Keto Mexican Breakfast Casserole: A Flavorful Low-Carb Start to Your Day

This article explores the world of keto-friendly Mexican breakfast casseroles, offering a variety of recipes and customization options to suit different tastes and dietary needs. Whether you're following a ketogenic diet or simply looking for a delicious and protein-packed breakfast, these casseroles are a versatile and convenient option.

Understanding the Tex-Mex Influence

Many recipes use the terms "Mexican" and "Tex-Mex" interchangeably, but there are some key differences worth noting. Traditional Mexican cuisine often features white cheeses, while Tex-Mex dishes commonly incorporate yellow cheeses. Cumin, a staple in Tex-Mex cooking, is not typically used in traditional Mexican recipes. Ground beef is a common addition to Tex-Mex foods, whereas Mexican cuisine often utilizes pork and chicken.

Recipe 1: Tex-Mex Keto Breakfast Casserole with Ground Pork

This Tex-Mex keto breakfast casserole is loaded with taco seasoned ground pork, red peppers, green onions, heavy cream, sour cream, and lots of cheese! And each serving contains only 2 net grams of carbs!

Ingredients:

• Ground pork
• Chili powder
• Cumin
• Garlic powder
• Paprika
• Salt
• Onion powder
• Pepper
• Oregano
• Red pepper
• Green onions
• Eggs
• Heavy cream
• Sour cream
• Dijon mustard
• Shredded cheese (cheddar, or your favorite)
• Avocado oil spray

Instructions:

1. Preheat oven to 350 degrees. Spray a 13x9 inch baking dish with avocado oil spray and set aside.
2. In a small mixing bowl, add chili powder, cumin, garlic powder, paprika, salt, onion powder, pepper, and oregano. Stir to combine.
3. Using your hands, mix seasoning into ground pork until completely combined.
4. In a large skillet over medium high heat, cook sausage until no longer pink, breaking up into small pieces as it cooks. Add red pepper and green onions during last 4-5 minutes of cooking the pork.
5. In a medium mixing bowl, add eggs and whisk until smooth. Add heavy cream, sour cream, and Dijon mustard. Whisk until mixture is smooth and all ingredients are combined. Add 1 cup of shredded cheese and stir to combine.
6. Place ground pork mixture in the prepared baking dish. Spread out evenly to cover entire bottom of dish. Top with egg mixture. Sprinkle remaining cheddar cheese over top of casserole.
7. Bake, uncovered, for 40-45 minutes or until knife inserted comes out clean.
8. Serve with salsa and sour cream, if desired.

Spice It Up

If you prefer a spicier casserole, consider adding extra chili powder, substituting pepper jack cheese, or incorporating hot sauce.

Recipe 2: Mexican Low Carb Breakfast Casserole with Mexican Cheeses and Spicy Turkey Sausage

This Mexican Low Carb Breakfast Casserole features Mexican cheeses, spicy turkey breakfast sausage, roasted green chile, bell pepper, and eggs.

Read also: Easy Low-Carb Cheese Crackers

Key Ingredients and Substitutions

• Mexican Cheeses: This recipe utilizes queso requesón (similar to ricotta), queso menonita (aka queso chihuahua, a Mexican melting cheese), and cotija (a firm, crumbly cheese).
• Breakfast Sausage: Spicy lean turkey breakfast sausage is recommended, but you can use your preferred type.
• Roasted Green Chile: Hatch green chile is a flavorful addition, but other varieties can be substituted.
• Veggies: Chopped onion, bell pepper, and ground cumin add flavor to the skillet.

Instructions:

1. Preheat oven to 350°.
2. Brown the breakfast sausage over medium-high heat in an ovenproof skillet (spray with cooking spray if using lean sausage).
3. Add the chopped onion, bell pepper, and ground cumin to the skillet. Sauté until the onion is translucent, then add the green chile. Stir to combine. Remove from the heat.
4. Spread sausage mixture evenly in the skillet.
5. Combine the whisked eggs with the requesón and menonita. Pour over the sausage mixture. Jiggle the skillet to settle the egg mixture.
6. Place the skillet in your preheated oven. After 15 minutes, top the casserole with additional grated cheese if desired.
7. Bake the egg casserole until it's nicely browned, and the interior temperature reaches 160°.

Serving Suggestions

Garnish with crumbled cotija and chopped cilantro for added flavor and visual appeal.

Make-Ahead and Storage Instructions

This breakfast casserole is excellent warmed up the next day. Store the remaining casserole in the refrigerator for up to 5 days.

Recipe 3: Mexican-Style Keto Breakfast Casserole with Chorizo

This recipe offers a flavor-packed, ketogenic breakfast casserole featuring chorizo, vegetables, and a topping of avocado, cilantro, and hot sauce.

Ingredients:

• Chorizo
• Garlic
• Red bell pepper
• Zucchini
• Eggs
• Almond milk
• Spinach leaves
• Scallions
• Cherry tomatoes
• Cilantro
• Black pepper
• Avocado
• Sour cream
• Hot sauce or sriracha

Instructions:

1. Preheat the oven to 375F/ 190C.
2. Remove the skins from the chorizo using a sharp knife. Sauté the meat in a non-stick frying pan or cast iron skillet, breaking it up with a spatula until cooked through, about 4 - 5 minutes. Add the garlic for 30 seconds.
3. Add the peppers and fry for a further 2 minutes, or until they begin to soften and the chorizo is cooked through.
4. Place the grated zucchini in a muslin cloth and squeeze out the water.
5. Crack the eggs into a jug. Add the almond milk and pepper. Whisk with a fork. Option to add ½ cup of grated cheese.
6. Add the chorizo mix, zucchini, tomatoes, spinach and green onions to a baking dish. Pour over the whisked egg mixture. Option to top with another ½ cup of shredded cheese.
7. Cover the casserole with aluminium foil and bake in the oven for 30 minutes.
8. Remove the tin foil and cook for a further 10 - 15 minutes or until the eggs have fully set.
9. Top with chopped avocado, cilantro, yoghurt or sour cream and hot sauce.

