Egg and Cheese Cauliflower Casserole is packed with nutrient-rich veggies, protein from Eggland’s Best organic eggs, plenty of cheese and loads of spicy Tex-Mex flavors. It’s an easy meal prep recipe for breakfast, brunch, or light dinner. Best of all, it’s gluten free, low carb/keto, and kid-friendly, too. Dairy free option in recipe card!
Disclosure: I’m partnering with Eggland’s Best Eggs to bring you this recipe post.
I’m pretty certain that you may already know this, but I am a huge fan of make ahead meals. I have a massive stash of meal prep ingredients in the fridge and completely cooked meals in the freezer. It’s pretty amazing when you realize that just a few simple ingredients can create a protein-packed, nutritious meal, and that the meal is ready to heat and eat whenever you want it.
Tex-Mex Egg and Cheese Cauliflower Casserole
This keto egg casserole recipe uses a total of 5 ingredients! Okay, 6 if you want to count the spices. But seriously, this is all you will need to make the cheesy egg and cauliflower casserole:
- cauliflower rice
- Eggland’s Best organic eggs
- shredded cheddar cheese
- zucchini
- hot sauce (or enchilada sauce), salt, and pepper
About the Recipe Ingredients
I have a few notes and tips about the recipe ingredients that I think will help you.
CAULIFLOWER RICE
I prefer to use homemade cauliflower rice. It’s super easy to make if you have a food processor. Besides, making cauliflower rice at home costs less than buying prepared cauliflower rice from the store. That being said, you can buy the ready to use riced cauliflower if you want to.
EGGS
For this meal prep recipe, you have two options for the eggs:
- Whole eggs only – For a richer taste, you can use 6 or 7 whole eggs rather than 5. Of course the cholesterol may be higher, but the protein count, vitamins and minerals will be higher as well!
- Combination of whole eggs and egg whites – This option is definitely lighter in regard to cholesterol count.
Now, this may seem difficult to believe but there are a lot of people who find separating eggs to be challenging. If you have trouble separating eggs, you are not alone! But here’s a tip!
How to Separate Eggs – TIP
Separate the egg yolk from egg white when the eggs are cold, not room temperature. eggs separate more easily than room temperature eggs. Fresh from the fridge eggs separate more easily because the whites and yolks are still set/firm.
I use Eggland’s Best organic eggs for a lot of reasons – let me explain:
First of all, the hens at Eggland’s Best are on a high-quality all-vegetarian diet. That vegetarian feed contains no hormones, animal fat, animal by-products, and no recycled or processed food. Those things are commonly found in livestock and poultry feeds.
Eggland’s Best gives their hens only the best food! They use a wholesome feed containing soybean meal, healthy grains, canola oil, and/or flax seed (high in Omega-3 fatty acids). The feed also contains a Biotene® supplement, a unique supplement that includes rice bran, alfalfa meal, sea kelp, and Vitamin E. It makes sense that if the feed is nutritionally superior to what is fed to other hens, Eggland’s Best hens probably lay nutritionally superior eggs, do you agree?
When I don’t want the mess of separating eggs, I use the Eggland’s Best liquid egg whites.
Eggland’s Best 100% Liquid Egg Whites are made exclusively from farm-fresh Eggland’s Best shell eggs. This means, the liquid egg whites are just as good for you as the whole eggs.
Alright, now that we have eggs, cheese, veggies, and all those Tex Mex flavors on the brain, let me quick show you how to layer this egg and cauliflower casserole. Yep, just 4 simple steps with 5ish ingredients
Tex-Mex Egg and Cheese Cauliflower Casserole
- Total Time: 40 minutes
- Yield: 5-6 1x
Description
This delicious cauliflower casserole is packed with nutrient-rich veggies, protein from organic eggs, cheesy goodness and loads of spicy Tex-Mex flavors. It’s an easy meal prep idea for breakfast, brunch, or light dinner. Best of all, it’s gluten free, low carb/keto, and kid-friendly, too.
Ingredients
- 4–5 cups riced cauliflower (1 large head). If you need instructions on how to rice cauliflower see see this post.
- 1/2 tsp taco seasoning or Mexican spices
- 1 medium zucchini, quartered lengthwise and sliced into strips (see notes for alternatives)
- 4 to 5 large Eggland’s Best Organic Eggs plus 1/2 cup liquid egg whites (or 6 –7 whole eggs, whisked)
- 2/3 to 3/4 cup enchilada sauce or hot sauce
- 8 oz shredded mexican blend or cheddar cheese, plus extra to grate on top.
- Kosher salt/pepper to taste
- 1/4 cup fresh chopped cilantro, to garnish
Instructions
Make Ahead Option in notes
- Preheat oven to 400 F and oil a 12×8 casserole dish/meal prep container. If meal prepping without baking, skip preheat.
- Rice your cauliflower or use ready-to-use cauliflower rice. Toss with mexican spices or taco seasoning then spoon into an even layer on the bottom of the casserole dish.
- Next press (with paper towel) any extra water from the zucchini strips. Layer the zucchini strips on top.
- Whisk your eggs, egg whites, and hot sauce or enchilada sauce together. Pour on top of the zucchini. If you end up needing more liquid to cover the dish, whisk together one extra egg and 1/4 to 1/3 c milk of choice. Pour over casserole
- Layer your shredded cheese on top of the casserole.
- Bake at 400 for 25-30 minutes or until top is golden brown. Check progress at 20 minutes. If the edges are starting to brown quicker than the middle is cooking, then cover with foil and continue cooking until evenly cooked. Broil last minute for extra crispy cheese!
- Seasoning with salt/pepper, hot sauce, and/or cilantro before serving. Extra cheese is optional.
