Skyrocket your protein intake and crush your weekly meal prep with this carnivore casserole. With a blend of seasoned eggs, ground beef, and bacon you get all the savory flavors you like with a low-carb, high-protein twist.
As a Certified Nutrition Coach, I keep this high-protein casserole made in portions in the fridge for easy breakfasts or snacks on busy days. With 30 grams of protein and 6 carbs, it’s a tasty way to fuel up.
Benefits Of Eating High Protein Meals
As a coach, I try to get all of my clients to eat a minimum of 100 grams of protein per day and ideally 1g/lb of body weight.
Packing in protein helps boost the immune system, keep people full (so that they don’t overeat), and stabilize energy.
Learn more about the benefits of a high protein diet as well as how to increase your daily protein intake.
I know most moms struggle with amping up protein specifically because everyone gets sick of eating chicken non-stop. That is why I created the Protein Power Ebook which makes protein-packed dessert-like recipes moms live. Of course, grabbing a high-protein meal plan is always a great option too if you struggle hard.
What Is The Carnivore Diet?
The carnivore diet is a diet based on eating only animal proteins and fats. This casserole fits most of the requirements for the diet as it uses mostly animal-based ingredients, but uses coconut milk in place of whole-fat milk or cream to keep it dairy-free.
Perks Of The Recipe
Make ahead meal This carnivore casserole can be made in advance and stored in the fridge or freezer for busy days.
Protein-packed: With 30 grams of protein the casserole is also dairy-free, low-carb, gluten-free, grain-free, and whole30 approved.
Versatile: Even if you’re not following the carnivore diet this breakfast casserole is a wicked option. You can stretch it further and add in veggies or cheese and make it exactly what you need it to be.
Expert Tips To Make It
The seasoning on your ground beef will alter the taste of your casserole so keep that in mind.
Seasoned beef: I use slow cooker ground beef more often than not for this casserole recipe which I make about once a week for tacos or pasta. Any cooked ground beef you have on hand will work.
If you know you’ll be reheating all of the casserole, undercook it for 5 minutes so that it doesn’t dry out when reheating.
Coconut milk: Used to replace the heavy cream that’s traditionally used in a carnivore beef casserole so that it remains dairy-free. You want the full-fact coconut milk from a can so it has a rich flavor. Learn more about choosing the best coconut milk for your recipes.
Meal Prepping and Storing
This casserole is amazing both made in advance as well as with leftovers- like these low carb protein pancakes.
Meal prep it: You can make the carnivore casserole, assemble it, and then pop it into the fridge (covered) for a solid 24 hours before you need it. When you need it, let it come to room temperature first before baking it.
Likewise, you can bake the casserole fully ahead of time and reheat it as well. To do this, bake it for only 15 minutes so that it doesn’t fully cook. Let it cool before wrapping the dish in plastic wrap and storing it in the fridge.
Storing it: You can store the grain-free casserole in full or individually in slices. In the fridge, it will last 2-3 days. In the freezer, it will last up to 3 months.
If storing it in the freezer, separate any slices between layers of parchment paper so that you can grab and reheat them individually.
If possible, let it thaw and come to room temperature overnight in the fridge, and then reheat it at 300F until warmed through.
Toppings and Variations
So let’s be honest, this casserole is really just a protein-packed egg bake. Which means, you can make it into literally anything. Below are a few ways to vary the recipe that I use all the time (since I’m not following a full carnivore diet)
Protein: I add chicken to the dish if I have some leftovers. A friend of mine loves to add cooked salmon. This dish also works with a blend of ground venison and beef for the base.
Cream cheese or cheese: If you’re not dairy-free, whisking in softened cream cheese to the base or topping the casserole with shredded cheddar cheese or even feta cheese is delicious.
Vegetables: Add a pop of color to the dish by mixing in chopped asparagus or bell peppers.
Serving it: Adding on sliced avocados, salsa or kimchi are my go-to ways to serve the casserole. Sprinkling on some chopped green onions is a great way to jazz it up too for presentation.
Other High Protein Low Carb Meals
Dairy-Free Carnivore Casserole
Equipment
Ingredients
- 1 cup Cooked ground beef or taco meat
- 4 Eggs
- ⅓ cup Coconut milk
- ¼ teaspoon Salt
- 1 tablespoon Garlic powder
- 1 teaspoon chili powder
- ½ cup Chopped cooked bacon
Instructions
- Preheat the oven to 350F
- In a large bowl, scramble the eggs and seasonings.
- Add in the coconut milk and whisk until mostly smooth before you combine ground beef and half the bacon.
- Pour the egg meat mixture into a greased 8x8 baking pan and sprinkle the remaining bacon on top.
- Bake for 21 minutes, remove from the oven and let it cool for 5 minutes before serving it.
Video
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
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