Start your day with this vibrant Low‑Carb Egg White Breakfast Casserole, a protein-packed bake that’s as adaptable as it is delicious. Made primarily from fluffy egg whites, this casserole is enriched with savory turkey sausage (or your preferred meat), crisp bell peppers, and sweet onion, all brought together with creamy pockets of cheese and a hint of creamy richness from cream cheese. With over 30g of protein per serving, it’s a smart and satisfying choice for anyone following a keto or low-carb lifestyle.
One of the best features? Its versatility. Feel free to use any meat or cheese you love, whether it’s bacon, ham, cheddar, or gouda, to make the dish uniquely yours. You can even swap in whole eggs if you prefer a richer texture. Simply layer your chosen fillings, pour in the egg whites (or whole eggs), and bake until the top is golden and set. It’s an ideal option for meal prep, brunches, or feeding a crowd, offering customizable flavor without sacrificing low-carb benefits. Whip it up ahead of time, reheat servings throughout the week, and enjoy a wholesome, hearty breakfast that keeps you fueled and excited to eat!
Yields 6 servings of Low-Carb Egg White Breakfast Casserole
The Preparation
- 16 ounces ground turkey
- 1 medium red bell pepper, sliced
- 1 medium red onion, sliced
- 12 large egg white
- 4 ounces cream cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and pepper, to taste
- 4 ounces shredded mozzarella
The Execution
1. Gather and prep all of your ingredients. Pre-heat oven to 350F.
2. In the bottom of a 9×12 baking dish, press the sausage mixture into the bottom of the dish and then spread pepper and onion across the top.
3. Blend or whisk the egg whites, cream cheese, onion powder, garlic powder, and salt and pepper to taste.
4. Pour the egg white mixture over the top of the meat and vegetables.
5. Sprinkle the cheese over the top, then bake for 30-35 minutes or until golden brown around the edges and eggs are solidified.
6. Slice, serve, and enjoy! Optionally garnish with some chopped parsley if desired.
This makes a total of 6 servings of Low-Carb Egg White Breakfast Casserole. Each serving comes out to be 367 calories, 24g fats, 4.4g net carbs, and 32g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16 ounce ground turkey | 1170 | 79.2 | 0 | 0 | 0 | 113.9 |
| 1 medium red bell pepper | 36 | 0.4 | 6.9 | 2.4 | 4.5 | 1.1 |
| 1 medium red onion | 41 | 0.2 | 9.5 | 1.3 | 8.2 | 1.3 |
| 12 large egg white | 206 | 0.7 | 2.9 | 0 | 2.9 | 43.2 |
| 4 ounce cream cheese | 388 | 38.6 | 4.7 | 0 | 4.7 | 7 |
| 1 teaspoon garlic powder | 10 | 0 | 2.3 | 0.3 | 2 | 0.5 |
| 1 teaspoon onion powder | 8 | 0 | 1.9 | 0.4 | 1.5 | 0.2 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 4 ounce shredded mozzarella | 340 | 25 | 2.5 | 0 | 2.5 | 25 |
| Totals | 2200 | 143.9 | 30.7 | 4.4 | 26.3 | 192.2 |
| Per Serving (/6) | 367 | 24 | 5.1 | 0.7 | 4.4 | 32 |
Low-Carb Egg White Breakfast Casserole
Ingredients
- 16 ounce ground turkey
- 1 medium red bell pepper sliced
- 1 medium red onion sliced
- 12 large egg white
- 4 ounce cream cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and pepper to taste
- 4 ounce shredded mozzarella
Instructions
- Gather and prep all of your ingredients. Pre-heat oven to 350F.
- At the bottom of a baking dish, press the sausage mixture into the bottom of the dish and then spread pepper and onion across the top.
- Blend or whisk the egg whites, cream cheese, onion powder, garlic powder, and salt and pepper to taste.
- Pour the egg white mixture over the top of the meat and vegetables.
- Sprinkle the cheese over the top, then bake for 25-30 minutes or until golden brown around the edges and eggs are solidified.
- Slice, serve, and enjoy! Optionally garnish with some chopped parsley if desired.
