Cheesy Hash Brown Breakfast Casserole (Low-Fructose & Gluten-Free)

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Servings: 4-5 (double the recipe for a larger pan and 8-10 servings)

Prep Time
35-40 minutes (includes baking the crust)

Cook Time
20-25 minutes

Total Time
55-65 minutes

Ingredients (My Favorite Brands)

For the hash brown crust:

• 2 cups hash browns or shredded potatoes (check hash brown ingredients carefully)

• 2 tablespoons of garlic-infused olive oil

• Salt, pepper, and spices to taste

  • Recommendation: Foddies Low-FODMAP Taco Seasoning

For the rest of the casserole:

• 6 pieces of sugar-free bacon (I used the uncured applewood bacon from Sprouts, no sugar added)

• 1 green bell pepper, chopped (roughly 1.8 grams of fructose total, balanced by 1.8 grams of glucose)

• 1 cup of spinach, roughly chopped

• 6 eggs, whisked

• 1/4 cup half and half, cream, or milk (could use coconut milk for DF)

• 1/2 teaspoon each:

  • salt

  • pepper

  • low-FODMAP taco seasoning

• 3/4 cup grated cheddar cheese (omit for DF)

Instructions

• Grease a small or medium baking dish (mine was about 6x9”). Preheat oven to 400° F.

• Line the bottom of the pan with the hash browns (they’ll shrink as they cook). Drizzle with garlic-infused olive oil and sprinkle with salt, pepper, and any other spices that sound good (I used my new low-FODMAP taco seasoning from Foddies). Mix the ingredients and press the hash brown crust to the bottom.

• Bake the hashbrown crust for about 25 minutes. It should be beginning to brown. While it cooks, prep the other ingredients.

• Heat a skillet over medium heat. Cut the bacon into bite-sized pieces and cook until crispy. Move to a paper towel-lined plate. Cook the chopped bell pepper in the bacon grease for 3-4 minutes. Add the chopped spinach and cook for 1 minute or until it begins to wilt. Turn off the heat.

• In a mixing bowl or shaker bottle, combine the eggs, salt, pepper, cream/milk, and low-FODMAP taco seasoning. Mix well.

• Take the baking dish out of the oven. If needed, use a spoon or spatula to push the crust down in the pan. Lower the oven temperature to 375° F.

• Arrange the bacon and vegetables over the hash brown crust. Sprinkle with the cheese and then pour the egg mixture over the top.

• Bake at 375 for 20-25 minutes. The casserole should be set in the middle and just beginning to brown around the edges. Let cool slightly before cutting.

Fructose Forward

• Consider adding: diced jalapeño, cherry tomatoes, or 1/4 cup low-FODMAP salsa

Fine with Fructose?

• Add some diced onion plus a rainbow of bell peppers.

Other Modifications

• This recipe could easily be vegetarian if you omit the bacon.

• Make it dairy-free by removing the cheese and using coconut milk or another dairy-free milk in the egg mixture.