Food Science

Slow Carb Casserole Recipe

Slow Carb Casserole Recipe

This modified casserole contains some slow-digesting carbs in it which makes it highly filling. This is great for breakfasts or brunches.

FEATURES

PREP TIME

20 Mins

READY IN

60 Mins

EXPEDITED

-

SERVINGS

4-6

TYPE

Protein, Carb & Fat

INGREDIENTS

  • 1 tsp cooking oil, ghee or olive oil
  • 2 cups white beans, mashed
  • 8-10 eggs, beaten
  • 1 tbsp coconut milk
  • 1/2 onion, sliced
  • 1/2 green pepper, sliced
  • 1/2 red pepper; sliced
  • 5 portabellini mushrooms, sliced
  • 1 cup cooked spinach
  • 1/2 lb sausage and/or salami
  • Spice mix of sage, thyme, garlic salt, pepper, oregano

DIRECTIONS

  1. Pre-heat oven to 375F
  2. Heat oil in a skillet and cook in beans, spices and salt. Mash.
  3. Spread beans in a baking pan and leave in oven for 5-6 minutes
  4. Meanwhile, saute onion, pepper, spinach and mushroom until hot
  5. Whisk eggs, add coconut milk, herbs and spices
  6. In the baking pan with beans, add on top meat and veggies, then followed by whisked eggs.
  7. Cover with foil and bake for 40 minutes
  8. Let it sit for 2-3 minutes and serve.

TIPS

You can replace beans with other carbs(eg. potatoes, yams, pease)

Use your favorite mushroom in the recipe

Add tomatoes or veggies to your taste

EXPEDITE

Buy pre-cooked salami, sausage & beans

Do you have more tips? Post in the comment below.

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