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Easy Egg Casserole (Prep Ahead + Low-Carb)

This Easy Egg Casserole is family and freezer-friendly. It's the perfect protein-packed breakfast, brunch, or dinner. It can be cooked ahead of time. All you'll have to do is reheat and eat! This tasty, nutritious recipe will have you high-fiving and hugging yourself on busy mornings.

This easy and delicious recipe is ideal when prepping for the holidays, hosting overnight guests, while on vacation or simply because you want to enjoy your morning coffee without the early rise to prep a meal to go with it.

This casserole is easily prepared ahead of time (you can even prepare it the night before), making it the perfect low-maintenance meal. We often bake it over the weekend and warm it up for breakfast throughout the week. Try this delectable dish as a healthy family breakfast and even as an amazing dinner!

What type of veggies and meats should I use in my casserole?

As long as it adds up to 1 & 1/2 cups, you can get creative. Feel free to choose one or use a combination of vegetables (broccoli, bell peppers, onions, mushrooms) and don’t be afraid to incorporate a meat, like ham, bacon, sausage, smoked salmon, or even crab (just make sure it is precooked).

Can I pre-prep my egg casserole?

Absolutely! If you are a fan of meal prepping (it ROCKS!) pour the mixture in baking dish, cover, and refrigerate overnight. In the morning, pop it in the oven.

Can I freeze my egg casserole?

Yep, you can freeze your egg casserole. Stack pieces of casserole between parchment paper and store in a freezer baggie or airtight container. Freeze for up to 3 months. Thaw in the fridge overnight and reheat.

Kid-friendly and great for school lunches

This Easy Egg Casserole is great for school lunches. If frozen, pull a piece out in the morning, put it in your kiddo’s lunchbox and it will be thawed by the time they’re ready to eat!

Some ways to “reinvent” your leftover Easy Egg Casserole:

  • As a breakfast quesadilla: Add leftovers to a tortilla. Top it with salsa, fresh cilantro and a second tortilla, Grill it and garnish with avocado for a great tasting lunch.
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Easy Egg Casserole (Prep Ahead + Low-Carb)

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5 from 2 reviews


This easy and delicious Egg Casserole is ideal for any occasion. Feel free to choose one or use a combination of vegetables (broccoli, bell peppers, onions, mushrooms) and don’t be afraid to incorporate a meat, like ham, bacon, sausage, smoked salmon, or even crab (just make sure it is precooked).


  • 10 eggs
  • 16 ounces (2 cups) cottage cheese
  • 8 ounces shredded cheese of choice (cheddar, monterey-jack, pepper-jack to name a few)
  • 1 teaspoon baking powder
  • 1/2 teaspoon Himalayan pink salt
  • 1/2 teaspoon pepper
  • 1/2 cup whole-grain or whole-wheat flour
  • 1 small onion, chopped (about 1 cup)
  • 3 cups spinach
  • 1 & 1/2 cups of your favorite chopped veggie or combination of veggies & meat



  1. Spray a 9×13 (3-quart) baking dish with EVOO cooking spray. Beat eggs in large bowl. Add the rest of the ingredients, one at a time, and stir. Pour mixture in baking dish. If prepping ahead, cover and refrigerate up to 8 hours or overnight.


  1. Preheat oven to 350 degrees. Bake uncovered for 45-50 minutes or until mixture is set and top is lightly browned. Let stand for 5 minutes before serving. To serve, cut into squares.

“Re-invent” Leftovers

  1. Breakfast Burrito: In a wrap, combine a piece of egg casserole and any ingredients you’d like. Fold the wrap and grill each side 1 minute in a non-stick pan. We love to add black beans, avocado, hot sauce and halved cherry tomatoes for a Mexican twist.


Gluten-free: Substitute whole-wheat flour with oat flour.

We recommend organic ingredients when feasible.

Always check for FfL-friendly ingredients.

  • Prep Time: 15 min
  • Cook Time: 45 min
  • Category: Recipes
  • Method: Prep Now, Cook Later, Too Easy

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  1. ron miller

    This is one of our go-to recipes when entertaining a big group. It’s delicious, and can be prepared ahead. Recently on vacation, we starting preparing this for next day breakfast and discovered we had no flour. Unsure of the final result, but too far along to quit, we finished the prep. Next morning, we baked and served. Happy to report everyone loved it as always. It looked, and tasted exactly the same!!

    • Kalie

      That’s great to know! Thank you so much for sharing and we’re glad that you and everyone on your trip enjoyed it!

  2. Lauren

    Hi ladies, I’m curious about the reason for using cottage cheese in the breakfast casserole recipe instead of milk. I will give this recipe a try! Thanks for sharing it!

    • Kalie

      Hi Lauren!

      Cottage cheese generally contains less carbs and sugar than milk. It also gives the casserole a really nice texture, without having to add more cheese. We’ve never tried the recipe with milk. If you do, we’d love to hear how it turns out!

  3. Robin

    Could you lis the calorie, fat content in your recipes?

    • Kalie

      Hi Robin!

      We’re currently working on adding a calorie tracker to all our recipes. MyFitnessPal and MyPlate are two great resources with extremely user-friendly apps to track calories. We’re sorry for any inconvenience.

  4. Tina

    This has become a staple on our rotation of meals. It’s simple to toss together and a great way to get rid of leftover vegetables and other ingredients in our fridge. My husband loves it, my kids love it. 10/10!!


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