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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)

  • Author: hello@thespotmediagroup.com
  • Total Time: 1 hour
  • Yield: 8 1x


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). We always use spinach but encourage you to get creative with additional veggies and meats as long as it adds up to 1 & 1/2 cups.


  • 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 melted butter and blend well. 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.egg casserole, easy breakfast ideas, healthy recipes for moms, full for life, fullforlife

“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

Keywords: Egg Casserole

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