Sunday, May 03, 2015

Low-Carb Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (Gluten-Free)

This delicious Low-Carb Breakfast Casserole Recipe with Asparagus, Mushrooms, and Goat Cheese would be perfect for a weekend brunch or breakfast for guests.

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on

Today begins a big food week for a lot of people, with Mexican food on the menu in a couple of days and then Mother's Day food coming right after that. And in my family my niece Kristen's adorable baby Wyatt is getting christened today, so there's another occasion to celebrate with food.  Of course I think all my many great-nieces and great-nephews are the cutest kids in the world, but can I just say that Wyatt has absolutely the longest and thickest hair I've ever seen on a newborn, which makes him extra cute.

A few years ago I shared 20 Favorite Healthy Recipes for Mother's Day Brunch, but this Low-Carb Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese is another brunch idea that I think would be perfect for Mother's Day, or any time you have guests and want to make a breakfast that's a little bit special.

But what if your mom doesn't like goat cheese? I don't ever remember my own mother eating it, although the generous amount of asparagus in this recipe would have made her smile.  For sure the soft goat cheese I'm using here isn't everyone's cup of tea, and if you think some of your guests might not have gained an appreciation for it, I'd use Feta cheese  or even grated Mozzarella to make this. 

Of course this vegetarian and low carb breakfast casserole with asparagus, mushrooms, and goat cheese is my Meatless Monday offering for this week, and I love making a breakfast casserole on Sunday and hoping for leftovers to eat during the coming week!   You'll find more Vegetarian Recipes and Vegan Recipes in the recipes-by-photo index pages.  And if you're a Meatless Monday fan who likes Pinterest, you might like my Meatless Monday Pinterest Board, which has more than 8,000 meatless main dish and side dish recipes from great bloggers all around the web.

(This Low-Carb Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese was first posted in December 2007 and updated May 2015 with better instructions and new photos. Before you make this you may want to read Basic Instructions for Low-Carb Breakfast Casseroles which talks about various sizes of pans and ingredient options for this type of breakfast casserole.)

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on
Wash mushrooms and cut into thick slices; then saute in a small amount of olive oil in a non-stick pan.  (I used my new favorite Green Pan for this.) When mushrooms have released all their liquid and slightly browned, put them in the bottom of the casserole dish.  Add a little more oil (but don't wipe out pan) and saute the asparagus 3-4 minutes, or until it's barely starting to get cooked and has turned bright green.  Put the asparagus in the casserole dish, season with Spike Seasoning and black pepper, then gently stir to combine the vegetables.

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on
Cut off desired amount from a log of goat cheese that's cold from the fridge (so it will slice) and layer the goat cheese on top of the vegetables.  Pour over beaten eggs and bake at 375F/190C until the eggs are well set and the top is starting to lightly brown.  Serve hot

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on
I love the melted goat cheese in this!

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on
And just to show why I'm updating so many of my older recipes, here's the original photo of this recipe from 2007, when I had barely entered the digital camera age!

Low-Carb and Gluten-Free Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (found on
Low-Carb Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese
(Makes 8 generous servings, recipe created by Kalyn.)

1 lb. fresh asparagus, washed, ends trimmed, and cut into 1-2 inch pieces
1 lb. fresh mushrooms (or more) washed and cut into thick half slices
1-2 T olive oil (depending on your pan)
4-6 oz. goat cheese that comes in a log, cut into very thin slices (keep refrigerated until you are ready to use or it won't slice well)
12 eggs
2 T milk, half and half, or cream (optional)
1 tsp. Spike Seasoning (Use any all-purpose seasoning that's good on vegetables if you don't have Spike.)
fresh-ground black pepper to taste
sour cream for serving (optional, but good)

Preheat oven to 375 F/190C. Spray a glass or crockery casserole dish with non-stick spray or mist with olive oil. Be sure to spray the sides too, or the eggs will stick. (I used a crockery dish that was 12" x 10" but any size close to that will work.)

Wash asparagus and mushrooms and spin dry or dry with paper towels.  Cut mushrooms in half lengthwise, then turn and cut into half slices. Heat a small amount of olive oil in non-stick frying pan and saute the mushrooms until they are softened and lightly browned and all liquid is evaporated, about 5-7 minutes. (I used my new favorite Green Panfor this.) Put mushrooms into the casserole dish.

