Carnivore-Friendly Beef and Egg Casserole
Ingredients:
- 1 1/2 lbs lean ground beef (browned)
- 1/2 stick butter (about 4 tbsp)
- 8 large eggs
- 1/4 cup heavy whipping cream (HWC)
- 1/4 cup shredded cheddar cheese (optional, or any cheese you prefer, or skip for stricter carnivore)
- 1 tsp Redmond’s Real Salt (or to taste)
- Black pepper (optional, or skip for stricter carnivore)
- 1/4 cup chopped green chilies (optional, for future batches to try—adds a mild heat)
Equipment:
- 9×9 baking dish or similar size casserole dish
- Large mixing bowl
- Whisk or fork
- Skillet for browning beef
Instructions:
- Preheat the Oven
Preheat your oven to 350°F (175°C) while you prepare the casserole. - Brown the Ground Beef
In a skillet over medium heat, cook the lean ground beef until fully browned. Be sure to break it up into crumbles as it cooks. Drain any excess fat if needed, depending on how lean the beef is. Season with a pinch of Redmond’s Salt while browning for flavor. - Prepare the Egg Mixture
In a large mixing bowl, crack the 8 eggs. Add the 1/4 cup of heavy whipping cream (HWC) and whisk until the eggs are well beaten and the cream is fully incorporated. Season the mixture with Redmond’s Salt to taste, and if you like, you can add black pepper for extra flavor. - Combine the Beef and Egg Mixture
Once the beef is browned and drained, add it to the egg mixture. Stir in the 1/4 cup of shredded cheddar cheese (if using) and, if you’re adding them, fold in the chopped green chilies. Mix everything well so that the beef, eggs, and cheese are evenly distributed. - Add Butter to the Baking Dish
Grease your baking dish (9×9 or similar size) with the 1/2 stick of butter. You can either melt the butter and pour it in or simply rub the dish with the butter to coat it. - Pour the Mixture into the Baking Dish
Pour the beef and egg mixture into the prepared baking dish, spreading it out evenly. - Bake
Place the casserole in the preheated oven and bake at 350°F for about 40 minutes. The casserole should be set in the middle and slightly golden on top. You can check doneness by inserting a knife or toothpick into the center—if it comes out clean, it’s ready! - Cool and Serve
Let the casserole rest for about 5 minutes after taking it out of the oven. This will make it easier to slice and serve. Cut it into squares or individual portions, and you’re good to go!
Tips and Variations:
- Green Chilies: If you decide to add green chilies in the future, start with a small amount (about 1/4 cup) to test how your body responds. The mild heat can add a nice flavor kick without too many carbs.
- Cheese: You can adjust the cheese amount based on your preference. If you’re more strict, skip it, but the cheese will add a creamy texture and more flavor.
- Ground Beef: You can use different cuts of ground meat if you prefer—ground pork, lamb, or even bison would all work well in this recipe.
- Meal Prep: This casserole is perfect for meal prep! You can store it in the fridge for 3-4 days or freeze individual portions for longer storage.
Nutritional Breakdown (per serving):
Assuming the casserole serves 6 portions, each serving will have approximately:
- Calories: 380-400 kcal
- Protein: 30-35g
- Fat: 28-30g
- Carbs: 2-3g (mostly from the cream and optional cheese)
Enjoy this carnivore-friendly casserole as a filling, nutrient-dense meal that’s high in protein and fat, and incredibly satisfying for anyone on a strict carnivore diet. Plus, it’s great for meal prep—easy to make and even better as leftovers!
It sounds like you’re thriving on the carnivore lifestyle—so awesome to hear your energy is up and inflammation is down! Let me know how it goes with the green chilies! 😊