Low Carb Mexican Breakfast Casserole: An Easy High-Protein Family Favorite
- kate7760
- 15 hours ago
- 3 min read
If you think losing weight means eating boring food, making separate meals for yourself, or spending hours meal prepping every Sunday, this recipe is proof that it doesn’t have to be that complicated.
I’ve lost 70 pounds, and this Low Carb Mexican Breakfast Casserole is one of those recipes I ate almost every single week during my journey.
Why?
Because it’s EASY. It’s filling. It’s low carb. And maybe most importantly, my whole family loves it.
I’ve learned over the years that the meals I make over and over again are rarely the fancy ones. They’re the recipes that use simple ingredients, don’t require a ton of prep, and taste good enough that nobody at the table feels like they’re eating “diet food.”
This is definitely one of those recipes.
And despite the name, don’t think you can only eat it for breakfast. We’ve eaten this for breakfast, lunch and plenty of easy breakfast-for-dinner nights.
Low Carb Mexican Breakfast Casserole
Makes 6 servings
Ingredients
1 lb breakfast sausage
1 package taco seasoning
1 can Rotel, drained
7 eggs
¾ cup heavy whipping cream
Salt and pepper to taste
2 cups shredded cheddar cheese
Salsa for serving, optional
Sour cream for serving, optional
Directions
Preheat your oven to 375°F.
Cook the breakfast sausage in a skillet until completely browned. Drain excess grease if necessary, then stir in one package of taco seasoning.
Spray a casserole dish with cooking spray and spread the seasoned sausage evenly across the bottom.
Drain the can of Rotel and spoon it over the sausage.
In a separate bowl, whisk together the eggs, heavy whipping cream, salt and pepper. Pour the egg mixture evenly over the sausage and Rotel.
Top everything with 2 cups of shredded cheddar cheese.
Bake at 375°F for approximately 35 minutes, or until the eggs are set in the center and the cheese is melted and golden.
Let it cool for a few minutes before cutting into 6 servings.
I love mine topped with a little salsa and sour cream!
Approximate Macros Per Serving
Based on 6 servings:
Calories: ~590Protein: ~27gFat: ~49gTotal Carbohydrates: ~7g
Macros are estimates and will vary depending on the brands of breakfast sausage, taco seasoning, Rotel and cheese you use. Salsa and sour cream are NOT included in these macros.
Why This Recipe Worked So Well During My 70-Pound Weight Loss
One of the biggest changes I made when I lost 70 pounds was realizing that I didn't need complicated “weight-loss food.”
I needed meals I could actually stick with.
For me, that meant meals that were lower in carbs, satisfying, easy to prepare and something my family would happily eat alongside me.
This casserole checked every box.
The combination of eggs, sausage and cheese makes it incredibly satisfying, and I wasn't left wandering back into the kitchen an hour later looking for something else to eat.
Even better, I could make one casserole and have leftovers ready to go.
Simple and repeatable will beat complicated and perfect every single time.
My Favorite Trick for Saving Recipes I Find on Social Media
If you're anything like me, you probably have recipes saved EVERYWHERE.
Instagram.
TikTok.
Pinterest.
Screenshots.
Facebook.
And then three weeks later you're standing in the kitchen thinking, “Where did I see that recipe?!” 😂
ReciMe lets you save the recipes you find online and on social media so you can actually organize them and find them again when you're ready to cook.
No more scrolling through 847 saved Instagram posts trying to remember which one had the casserole you wanted to make.
And I have a little bonus for you!
Use my code KATE to get a 2-WEEK FREE TRIAL of ReciMe.
If you love finding new recipes online as much as I do, I think you're going to LOVE having them all organized in one place.
Make This Recipe Your Own
Another reason I love this casserole is how easy it is to change it up.
You could add diced jalapeños if you like more heat, swap cheddar for pepper jack, add green onions, use your favorite salsa, or toss in some diced peppers or onions.
You can also portion the leftovers into individual containers so breakfast is already waiting for you the next day.
Because at the end of the day, sustainable healthy eating doesn't have to mean complicated recipes or completely changing the way your family eats.
Sometimes it looks like a cheesy Mexican breakfast casserole that everyone asks you to make again.
And I'm perfectly okay with that. ❤️
Save this recipe for later—and don't forget to save it to ReciMe so you can actually find it when you're ready to make it!
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