flavor throughout the entire casserole, rather than just having a seasoned surface.
Customization Ideas for Your Low Carb Breakfast Casserole
One of the best things about this crock pot breakfast casserole is how easily it can be customized to suit your preferences, dietary needs, or simply what you have on hand. Feel free to get creative!
- Protein Power-Ups: While turkey bacon is fantastic, you can easily swap it out. Try cooked and crumbled lean pork sausage, diced ham (ensure it’s low sugar), or even ground chicken or turkey, seasoned with your favorite breakfast spices. For a vegetarian option, consider adding black beans (if not strictly keto) or extra mushrooms and spinach.
- Veggie Boost: The more veggies, the better! Feel free to add other low-carb vegetables. Spinach, kale, sliced mushrooms, zucchini, or even a handful of chopped sun-dried tomatoes (in oil, drained) would be delicious additions. Just be sure to sauté any high-water content veggies like mushrooms or zucchini beforehand to remove excess moisture; this prevents a watery casserole.
- Cheese, Please!: Experiment with different types of cheese to change the flavor profile. Monterey Jack, a Mexican blend, or even a sharp provolone would be fantastic. For a spicier kick, use pepper jack cheese! A sprinkle of goat cheese or feta could also add a tangy twist.
- Spice It Up: Enhance the flavor with spices! A pinch of red pepper flakes, a dash of your favorite hot sauce mixed into the egg mixture, or a sprinkle of smoked paprika can add a pleasant warmth and depth. Fresh herbs like chives, parsley, or dill, added at the end, will also brighten the flavors.
- Dairy-Free Option: To make this dairy-free, simply omit the cheese or use a good quality dairy-free shredded cheese alternative. Ensure your almond milk is unsweetened and dairy-free.
Like this recipe? You will love these other healthy breakfast options:
Mason Jar Egg Casseroles
Sausage and Zucchini Quiche
Crustless Zucchini Quiche
Low Carb Crock Pot Breakfast Casserole
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Ingredients
- 8 large eggs
- 1/4 cup unsweetened almond milk
- 1/4 teaspoon dry mustard
- 1/4 teaspoon Himalayan salt
- 1/2 teaspoon pepper
- 1 head cauliflower shredded or riced in a food processor (approx. 4 cups)
- Additional salt and pepper to season the layers
- 1 small onion diced small (can omit or use less)
- 1 bell pepper diced (can use red or green)
- 8 slices low sodium all natural turkey bacon (look for one without nitrates) cooked and diced (you could also sub 6 links of all natural turkey sausage)
- 2 cups shredded cheddar cheese can reduce up to half for fewer calories/fat
Instructions
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Spray your crock pot generously with olive or coconut oil spray to prevent sticking.
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In a large bowl, whisk together the eggs, almond milk, dry mustard, 1/4 teaspoon Himalayan salt, and 1/2 teaspoon pepper until thoroughly combined and slightly frothy.
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Place about a third of the shredded or riced cauliflower in an even layer at the bottom of the slow cooker. Top with about a third of the diced onion and bell pepper. Season this layer with a light sprinkle of additional salt and pepper. Then, layer about a third of the cooked and diced turkey bacon, followed by a third of the shredded cheddar cheese. Repeat these layering steps two more times until all ingredients are used, creating three even layers.
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Carefully pour the whisked egg mixture evenly over the layered ingredients in the slow cooker, ensuring it distributes throughout. Cover the crock pot with its lid.
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Cook on the LOW setting for 6-9 hours, or until the eggs are completely set, firm to the touch, and the top is beautifully browned. Cooking times can vary, so check for doneness after 6 hours.
Notes
WW: Green – 8 points, Blue – 5 points, Purple – 5 points (per serving) [Calculated using reduced fat cheese]
Optional – For WW, to reduce the amount of points, you have the option to use half the amount of cheese. If you use 1 cup of cheese the point calculations are: Green – 6 points, Blue – 3 points, Purple – 3 points (per serving)
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
Freezing: Individual portions can be frozen for up to 1-2 months. To reheat from frozen, thaw overnight in the refrigerator and then warm in the microwave or oven until heated through.
Nutrition