While the mushrooms cook, trim off woody asparagus ends, then cut into pieces about 1-2 inches long. Add a little more oil to the pan (but don't wipe out the mushroom residue) and saute the asparagus 3-4 minutes, until it is barely starting to turn bright green.

Add asparagus to casserole dish and gently stir to combine with the mushrooms.  Season vegetables with Spike Seasoning and fresh-ground black pepper.

Remove goat cheese from refrigerator and slice into thin slices. Layer slices of cheese on top of asparagus and mushrooms. Break eggs into mixing bowl, add milk, half and half, or cream (if using), and beat eggs until whites and yolks are well combined; then pour the eggs over the asparagus, mushrooms, and cheese.

Bake about 45-55 minutes, until eggs are well set, cheese is melted, and casserole is starting to brown a little on the top. Serve hot, topped with sour cream if desired. This can be refrigerated and re-heated in the microwave.

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South Beach/Low-Carb Suggestions:
This would be a good choice for any phase of the South Beach Diet or any other type of Low-Carb eating plan. 

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Meatless Breakfast Casseroles Your Mom Might Like:
(Recipes from other blogs not always South Beach Diet or Low-Carb friendly; check ingredients.)

Power Greens Breakfast Casserole with Feta and Mozzarella ~ Kalyn's Kitchen

Broccoli, Mushroom, Egg, and Cheese Breakfast Casserole ~ The Perfect Pantry
Low-Carb Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta ~ Kalyn's Kitchen

Egg and Cheese Casserole with Feta, Spinach, Mushrooms, Peppers, and Tomatoes ~ Andrea Myers

Easy Low-Carb Southwestern Egg Casserole ~ Kalyn's Kitchen

Zucchini Breakfast Casserole ~ Simply Recipes

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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More to Chew On:


  1. I would have loved to have this for breakfast!

  2. This one really rocks me Kalyn. I love every ingredient and it looks easy to get into the oven! I'm thinking new years!
    Merry Christmas to you and all you love.

  3. Merry Christmas and a very happy new year to you and your's Kalyn. Enjoy the festivities!:))

  4. I never would have thought to make eggs in this way, in a casserole dish. Very nice, it's hard to go wrong with asparagus, mushrooms and goat cheese!

    Happy Holidays from One Food Guy!

  5. This looks great! I love the idea of a make-ahead breakfast.

  6. What a lovely-sounding recipe! The Christmas Eve has just come to end here, and we've had two Christmas meals already. I think we'll opt for a rather light breakfast tomorrow, but your recipe would be excellent during cold winter mornings!
    Merry Christmas, dear Kalyn!

  7. Happy holidays, Kalyn. May your days be merry and bright.

  8. Oh this dish is oozing with goodness.

    Happy holidays to you and the family.

  9. Thank you for this wonderful recipe. You give "test kitchen" a whole new meaning. :-)
    Thank you for the research, time, work, and knowledge you put in each and every post of yours throughout the year. Even though I do not comment often, I enjoy visiting your blog each and every time I come around.
    Merry Christmas to you and your loved ones. Enjoy a well earned rest!

  10. It looks wonderful - I'm already getting impatient for aspatagus season.
    Happy Holidays - relax and enjoy!

  11. What a great breakfast! Happy Holidays!

  12. This looks so delicious! Glad you are taking a few days off to enjoy family.

    It really doesn't look overcooked in the photo. :)

  13. Sounds heavenly for a Christmas brunch Kalyn. I'm glad that you had such a wonderful holiday filled with happiness, contentment and love.

  14. Wow, looks great! I wish I'd checked here on Saturday when I was supposed to be making a breakfast casserole for a Sunday brunch at a friend's house. I ended up punting and making stuffed mushrooms which turned out fine, but I really wanted breakfast casserole and couldn't find a recipe that didn't use bread as its base.

  15. This looks like a perfect dish to come downstairs to on Christmas morning! Too much cheese? Never! :) I love goat's cheese...mmm!

    Happy Holidays!

  16. I am a huge fan of breakfas casserole's like this. I am so excited to try this one soon. Happy Holidays! Enjoy your break.

  17. It looks delicious (not overdone at all), Kalyn. And I'm so glad to hear that it is a forgiving recipe so that it tastes good even if you do think you've cooked it too long.

    Merry Christmas!!


    P.S. This morning, we had an omelette made with leftover ham/peppers/onion spaghettini with toast spread with goat cheese. If we'd had mushrooms, we'd have added those too.

