Tex Mex Breakfast Casserole
This breakfast casserole is low-effort and high protein with vegetables, black beans, and a savory egg base containing salsa and a few Tex-Mex spices mixed in. It’s simple to assemble and it’s perfect for meal prepping so breakfast for the week is one less thing to stress over in the morning. Making this in disposable cookware also means less cleanup, which is a huge win for me considering the sink in my RV kitchen is the size of a salad bowl.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, start here
Ingredients:
(see printable recipe card down below)
SERVINGS: 6 | Start to finish: 1 hour
8 large eggs
½ cup (120 ml) almond milk or milk of choice
½ cup (130 g) salsa, plus more for serving
1 tbsp (15 ml) extra virgin olive oil
1 tsp (3 g) garlic powder
2 tsp (5 g) chili powder
1 tsp (2.5 g) ground cumin
½ tsp (3 g) salt
½ tsp (1 g) ground black pepper
1 cup (150 g) chopped red bell pepper (capsicum)
1 cup (150 g) chopped green bell pepper (capsicum)
1 cup (150 g) canned black beans, rinsed and drained
1 cup (125 g) shredded Monterey Jack, separated
Swaps and enhancements for perimenopause and insulin resistance:
add a handful of shopped spinach (30g) to the vegetables
serve with sliced avocado for healthy fat
How to Make This
Preheat the oven to 375℉ with the rack in the center of the oven. Lightly oil an 8x8-inch baking dish.
In a large bowl, whisk together ingredients eggs through pepper.
To the baking dish, add the peppers, beans and half of the cheese.
Gently pour in the egg mixture making sure it goes into all the cracks and corners.
Cover the dish with aluminum foil and bake for 30 minutes. Remove from the oven, uncover, and sprinkle with the remaining cheese. Return to the oven and continue baking, uncovered, until the center of the casserole is set and the cheese is melted, approximately 10-15 more minutes. Let stand 5 minutes before cutting.
Before You Go
This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I learned that simple living and feeding yourself well doesn't require a Broadway performance or matching dishes.
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped, what you added, what your kids refused to eat. That stuff matters.
And if the recipe brought you here but you're curious about rebel wellness and reducing overwhelm, the rest of my blog is waiting. Start here.
Melissa
This recipe was adapted from the cookbook, Well Plated
Tex Mex Breakfast Casserole
Ingredients
- 8 large eggs
- ½ cup milk
- ½ cup salsa, plus more for serving
- 1½ teaspoons extra virgin olive oil
- ½ cup chopped onion
- ½ cup chopped red bell pepper
- ½ cup chopped green bell pepper
- 1 teaspoon garlic powder
- 2 teaspoons chili powder
- 1 teaspoon cumin
- ½ teaspoon each salt and pepper
- ½ cup cooked black beans, rinsed and drained
- tortilla chips
- 1½ cups shredded Monterey Jack or Pepper Jack cheese, divided
Instructions
- Lightly spray an 8x8-inch baking dish with nonstick spray. In a large bowl, whisk together the eggs, milk, and salsa. Set aside.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and peppers and cook until they begin to soften, about 3 minutes. Add the garlic powder, chili powder, cumin and salt (if using) and pepper. Stir to combine and cook until fragrant, about 1 minute. Add the beans and stir. Set aside.
- Lay a single, thin layer of tortilla chips in the dish to cover the bottom, (it will not be completely covered, spaces are okay). Spoon half the vegetable mixture over the tortilla chips and spread into an even layer (again, bottom of the dish will not be completely covered) and sprinkle with ½ cup of the cheese. Repeat the tortilla chips, vegetables and ½ cup of cheese layers again. Reserve the remaining ½ cup of the cheese in the refrigerator for baking later.
- Gently pour the egg mixture over the top, filling in the edges, cracks and crevices.
- Place a rack in the center of the oven and preheat to 350℉. On a piece of aluminum foil large enough to cover the baking dish, lightly spray one side with nonstick spray. Cover the dish with sprayed-side down.
- Bake, covered, for 40 minutes. Remove from the oven, uncover, and sprinkle with the reamaining ½ cup cheese. Return to the oven and continue baking, uncovered, until the center of the casserole is set and the cheese is melted, about 20 additional minutes. Let stand 5 minutes before serving.
- Slice and serve hot with sliced avocado, sour cream and more salsa, if desired .
Notes
- Because tortilla chips vary in salt content, be careful when adding more salt if watching your sodium intake. You can easily leave out the added salt and provide it when serving to better control the sodium levels. Use your own judgment here.
- Layer the ingredients like a lasagna before pouring over the egg mixture so everything holds together well.
- This can be assembled, tightly covered and stored in the refrigerator overnight to cook the next morning
- Remember, if you increase the number of servings on the recipe card, you’ll need to increase the size of your baking dish!
Nutrition Facts
Calories
285Fat (grams)
18 gSat. Fat (grams)
8 gCarbs (grams)
13 gFiber (grams)
3 gNet carbs
10 gSugar (grams)
4 gProtein (grams)
19 gSodium (milligrams)
636 mgCholesterol (grams)
276 mgNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
