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This excessive protein, low carb vegan breakfast casserole checks all bins! It is full of scrumptious bits of vegan sausage and contemporary greens and herbs baked in creamy tofu. On high is a crispy, crackly, savory topping of vegan cheddar cheese. Simply 10 substances wanted, and you may make this casserole in a forged iron skillet to take it from the oven to the desk.
Why you’ll love this vegan low carb breakfast casserole
- It’s so yummy, and it makes a satisfying meal not only for breakfast however for any meal. I like tucking into casseroles within the morning, like this tacky vegan breakfast potato casserole. However after I’m consuming low carb this low carb casserole satisfies all my cravings and extra!
- It is hearty and comforting and full of good for you substances. The vegan sausage and tofu add tons of protein and the greens and herbs add vitamins that help your well being.
- Better of all it is really easy to make. You want 10 substances and minutes to place collectively this casserole. The oven does the remainder of the work.
- It is very low in carbs. Being vegan could make consuming low carb difficult, however this casserole has simply 12 grams of web carbs per serving so you possibly can match it in even in case you are consuming fewer than 50 grams of carbs a day, and get a wholesome serving of greens in!
Components and substitutions
- 1 tablespoon vegetable oil. I exploit avocado oil. Any vegetable oil is okay. You may skip the oil in case you are not consuming a excessive fats keto eating regimen because the vegan sausage will specific some fats.
- 14 oz vegan sausage. I used Past Meat Scorching Italian sausage. Any model of sausage or beef substitute would work.
- 2 tablespoons contemporary herbs. I like smoky herbs within the casserole so I used a mixture of sage and oregano. Thyme and rosemary are nice too. You may substitute with 2 teaspoons of dried herbs.
- 4-5 cups contemporary greens. I used Swiss chard. Use any greens of your alternative, together with spinach, kale or combined spring greens.
- 14 oz additional agency or tremendous agency tofu. Both is okay. Gentle tofu will create a runny filling so use additional agency or tremendous agency for the precise consistency to the casserole.
- 1 teaspoon garlic powder + 1 teaspoon onion powder (or flakes)
- 2 tablespoons dietary yeast
- 1 teaspoon dried oregano. Substitute, if you want, with one other savory herb of your alternative like thyme, sage or rosemary.
- 1 cup vegan heavy cream. Or use soymilk instead.
- Salt and floor black pepper to style. You too can use pink pepper flakes for a little bit of an added kick.
- 1 cup vegan cheddar cheese shreds
Tips on how to make the vegan low carb breakfast casserole
- Preheat the oven to 400 levels Fahrenheit/200 levels Celsius.
- Make a clean tofu cream by mixing the tofu, garlic and onion powders, dietary yeast, dried oregano, salt, pepper and heavy cream together with ½ cup water.
- Warmth oil in a 10-inch forged iron skillet or any oven-safe 10-inch skillet. (If you do not have an oven-safe skillet, you possibly can switch the sausage-veggie combination to a flippantly oiled, 9- or 10-inch oven-safe baking dish earlier than including the tofu cream).
- Add the crumbled vegan sausage to the skillet and saute a few minutes till it begins to brown.
- Stir within the herbs. Then add the greens (finely shredded) to the skillet. It is going to appear to be loads whenever you add them however they’ll rapidly wilt down. Saute the greens till they’ve wilted down.
- Stir in ½ cup of the vegan cheddar cheese shreds, reserving the remaining for the highest. Season with salt and floor black pepper or pink pepper flakes as wanted.
- Flip off the warmth and stir within the tofu cream (if not utilizing an oven protected skillet pour the filling into the ready baking dish at this level, then stir within the tofu). The tofu cream shall be thick. Use a ladle to combine it with the sausage and greens.
- Sprinkle the remaining cheddar shreds on the highest of the tofu-sausage combination.
- Bake for half-hour. Activate the broiler within the final 3-4 minutes of baking to get a crispy high. Preserve a detailed eye whenever you activate the broiler as the highest can burn rapidly.
- Wait 10 minutes, then serve sizzling or heat.
Continuously requested questions
There are 12 web carbs and 19 grams of protein in every serving of this breakfast casserole. If you’re consuming below 50 grams of carbs a day you possibly can simply match it into your eating regimen.
You may put the casserole collectively as much as two days forward. Cowl tightly with cling wrap and refrigerate. Put into the oven 45 minutes to an hour earlier than serving.
You may retailer the baked casserole within the fridge for as much as 4 days. Heat particular person parts within the microwave or your complete casserole within the oven earlier than serving.
You may freeze the casserole each earlier than and after baking. To freeze the casserole earlier than baking, cowl tightly with freezer protected wrap and freeze as much as three months. Thaw in a single day within the fridge earlier than baking.
To freeze the baked casserole, cowl with freezer wrap and freeze as much as three months. Thaw in a single day in fridge and heat within the oven earlier than serving. You too can freeze particular person parts in freezer protected containers.
Extra vegan low carb breakfast recipe concepts
Vegan Low Carb Breakfast Casserole
A excessive protein, low carb vegan breakfast casserole full of scrumptious bits of vegan sausage and contemporary greens and herbs baked in creamy tofu. On high is a crispy, crackly, savory topping of vegan cheddar cheese. There are 19 grams of protein in every serving and also you want simply 10 substances!
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Servings: 6 servings
Energy: 455kcal
Forestall your display from going darkish
Directions
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Preheat the oven to 400 levels Fahrenheit/200 levels Celsius.
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Make a clean tofu cream by mixing the tofu, garlic and onion powders, dietary yeast, dried oregano, salt, pepper and heavy cream together with ½ cup water.
-
Warmth the oil in a 10-inch forged iron skillet or any oven-safe 10-inch skillet. (If you do not have an oven-safe skillet, you possibly can switch the sausage-veggie combination to a flippantly oiled, 9- or 10-inch oven-safe baking dish earlier than including the tofu cream).
-
Add the crumbled vegan sausage to the skillet and saute a few minutes till it begins to brown.
-
Stir within the herbs. Then add the greens (finely shredded) to the skillet. It is going to appear to be loads whenever you add them however they’ll rapidly wilt down. Saute the greens till they’ve wilted down.
-
Stir in ½ cup of the vegan cheddar cheese shreds, reserving the remaining for the highest. Season with salt and floor black pepper or pink pepper flakes as wanted.
-
Flip off the warmth and stir within the tofu cream (if not utilizing an oven protected skillet pour the filling into the ready baking dish at this level, then stir within the tofu). The tofu cream shall be thick. Use a ladle to combine it with the sausage and greens.
-
Sprinkle the remaining cheddar shreds on the highest of the tofu-sausage combination.
-
Bake for half-hour. Activate the broiler within the final 3-4 minutes of baking to get a crispy high. Preserve a detailed eye whenever you activate the broiler as the highest can burn rapidly.
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Wait 10 minutes, then serve sizzling or heat.
Vitamin
Energy: 455kcal | Carbohydrates: 17g | Protein: 19g | Fats: 29g | Saturated Fats: 4g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 2g | Sodium: 428mg | Potassium: 417mg | Fiber: 5g | Sugar: 1g | Vitamin A: 1586IU | Vitamin C: 13mg | Calcium: 42mg | Iron: 2mg
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