  18. This is a great one for a crowd! I am glad you are taking a break! I hope you have a wonderful holiday season! Thanks for all of your wonderful blog entries!

  19. We all are guilty of leaving a dish (or three) in the oven too long. I think your photo looks delicious despite the overcooking and I just may make it this weekend for a family crowd that will be arriving on Friday.
    Hope your Christmas was relaxing and wonderful Kalyn. All my best to you in 2008!

  20. You do the Christmas casserole too? I thought just my family did this! We always have it every Christmas morning without fail! Great recipe. Merry Christmas and Happy New Year Kalyn!

  21. Kalyn, I hope you are enjoying your down time with your family and a very happy holiday season to you! This sounds like a great altetnative to the usual breakfast casserole that incorporates sausage, and I will try it the way you suggest!

  22. Kalyn--This sounds delicious! And I applaud your admitting to having overcooked it. Personally, if I decide I would change a recipe when I post it--a little more of this, a little less of that--I just write the recipe as I would prepare it.

  23. Merry Christmas, Kalyn. I just might make one like this for the family. Thanks.

  24. Kalyn, this a really nice recipe, I love it.

  25. Happy Holidays to you, Kalyn. Thanks for a year's worth of good food thoughts. Your blog is one of the first I read and and a solid favorite. Here's to a great new year.

  26. As you can tell, I've really been staying away from the computer for a few days! I do appreciate all the Christmas and New Year's wishes from my great blogging friends and readers!

  27. I have this in the oven now! I used asparagus, mushrooms and low fat feta cheese (about 4 ounces.) I also seasoned the eggs with Bacon Salt, which is so good. I'm going to enjoy this for breakfast this week, or for lunch with a green salad. :)

  28. Andra, hope you will really enjoy it.

  29. Hi, I have recently lost 50 pounds on Atkins Diet. I still have 70 more pounds to loose. I need a change. Souyh Beach diet seemed the most logical choice. Has anyone made this switch? If so. how did it work for you?

  30. Monique, I've talked to a lot of people who've switched to South Beach after doing a more low-carb approach. I think you just need to be careful about slowly adding back whole grains and other "good" carbs to your diet. I strongly recommend reading the whole South Beach Diet book (the newest one is best) and then starting on phase two.

  31. I agree with Kalyn -- I use an Atkins induction whenever I'm trying to lose weight because within three days, my desire for carbs is gone. But for me, after a very short time, Atkins gets way too boring. I like veggies too much. So I generally switch to a "good carbs" program at that point. I try to stay there, but eventually I'll have some bad carbs the the cravings will come roaring back and the weight will start to creep on again. So back I go to Atkins for at least three days. :D

  32. Valeree, thanks for chiming in. (And good to know I'm not the only one who goes off the wagon once in a while!)

  33. LOL! Sometimes I go WAY off the wagon. I'm back on Atkins induction (day 5) right now because I let nearly fifteen pounds "creep back on" over the past three years. I have a really hard time getting back on board once the carb cravings get me in their clutches. :D

  34. Valeree, I guess I'm lucky that I have this blog, because I can't stay out of control for too long! People are depending on me! (Although I never try to pretend that I'm perfect, LOL! My worst time is at Christmas when I gain a few pounds every year and then lose them in January!)

  35. lovely!! i added some sundried tomatoes, so delicious :)

  36. Love the idea of sun-dried tomatoes!

  37. You never fail to amaze me with wonderful recipes.

  38. Perfect recipe for asparagus season, which is thankfully upon us.

  39. Hi, Kalyn!

    Still enjoying your site and recipes and still planning for my Feb brunch.

    Am curious about the freezing of this. If you freeze and thaw in fridge, how do you reheat?

    And does freezing change the taste?

  40. You can freeze and thaw this, but I think it definitely affects the quality. When it's frozen, it releases liquid when it thaws. I used to freeze this type of dish, but now I'd be much more likely to just make it a few days ahead and keep in the refrigerator. If you're reheating the whole thing I'd use the oven, otherwise just microwave for 1-2 minutes.

  41. Can't wait to try this recipe. I am a great fan of your site.

    Linda Powers

  42. Just made this for mothers day brunch. I added scallions in the casserole as well as on top as a garnish. It was a BIG hit. So yummy!!

  43. Thanks for linking to one of my egg casseroles. I love them just as much as you do! And I've also recently made one with asparagus and goat cheese, which is a favorite combination.

    1. Lydia, great minds thinking alike I guess!


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