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
