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overhead image of a casserole dish with baked tex-mex egg and cauliflower casserole cut into 12 pieces with one piece missing

Tex-Mex Egg & Cauliflower Casserole

  • Author: Lindsay Cotter
  • Total Time: 40-45 minutes
  • Yield: 6-7 1x
  • Diet: Vegetarian


Full of veggies and flavor, this Tex-Mex Egg & Cauliflower Casserole is ready in minutes and perfect for meal prep! Dairy Free Option.


Units Scale
  • 4 to 5 cups (1 large head) cauliflower, riced (For instructions on how to rice cauliflower see see this post.)
  • 2 Tablespoons taco seasoning, divided
  • 1 medium zucchini (about 8 inches) sliced in half lengthwise then into thin strips (See notes for alternatives)
  • 7 large eggs + 1/2 cup egg whites (or 9 large eggs total), whisked
  • 2/3 to 3/4 cup enchilada sauce or hot sauce (NOTEDo not use salsa or chunky salsa, it will result in a soggy casserole)
  • 3 cups shredded Mexican cheese blend or shredded cheddar cheese, divided (vegan cheese may be substituted)
  • Kosher salt to taste
  • Pepper to taste
  • Optional garnish: 1/4 cup fresh cilantro, chopped



Meal Prep/Make Ahead Tips!

For meal prep, allow the casserole to cool completely before freezing. (Keeps well in the freezer for up to 3 months.) Alternatively, SKIP BAKING, and store the prepared casserole covered in the fridge for up to 5 days until you are ready to bake. 

Alternatives – Feel free to use yellow squash, sliced tomatoes, or sliced mushrooms instead of zucchini. To reduce cholesterol, replace half of the eggs with egg whites. Note: 3 large eggs equals 1/2 c egg whites. Baking time and texture will vary. 

  • Prep Time: 10 minutes
  • Cook Time: 30-35 minutes
  • Category: Breakfast/Dinner
  • Method: Bake
  • Cuisine: Mexican American


  • Serving Size:
  • Calories: 242
  • Sugar: 3.4 g
  • Sodium: 750 mg
  • Fat: 14.3 g
  • Saturated Fat: 7.2 g
  • Carbohydrates: 7.5 g
  • Fiber: 1.8 g
  • Protein: 21.6 g
  • Cholesterol: 215.8 mg

Keywords: cheese, casserole, low carb, keto, meal prep, mexican, healthy, eggs, breakfast