Kara's Keto Plates

Fatty Food Blogging

Category: Breakfast

Bacon, Mushroom and Spinach Egg Casserole

After the great success of the sausage and spinach egg casserole (which was well-liked by both of us, even though Michael doesn’t usually like eggs), I decided to try it again, with a few changes. I love this casserole because it’s portable, it can be frozen and thawed well, and reheating it is a snap. It makes for a really quick and filling breakfast (or post-workout meal). It’s been a great way to add additional vegetables to our days, as well.

Spinach Mushroom Bacon Egg Casserole

Bacon, Mushroom, Spinach and Egg Casserole

8 slices thick-cut bacon, cooked and chopped
8 Eggs
2 cups frozen, chopped Spinach (heated and pressed of excess water)
2 cups sauteed Mushrooms
1 cup Cheese (I used a combination of Monterey Jack and Cheddar)
Salt and Pepper, to taste
1 teaspoon Chives
1/2 teaspoon Onion Powder
1/4 teaspoon Garlic Powder
1/4 teaspoon Crushed Red Pepper
1/8 teaspoon Nutmeg


To prep ingredients, I baked my bacon – you can find plenty of instructions online. While the bacon was cooking, I heated the frozen spinach in the microwave and also heated up the mushrooms (rather than cooking my own mushrooms, I used half a bag of frozen Mushroom Medley from Trader Joe’s). It would be easy enough to sauté the mushrooms in butter (or in bacon grease if you wait until your bacon is cooked). Once the bacon is cooked through, place it on a plate covered with papertowels to drain and chop the bacon once it has drained. Drain the spinach by pressing (either by hand or with a cheesecloth).

Preheat oven to 350 degrees Fahrenheit. Lightly grease an 8 x 8 pan. Mix eggs, spinach and mushrooms together. Season the egg mixture and then add the cheese and bacon to the egg mixture. Once everything is evenly combined, pour into the 8 x 8 pan and bake 35-45 minutes, rotating midway through. This recipe makes 8 servings.

I spaced on the fact that I have gruyere cheese in my fridge, which I think would have been a really nice cheese to use in this dish instead of the Monterey Jack. Maybe next time.

Nutrition Information (per serving):
Calories: 213 kcal
Fat: 15 g
Saturated Fat: 6 g
Total Carbohydrate: 3.5 g
Fiber: .5 g
Protein: 13 g

Net Carbohydrate: 3 g

Egg Casserole with Sausage and Spinach

I have been bad about using the fancy Italian sausage we have on hand in the freezer. Truthfully, I miss Italian sausage that is coated in tomato sauce and resting on a buttload of pasta. It reminds me of the time one of my aunts met me and my cousin (her daughter) at a park and ride and handed us a huge container of Italian Sausage and spaghetti with peppers and onions in a delightfully chunky spaghetti sauce. We went straight back to our dorm room, nuked that container and pigged out. As a kid, I had this thing against any meat in a skin (hot dogs, sausage links, etc) and refused to eat them on principle so I think that may have been my first time ever eating Italian sausage. It was glorious.

For this recipe, I took the sausage out of its casing and cooked it in a pan before hand, working it with a spatula to crumble it. I don’t know how easy it is to take sausage out of a synthetic casing, the sausage I use has natural casing which is pretty easy to handle raw. The sausage I use also has a lot of heat and garlic in it, so I didn’t add too much seasoning to the eggs.

Egg Casserole with Sausage and Spinach

Egg Casserole with Sausage and Spinach

12 Eggs
1 pound Italian Sausage
8 oz frozen chopped Spinach (a little more than half a brick)
1 cup Monterey Jack or Cheddar Cheese, shredded
1 teaspoon Onion Powder
1 teaspoon Chives
1/4 teaspoon Red Pepper Flakes
Salt and Pepper, to taste

Preheat your oven to 350 degrees Fahrenheit.

Remove your Italian Sausage from the casing and cook in a pan at medium heat until cooked through, chopping up the sausage links into crumbles as you cook. Drain the cooked sausage. While you’re tending to the sausage, place frozen spinach in a covered container and microwave per package instructions. Once the spinach is done, squeeze out the excess water. Break your eggs and whisk the eggs with the seasoning. Lastly, add the cheese to the egg mixture, stirring it in.

Lightly grease an 8 x 8 baking pan (coconut oil spray is awesome), Layer the cooked sausage and spinach in the pan, then pour the egg and cheese mixture on top. Cook for 35-45 minutes, the eggs will puff up and the edges will turn golden brown. I cut this into 16 squares (2 squares is a serving) and set half of the recipe aside to freeze for quick meals.

Nutritional Information (per serving):
Calories: 350 kcal
Fat: 28 g
Saturated Fat: 11 g
Total Carbohydrate: 3 g
Fiber: 1 g
Protein: 20 g

Net Carbohydrate: 2 g

It Tolls for Thee

I’m more than a little bit of a fan of Taco Bell. No shilling here – I just really like Taco Bell. It grew out of being able to eat vegetarian and vegan there: on the go and for cheap. You can’t beat being able to get a pile of beans and cheese in a cup. I was there when my local franchise premiered the Doritos Locos Nacho Cheese and Cool Ranch tacos; when they started serving quesadilla wrapped burritos; and when they started serving breakfast.

The winner at Taco Bell breakfast, as far as Michael and I were concerned, was the AM Crunch Wrap: a tortilla filled with hash browns, scrambled eggs, cheese, meat of your choosing and a tasty, spicy little sauce, folded over and pressed in a pan. It is a tasty, portable breakfast item. And I loved it.

So Michael made us some. Minus the hash browns, of course. And using a low carb tortilla (La Tortilla Factory’s low carb 6-inch tortilla: 3 grams net carbs per tortilla) and his own homemade replica sauce.  Otherwise, its easy enough to scramble eggs, add a full-fat cheese (we use Kraft’s 4 cheese Mexican blend) and the meat you have on hand (we pre-cooked sausage patties). To assemble, layer the sausage with the eggs and top with plenty of cheese (the cheese will help seal the wrap) then drizzle some of the sauce.  Be careful to keep your ingredients centered in the tortilla because next you’ll want to fold the tortilla – basically, you’ll make six folds, folding over the edges of the tortilla towards the center. If they don’t completely overlap the center, that’s okay: that’s why there should be plenty of cheese on top to form a secondary skin. Place the tortilla fold side down on a hot pan (medium-high) which has been sprayed with oil. Let the tortilla sit for a while on this side (I think we usually let it sit for five minutes or so) – before you flip the tortilla – the cheese and tortilla should be browned. Then you just brown the other side (another couple minutes) and make sure the contents are cooked through.

crunch wrap

Michael’s Imitation Quesadilla / CrunchWrap Sauce

1 cup Mayonnaise
1/4 cup Water
2 tablespoons Lime Juice
1 teaspoon Sweet Paprika
1/2 teaspoon Chipotle Pepper Powder
1/2 teaspoon Smoked Paprika
1/2 teaspoon Lite Salt
1/4 teaspoon Garlic Powder
1/8 teaspoon Cumin
1/8 teaspoon Black Pepper
Sweetener Equivalent of 4 teaspoons Sugar (ie. 2 packets Splenda; 2 drops of EZ-Sweetz)

Thin mayonnaise with lime juice and water. Add remaining ingredients and mix.

Crunch Wrap Bite

This makes fantastic keto junkfood – hits the Taco Bell spot while also providing a lot of fat. Michael’s sauce is also really nice: I put it in on my salads, too.

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