Protein-Packed Low-Carb Breakfast Casserole with Sweet Potato and Kale (Crustless Quiche)

Instructions

1. Build the Meat and Sweet Potato Base

1. Heat a large frying pan over medium-high heat. Spray with cooking oil.
2. Add the ground meat (pork, chicken, or turkey) and half of the chopped onion. Fry, breaking up the meat, until it’s fully browned and the onion is softened (about 5-7 minutes).
3. Stir in the sage, paprika, garlic powder, and onion powder. Season generously with salt and pepper.
4. Remove the pan from the heat and stir in the grated sweet potato until well combined.
5. Press this seasoned meat and sweet potato mixture evenly into the bottom of an ovenproof baking dish (approx. 25cm×20cm or 10in×8in). Set aside.

2. Prepare the Kale & Pepper Layer

1. Wipe out the frying pan and spray it again with cooking oil. Add the diced red pepper and the remaining chopped onion. Sauté until slightly softened (about 3-4 minutes).
2. Add the chopped kale (or spinach), passata, chicken stock, and a splash of balsamic vinegar to the pan.
3. Heat gently, stirring occasionally, until the kale has wilted and the vegetables are lightly coated in the tomato sauce. Do not let the mixture become too wet; a moist consistency is ideal.
4. Carefully spoon this vegetable mixture over the top of the meat layer in your baking dish.

3. Bake the Crustless Quiche

1. Preheat your oven to 180∘ C (160∘C fan) or 350∘F (Gas Mark 4).
2. In a separate bowl, whisk the 8 eggs vigorously and season well with salt and black pepper.
3. Pour the whisked eggs evenly over the layers in the ovenproof dish. Use a wooden spoon to gently move the filling around slightly, ensuring the eggs distribute into all the gaps.
4. Place the dish in the preheated oven and bake for approximately 40-50 minutes. The quiche is done when the egg mixture is completely set in the center and the top is golden brown.
5. Let it cool slightly before slicing and serving.

FAQs (Frequently Asked Questions)

1. Q: Can I make this a truly Keto or very low-carb breakfast casserole?
   A: Yes! The sweet potato is the primary source of carbs. To make it strictly keto-friendly or lower carb, substitute the 300g of grated sweet potato with an equal amount of grated zucchini (squeezed to remove excess moisture) or butternut squash.
2. Q: How long will this breakfast layered quiche last in the fridge?
   A: This high-protein breakfast is excellent for meal prepping! Store leftovers in an airtight container in the refrigerator for up to 4 days. It reheats beautifully, or you can enjoy it cold.
3. Q: Can I use different vegetables?
   A: Absolutely. This recipe is highly customizable. You can swap kale for spinach, chard, or even broccoli florets. Red bell pepper can be substituted with green bell pepper, mushrooms, or diced tomatoes. Just ensure any wet vegetables (like zucchini) are squeezed dry before adding.