Key Tips for Success

• Squeeze all liquid out of your zucchini to prevent a soggy casserole.
• Feel free to add ½ cup of shredded cheese to the egg mixture and sprinkle another ½ cup of shredded cheese over the top of the casserole before baking.

Variations

• Meat: Replace the chorizo with breakfast sausage or any ground meat (turkey, beef, chicken, lamb…).
• Vegetables: Broccoli, cauliflower, or kale work well.
• Cheese: Cheddar, Gouda, or Monterey Jack are great options.

Make-Ahead and Storage Instructions

You can prepare the dish in advance, cover with clingfilm, and chill in the fridge overnight. Baking it straight from the fridge increases the oven time by 5-7 minutes. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

Recipe 4: Slow Cooker Keto Mexican Breakfast Casserole

This recipe offers a convenient slow cooker option for a warm and ready breakfast.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• 12 ounces ground pork
• 1/2 teaspoon garlic powder
• 1/2 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup salsa
• 10 eggs
• 1 cup heavy cream
• 1 cup pepper jack cheese or Mexican blend
• Optional toppings: sour cream

Slow Cooker Method Instructions:

1. In a large skillet over medium heat, cook the pork sausage until no longer pink.
2. Add seasonings and salsa. Set aside to cool slightly.
3. In a another bowl whisk the eggs and cream.
4. Add the pork to the eggs, then add the cheese and stir to combine.
5. Grease the bottom of the crock pot and pour in mixture.
6. Cover and cook on high 2 1/2 hours or low 5 hours.
7. Enjoy with optional toppings.

Oven Method Instructions:

1. Follow all the steps through number 4. Preheat oven to 350 degrees.
2. Grease a 9 by 13 baking dish.
3. Pour mixture into the dish and bake for 30 minutes or until egg is set and cheese is melted.

Recipe 5: Light Mexican Breakfast Casserole

This recipe lightens up a traditional egg bake by using a homemade cheese sauce with skim milk and a turkey taco meat mixture.

Ingredients:

• 2 Tbsp. butter
• 2 1/2 Tbsp. flour
• 1 1/2 c. skim milk
• 1/2 tsp. salt
• 1/8 tsp. pepper
• 1 1/2 c. shredded sharp cheddar divided
• 12 eggs beaten
• 1 lb. lean ground turkey
• 1 small onion diced
• 1 pkt taco seasoning
• 1/2 c. chopped jalapenos

Instructions:

1. Preheat oven to 350°.
2. In a large non-stick skillet, saute the ground turkey and onion until there is no longer any pink in the meat. Stir in the jalapenos and taco seasoning and cook for an additional 2 minutes.
3. Meanwhile, in a skillet over medium heat, melt the butter and whisk in the flour. Continue whisking as you cook for 2 minutes.
4. Very slowly, add the milk as you continue to whisk vigorously. When all of the milk has been incorporated, stir in the salt and pepper. Fold 1 cup sharp cheddar until it is all melted.
5. Stir the ground meat and onion mixture into the cheese sauce.
6. In a separate pan, begin scrambling your eggs over medium-low heat. Once the eggs are almost set, add them to a greased 8x10 baking pan.
7. Top the eggs with the cheese and meat mixture. Top with the remaining 1/2 cup shredded cheese.
8. Cover and chill overnight.
9. Bake at 350° for 30 minutes.

General Tips for Keto Breakfast Casseroles

• Versatility: Keto breakfast casseroles are highly versatile and adaptable to personal tastes.
• Meal Prep: Making a larger batch allows for leftovers, making it an excellent option for meal prepping.
• Customization: Customize the ingredients, such as using sausage, bacon, or ham, vegetables (peppers, spinach, mushrooms), and cheeses to create variations to suit your palate.

Ingredient Variations

• Meat: Breakfast sausage, chicken sausage, turkey sausage, bacon, ham, chorizo, ground beef, ground turkey, ground chicken, or lamb.
• Vegetables: Peppers, spinach, mushrooms, diced tomatoes, black olives, steamed broccoli florets, kale, zucchini, scallions, cherry tomatoes.
• Cheese: Cheddar, pepper jack, Monterey Jack, Gouda, feta cheese, Mexican blend cheeses.
• Spices & Seasonings: Cumin, chili powder, garlic powder, coriander, taco seasoning, ranch seasoning.

Flavor Combinations

• Mediterranean: Diced tomatoes, black olives, and crumbled feta cheese.
• Spinach and Feta: Fresh baby spinach and crumbled feta cheese.
• Broccoli and Cheddar: Steamed broccoli florets and cheddar cheese.
• Mushroom and Sausage: Sauté sliced mushrooms with the sausage, peppers, and onions.
• Bacon Ranch: Crispy bacon pieces and ranch seasoning or ranch dressing.
• Jalapeno and Cheese: Diced jalapenos, cumin, and chili powder for a Mexican twist.

Storage and Reheating

• Refrigerator: Allow leftovers to come to room temperature, cover the dish, and store in the fridge for up to 3 days.
• Freezer (Before Baking): Wrap the dish with the egg mixture with plastic wrap and foil and store it in the freezer. Allow it to come to room temperature before baking.
• Freezer (After Baking): Bake the casserole first, allow it to come to room temperature, and then wrap the dish with plastic wrap and foil and then freeze it for up to 3 months.

Read also: Magnesium Supplements for Keto

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