Looking for a protein-packed brekkie that’s low-carb, easy on the belly, and full of flavor fiesta? This Bariatric Mexican Breakfast Casserole is your new morning BFF. It’s cozy, cheesy, and makes a mean meal prep star. Whether you’ve had bariatric surgery or just wanna fuel up with clean eats, this one’s a total win.
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This Mexican-style breakfast casserole is everything you want in the morning: warm, fluffy eggs loaded with cheesy, veggie-packed goodness and a subtle kick from green chilis. It’s a bariatric-friendly, low-carb, high-protein dish that’s easy to prep, totally freezer-friendly, and super satisfying. Whether you’re reheating leftovers or feeding a brunch crowd, this casserole has your back!
If you love this recipe be sure to check out our Spinach and Feta Egg Bake recipe too! It's another great bariatric friendly recipe.
💖 Why Make This High Protein Breakfast?
Since breakfast is the most important meal of the day, you won’t go wrong with this breakfast casserole. Here are just a few reasons you will want to pin this recipe for later.
- Protein party – eggs, cheese, and all the good stuff.
- Low-carb legends unite – no bready bulk here.
- Meal prep hero – bake now, reheat later.
- Mexican flair – because boring breakfast is canceled.
🥚Ingredients
- 8 Eggs – These protein powerhouses hold it all together and keep you full 'til lunch. Basically the glue of this breakfast love story.
- Green Chilis – Bringin’ that mild heat and zesty kick without blowing your taste buds off. Flavor bombs in a tiny can.
- Baking Powder – The secret lifter! This bad boy makes the whole casserole light, fluffy, and not-so-dense. Like a breakfast cloud.
For the complete list of ingredients with measurements and instructions, please see the recipe card at the bottom of the post.
🌈 Substitutions and Variations
- Dairy-free twist: Sub unsweetened almond milk + plant-based cheese.
- Veggie bomb: Add in chopped spinach, mushrooms, or bell peppers.
- Crank up the heat: Toss in some diced jalapeños or a dash of cayenne.
- Meaty option: Mix in some pre-cooked turkey sausage or lean chicken chorizo.
🔪 How To Make Egg Casserole
- Spray pie pan with nonstick cooking spray and preheat oven to 350 degrees.
- Chop tomatoes and red onion.
- Whisk together eggs, cream, baking powder, ground mustard, and salt till well mixed.
- Add green chilis, red onion, and cheese and stir together.
- Pour into prepared pie pan and bake approximately 30 minutes till eggs are fully done.
- Garnish with salsa, sour cream, salsa, tomatoes. We always serve this with bacon or sausage on the side and a small serving of fruit.
This casserole Reheats well in the microwave if you have leftovers.
Can You Freeze Egg Casserole?
One of the best things about this meal is that you can make it and freeze it for later! In fact, it can be frozen for up to 2-months before needing to be eaten. Once frozen, you will want to thaw the egg casserole overnight in the refrigerator. After it has thawed, place in the oven at 400 degrees for 20-minutes to reheat.
Keep in mind that freezing it means it won’t taste as delicious as it did when you first baked it. So, if you would like to have that fresh-baked casserole, you can freeze the mixture without cooking it. Then when you are ready to eat it, just cook it in the oven after defrosting it.
Looking for other low-fat recipes? Check out our Easy Low-Carb Meals You Can Cook post.
👩🍳 Expert Tips
- Use a glass pie dish for even baking and easy cleanup.
- Want it spicier? Add a pinch of chili powder or smoked paprika to the egg mix.
- For extra flavor, sauté the onions before mixing them in—game changer!
💭 FAQs
Totally! You can mix it up the night before, pop it in the fridge, then bake it fresh in the morning. Or bake it all the way and just reheat slices throughout the week.
Yup! With just a smidge of tomato and onion, it's still low enough in carbs to work for keto lifestyles—especially if you pair it with some avocado or cheese on top.
You can sub in unsweetened almond milk, plain Greek yogurt, or even cottage cheese for a lighter twist that still keeps it creamy-dreamy.
Stick a knife in the center—if it comes out clean and the top is golden, you’re good to go! It should feel set and not jiggly in the middle.
💖 Serving Suggestions
These are my favorite dishes to serve with egg casserole:
- A side of turkey bacon or veggie sausage
- A little fresh fruit (melon, berries, or pineapple = chef’s kiss)
- Hot sauce or fresh salsa on the side
🍜 Related Recipes
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Bariatric Mexican Breakfast Casserole
Ingredients
- 8 Large Eggs
- 1 Small Tomato
- 14 Oz Can Diced Green Chilis
- 2 Tablespoon Heavy Cream
- 1 Teaspoon Baking Powder
- 1 Teaspoon Ground Mustard Powder
- Pinch Salt
- ½ Medium Red Onion Diced
- 1 Oz Cheddar Cheese Mexican Blend
Instructions
- Spray pie pan with nonstick cooking spray and preheat oven to 350 degrees.
- Chop tomatoes and red onion.Whisk together eggs, cream, baking powder, ground mustard, and salt till well mixed.
- Add green chilis, red onion, and cheese and stir together.
- Pour into prepared pie pan and bake approximately 30 minutes till eggs are fully done.
- Garnish with salsa, sour cream, salsa, tomatoes.
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