Tired of plain old eggs? Need quick breakfasts?  This recipe is an excellent solution for all of your morning nutritional needs.  It's full of protein, good fats, vegetables, and legumes.  Enjoy!
Finding My Fitness: The Newsletter

Slow-Carb Breakfast Casserole

Let me tell you... when I thought up this recipe, it was tasty enough in my mind. But I surprised even myself!

From the crusty beans on the bottom to the charring veggies on top, this is an all-in-one meal that you can freeze for quick access later.  I normally make something similar to this when I have guests for breakfast, but the crust is croissant dough and it's loaded with cheese. This has no bread and no cheese, and I don't miss it one bit!  I know you will absolutely love this recipe.


  • 2 cups white beans, cooked and drained
  • 8-10 eggs, beaten
  • a few splashes of lite coconut milk
  • 1/2 each: onion, green pepper, red pepper; sliced
  • 5 or 6 portabellini mushrooms, sliced
  • 1 cup cooked spinach
  • 1/2 lb sausage, cooked and fat removed
  • Some shakes of sage, thyme, garlic salt, pepper, oregano


  1. Preheat your oven to 375 F
  2. Add about 1 tbsp EVOO to a hot pan and dump in the beans with some garlic salt and other spices (your taste). Cook for a minute, stirring, and mash well with a wooden spoon.
    Shannon (a fellow reader) has this tip to share with you: "Add an egg to the mashed beans, bake it for 10 minutes, and the crust comes out nice and crispy and flaky!"
  3. Spread the beans in a greased (cooking spray works well) 9x13in pan. Place uncovered in the oven while you prepare the rest (about 5-8 minutes).
  4. Saute the peppers, onions, and mushrooms in a pan until hot but still a bit crisp (I like to reuse the sausage pan, but without the grease)
  5. Whisk your eggs in a bowl and add the coconut milk and some herbs and spices, blending well.
  6. Throw the sausage and veggies into the pan, over the slightly-cooked beans. Pour the eggs on top of it all.
  7. Cover with aluminum foil and bake for about 40 minutes.
  8. Remove the aluminum foil and cook for another 10 minutes to crisp any bits of veggies that are not covered with eggs.
  9. Let it sit for a couple minutes to give the casserole a chance to settle, cut up, and enjoy!
Shannon (a fellow reader) has this tip to share with you:
"Add an egg to the mashed beans, bake it for 10 minutes, and the crust comes out nice and crispy and flaky!"

Taking it further

Some options:
  • Use a can of re-fried beans instead of the white bean mash.
  • You don't need to bake the beans first, but I found that doing so makes a really nice crusty sort of consistency at the bottom of your dish
  • For a flakier crust, reader Shannon suggested mixing a beaten egg with the beans before pre-baking them
  • You can also use kale instead of spinach for a really delicious crunch
  • You can even get away with using 12 eggs if you want to cut slightly smaller pieces (I made 6 out of my 9x13).
  • If you don't use sausage, use more eggs. Also use herbs and spices like garlic and onion powder, sage, and oregano in your eggs to enhance the flavor even more.
Up next: a great smokey, zesty chili recipe!

Buen provecho!

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