Notes
Meal Prep/Make Ahead Tips! For meal prep, allow to cool before freezing. (Keeps well in freezer for up to 3 months). Alternatively, you can also SKIP BAKING and just store prepped casserole in fridge, covered, until until ready to bake. Store in fridge for up to 5 days.
- Oven safe meal prep casserole dish I used.
- Feel free to use other vegetables instead of zucchini; yellow squash, eggplant, tomato,etc.
Dairy Free Option: Hummus sauce to replace cheese on top – 1 c hummus, 1/4c oil, garlic and spices or mix in of choice. Ex – red pepper, taco seasoning, etc. Combine on stove or microwave until melted and mixed.
- Prep Time: 10
- Cook Time: 30
- Category: breakfast/dinner
- Method: bake
- Cuisine: mexican american
Nutrition
- Serving Size:
- Calories: 247
- Sugar: 4.5 g
- Sodium: 696 mg
- Fat: 16.3 g
- Saturated Fat: 8.3 g
- Carbohydrates: 9.7 g
- Fiber: 2.3 g
- Protein: 16.2 g
- Cholesterol: 161.5 mg
Keywords: cheese, casserole, keto, low carb, meal prep, mexican, healthy, eggs
Alright my friends, let the make ahead casserole season begin! What’s your go to casserole for the holidays? If you need ideas for how to make it gluten free or dairy free, just comment below! Or, you know, maybe you need to start a new casserole making tradition … spice it up a bit with this eggcellent casserole recipe.
😉
Keep up with Eggland’s Best on social media, Instagram, Twitter, Facebook. They are full of recipe inspiration!
Cheers,
LC
how many calories?
Around 250 per serving. Should be in the recipe card. 🙂
Just made these are they are AMAZING!! I ate a few. Will be making again!!
Thanks 🙂
So glad you loved them! Thanks, Jessy!
Delishhh! I really wanna try at this weekend. Highly recommend!
Thanks 🙂
Thanks, Jessy!
My mouth is watering and I want to taste this yummy recipe.
Thanks, Nancy! I’d love to know if you make this!
Taught my g-daughter this recipe to teach her how to read a recipe and cook it. Came out delicious.
★★★★★
Oh I love that!
This looks divine!
If I bake and freeze, would I need to thaw overnight and put back into the oven or in the microwave? Or heat straight from frozen?
If you’re going to use an oven you can reheat from frozen, but I wouldn’t add cheese. I would wait to add cheese last, maybe half way through baking when it’s almost thawed out in oven. Baking times will vary. If you want to microwave it, you would need to thaw overnight. Does that make sense?
Thanks!
Looks very delicious! i will try out this tonight.
★★★★
Great! Hope you enjoy!
I like egg and cheese combination very much. Involving cauliflower taste is a nice taste. Thank you very much for this recipe. Now it is in my priority list to try it.
★★★★★
You’re welcome! Hope you enjoy it!
oh thanks,
am trying this out tonight.
will share my experience later.
Thanks 🙂
★★★★★
I have recently began my new healthy Anti-Inflammatory diet. Looking forward in trying your recipes.
★★★★★
SO glad! KEep me posted on what you try Doreen
It looks better it tastes. Bland & the textures just didn’t come together.
★
Sorry to hear that. We adore this recipe and have made it 5x so far. May I ask what hot sauce you used? And spices? That may have something to do with flavor. Thank you for feedback.
The problem that I’ve consciently had with Eggland eggs this entire decade in CA, is that there is typically one egg that sticks to the bottom of the package, and it breaks apart when getting it out of the carton. Their solution has always been to send a coupon to replace them. But why not fix the problem once and for all? There isn’t another egg product I’ve ever bought that does this so frequently. It’s either a problem at the plant or in transportation, and they obviously don’t care enough to try and resolve it, so I stopped buying them.
Oh that’s a good point! Maybe they will switch to cardboard containers. I’ll have to mention this to them.
Easy, delicious, but … beware of the seasonings. I cut the taco seasoning & hot sauce in half. That was about right.
Doing it again, I’d put some more cheese on the cauliflower as a middle layer. I’d also make sure to get rid of even more moisture.
★★★★
great tips! i’ll put that in notes. Thank you!
I also cannot see the Tex-Mex Egg and Cheese Cauliflower Casserole and I am dying to try it. It looks GREAT! Would you kindly send it to me, please? Thanks, Liz
can you see it now? If not, I will email it to you. 🙂
I cannot locate the exact recipe for the Tex-Mex egg and cheese cauliflower casserole.
can you help?
What browser are you using? I can see it in the post. Happy to email it if needed.
Yummy Recipe with full of nutrition. I will try it and share my experience. Cheers
Hi,
This looks great and would be a good alternative for daughter’s friends who are gluten free but….where’s the actual recipe? Unlike other recipes, it’s not showing up?
Thanks!
I’m having the same problem and on the freezer meals meal plan page where I found it mentioned it just has the link back to this page, so I haven’t found the actually ingredients list etc anywhere.
I love gluten free delisious recipes. like yours really tnx
★★★★★
Thank you!
Oh my gosh I made this today and it is WonDerful!!!!! Thank you.
★★★★★
You are so welcome! Glad you loved it!
This looks crazy good! Love the flavors! My hubby would go crazy for it!
My husband devoured. 😉 It’s a keeper, haha so is he!
I want to grab a slice right through my screen Lindsay! This is one casserole that we would enjoy for any meal of the day! Delicious!
Go for it!
Looks crazy delicious! Love this!!!
Thanks, Alice!
I love everything about this casserole. It’s the perfect weekend breakfast/brunch!
★★★★★
Thank you, Matt!