This Tex-Mex Egg & Cauliflower Casserole is an easy meal prep option that is packed with nutrient-rich veggies, protein, healthy fats, and tons of flavor. Plus, it’s gluten free, low carb, and perfect for kids! Serve it for a breakfast, brunch, or dinner the whole family will love. Dairy free option.
Mastering Make-Ahead Meals
If you’ve been around a while, I’m pretty sure you already know that I’m a big fan of make-ahead meals. Whether it’s a family-friendly dish like Tuna Noodle Casserole or a sheet pan meal like Sweet and Spicy Broiled Shrimp I try to always have something in the fridge or freezer for quick meals on busy weeknights. However, my favorite thing about meal prep recipes is that they can be super simple and still contain a ton of nutrients and flavor!
Contrary to popular belief, you don’t need a million ingredients or have to spend hours in the kitchen. Just take this cauliflower casserole for example! Tried and tested, it’s a longtime favorite of mine and comes together with just 5 ingredients (okay, 6 if you count the spices) and is ready in less than 30 minutes!
Even better, it’s super versatile to fit all your needs and is the perfect option any time of the day. It’s so good, you might want to go ahead and make two to have on hand!
Tex-Mex vs Mexican Food – What’s the Difference?
The term Tex-Mex first occurred in the 1940s and is used to refer to the fusion of Mexican and American cuisines. It came about as settlers moved into Mexican territory and began to blend elements of traditional Mexican food into their own dishes.
Today, the primary difference between authentic Mexican food and Tex-Mex options is the ingredients and variations of foods. For instance, in many Tex-Mex dishes, Cheddar or a yellow cheese blend is used. However, in traditional Mexican dishes, only white cheese is used. This is just one example of differences, for more information, keep reading here!
What You’ll Need for Tex Mex Cauliflower Casserole
Unlike other egg and cheese casserole recipes, this cauliflower breakfast casserole is a lightened-up take on everyone’s favorite breakfast! All it took was a few simple swaps, and we reduced the calories and increased the protein content to create a healthy meal that will leave you full and energized.
- Cauliflower Rice – For a budget-friendly hack, I like to make my own cauliflower rice! It’s super easy to do, but of course, you can always find it premade in stores, too.
- Taco Seasoning – Taco seasoning is super easy to make on your own and keep on hand. Or, for a quick option, I like to use store-bought varieties that are free from added sugars.
- Zucchini – If you prefer, feel free to swap out zucchini for another veggie such as eggplant, yellow squash, or tomatoes.
- Eggs – If you need a lower fat option, feel free to use a combination of eggs and egg whites to create this cauliflower casserole recipe.
- Enchilada Sauce or Hot Sauce – Do not use chunky hot sauce! It won’t mix into the egg batter smoothly. Instead, use a taco hot sauce or enchilada sauce.
- Shredded Cheese (Real Dairy or Plant Based) – For the best flavor, I recommend opting for a Mexican blend or Cheddar cheese. Feel free to add as much or as little as you’d like. 😉
Allergy-Friendly Swap: To make this cauliflower casserole dairy free, replace the cheese with a vegan cheese (made with chickpea protein). Or, mix in some of our vegan queso. I tried both versions myself, and it turned out perfectly!
Why We Love Eggs!
As you probably already know, eggs are extremely versatile and one of the most budget-friendly items you’ll find in the grocery store. However, they’re also full of protein, healthy fats, and nutrients! In fact, just one egg provides 6 grams of protein, 5 grams of fat, vitamins A, B5, B12, D, E, K, and B6! (Source)
As a result, they help:
- Raise good cholesterol
- Maintain eyesight
- Reduce the risk of heart disease
- Maintain and build muscle mass
Nutrition Note: Omega-3 enriched eggs can be especially beneficial to implement on a vegetarian diet! They provide all essential amino acids needed by the body to maintain proper functioning and contain roughly 12 times more omega-3 fatty acids than regular eggs which helps meet EPA and DHA requirements for those who don’t consume meat. (Source)
How to Make Tex Mex Cauliflower Casserole Recipe (+ Video)
Prepare Your Veggies. Cauliflower and zucchini are full of moisture. So, before you go crazy layering ingredients, you’ll want to make sure to squeeze out any excess moisture. Don’t forget to season your cauliflower, too!
Layer. Spoon the prepared cauliflower into the bottom of a prepared casserole dish, making sure it coats the bottom in an even layer. You can even get a little crazy, and add a sprinkle of cheese if you’d like! Then, lay the zucchini strips on top.
Whisk Away. In a bowl, combine the eggs, egg whites, and enchilada or hot sauce by whisking them together until they are smooth and golden in color.
Put It All Together. Drizzle the egg mixture on top of the layered veggies in the casserole dish, and spread a layer of cheese on top.
Finish What You Started. Pop the casserole dish in the oven at 400° F for 25-35 minutes or until the top of the cheese is golden brown. Just be sure to check on it after 20 minutes.
If the edges are cooking faster than the center, cover your cauliflower casserole with tin foil to finish baking.
Bonus! For extra crispy edges, turn on the broiler for the last minute!
Eggcellent Egg and Cheese Casserole Meal Prep Tips
Make Your Own Cauliflower Rice! I love to make riced vegetables of all kinds from cauliflower to carrots and more! When you read the full breakdown here you won’t believe how easy it is to do. In fact, you may never buy store-bought versions again!
Create Crispy Cauli Rice. For added texture, make crispy cauliflower rice by combining the cauliflower with your taco seasoning. Then, layer it in a casserole dish, and let it bake in the oven at 400° F for 15 minutes. Let it cool completely. Then, layer the remaining ingredients on top.
Prepare Ahead of Time. For an easy meal prep option, try layering all your ingredients in the casserole dish and storing it in the fridge. Then, when you’re ready to serve, just pop it in the oven to bake! Or, prepare the entire cauliflower casserole ahead of time, let it cool completely, and store it in the fridge or freezer!
The easiest way to tell if your casserole is done cooking is to insert a toothpick into the center of the dish. If it comes out clean, it’s ready to eat!
Sure! Just follow the instructions, replacing the cauliflower rice with regular rice.
Store in an airtight container, this cauliflower casserole will stay fresh in the fridge for up to 5 days. Or, store it in the freezer for up to 3 months!
Let me know if you make this Tex-Mex Egg & Cauliflower Casserole in the comments below and how it goes! Also, feel free to share some of your favorite casseroles, too. I’m always looking for inspiration!