Breakfast Casserole
We know that things are challenging and some foods may be hard to find. Over the next several weeks, we are going to bring to you some recipes which do not have too many ingredients. Hopefully you have some of the ingredients at home, either fresh or in the freezer.
This is a great recipe to make and have breakfast meals on hand for several days!
Inspired by: Paleo Running Momma
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour, 15 minutes
Ingredients:
6 slices nitrate and sugar-free bacon (6F)
2 large/600 to 800 grams sweet potatoes peeled and sliced into thin rounds approximately 1/4" (6 to 8C)
2 tbsp melted coconut oil or ghee (2F)
3 cups Brussels sprouts tops removed and either quartered or chopped (3V)
1 large onion or 2 small sliced thin (2V)
6 eggs (6P, 2F)
12 egg whites (6P)
1/3 cup full fat coconut milk (1.3F)
1/4 cup nutritional yeast (3P, 1.5C)
1/2 tsp garlic powder
Black pepper to taste
Instructions:
Preheat your oven to 425 F and grease a 9x13" casserole dish with coconut oil, and line a large baking sheet with parchment paper.
Cut the bacon into 1" pieces and cook in a large heavy skillet, over medium high heat, stirring occasionally for even browning, until crisp. Remove with a slotted spoon to drain on paper towels and set aside. Reserve at least 3-4 tbsp of bacon fat to caramelize onions.*
Next, roast the sweet potatoes and brussels sprouts. Toss the sweet potato rounds with cooking fat of choice and sea salt to taste and arrange, (overlapping since they will shrink after roasting) over the bottom of your casserole dish.
Arrange the brussels sprouts on the parchment lined baking sheet in a single layer. Place the casserole dish and baking sheet in your oven to roast. The sweet potatoes will roast for about 30 minutes until soft and the brussels sprouts for about 20.
Meanwhile, caramelize the onions. Heat the pan you cooked your bacon in over low/medium heat and add the onions, tossing with the leftover reserved bacon fat.
Add a pinch of salt, and cook, stirring occasionally, adjusting the heat if any onions begin to brown too quickly. Cook the onions long and slow (about 25 minutes) to bring out the most flavor. Once the onions are deeply caramelized and very soft, remove from heat.
While the onions cook, whisk together the eggs, coconut milk, nutritional yeast, salt, pepper, and garlic powder.
Lower your oven heat to 400 F, then assemble the casserole. Layer your roasted brussels sprouts over your sweet potato rounds in the casserole dish. Remove the caramelized onions with a slotted spoon and layer over the brussels sprouts, follow with the cooked bacon. Finally, pour all the whisked egg mixture over the casserole to evenly cover.
Bake in the 400 F oven for about 25 minutes until the center is just set and edges begin to turn light brown. Allow to cool for a bit in the baking dish before cutting into pieces and serving warm. Leftovers can be stored, covered, in the refrigerator for up to 5 days.
Whole recipe serving breakdown:
12 Servings Protein
7.5 to 9.6 Servings Carb
11.3 Servings Fat
5 Servings Veggies
This recipe is fairly high in fat. It will be very unlikely to come up with a perfectly balanced template compliant recipe in terms of serving sizes. We like this recipe because it is easy to make and it is a great one to make for brunch with friends/family (or solo if you are self-isolating/social distancing.) It is full of great, healthy ingredients even if it isn’t a “balanced” meal.