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Breakfast Egg + Cauliflower Protein Packed Casserole

A hearty casserole filled with savory ground meat, eggs, and cheese over a base of cauliflower rice, perfect for meal prepping and elevated breakfast experiences.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Breakfast, Brunch
Cuisine: American
Calories: 330
Ingredients Method Notes

Ingredients
  

For the casserole
  • 1 tablespoon avocado oil or olive oil Used for greasing baking dish and sautéing vegetables.
  • 3 cloves fresh garlic Adds aromatic flavor and depth.
  • 1 medium onion Provides sweetness and texture balance.
  • 1 pound ground beef Can be substituted with pork, bison, or turkey.
  • 6 large eggs Binds the ingredients together, adding richness.
  • 1/2 cup milk of choice Adds creaminess to the egg mixture.
  • 1 tablespoon dry mustard powder Enhances flavor with a tangy touch.
  • 1 teaspoon sea salt Essential for seasoning.
  • 1 teaspoon ground black pepper Essential for seasoning.
  • 3 cups frozen cauliflower rice Serves as a low-carb alternative to rice or grains.
  • 1 cup freshly shredded cheddar cheese Provides a creamy texture and savory taste.

Method
 

Preparation
  1. Preheat the oven to 375°F.
  2. Lightly grease a 9×9 inch baking dish with avocado or olive oil.
  3. Preheat a large skillet over medium heat.
  4. Add 1 tablespoon of oil and sauté the onion and garlic for 3-4 minutes until fragrant.
  5. Add in the ground meat and cook until no longer pink, using a wooden spoon to mince the meat.
  6. In a bowl, whisk together the eggs, milk, and dry mustard, then season with sea salt and black pepper to taste.
  7. Spread the frozen cauliflower rice evenly on the bottom of the prepared baking dish.
  8. Once the ground meat is cooked, sprinkle it evenly over the cauliflower rice, then top with shredded cheese.
  9. Pour the whisked egg mixture over the layered ingredients, ensuring even coverage.
  10. Bake uncovered for 30-35 minutes, or until the eggs are set.
  11. Optionally garnish with fresh chopped parsley before serving warm.

Notes

This casserole is meal prep friendly and can be stored in an airtight container in the refrigerator for up to four days or frozen for up to three months.