May 24, 2016
Mexican Breakfast Casserole
This Mexican Breakfast Casserole is simple to make and is full of flavor with eggs, black beans, salsa, bell peppers, avocado and cilantro!
As a dietitian, I hear all kinds of nutrition information and tips. Some of it is true but a whole lot of it does not have any scientific studies backing it up or is plain incorrect. When I hear certain things like "sea salt is so much better for you than regular salt" or that "sugar causes diabetes", I cringe. It is so important to me to share nutrition information that is based on science and is factual.
Food science is so crucial. Without it, we would have food shortages all around the world because we would not be able to preserve food properly and extend its shelf life. Food would only be available when and where it was produced.
Today, I made this awesome Mexican breakfast casserole. It's very filling, with the eggs, cheese and black beans and is very flavorful. My sister made this for the first time 2 months ago and I have made it a couple of times since. I made something similar for Mother's Day and my whole family liked it! You could also try this popular egg bake.
I like to make this recipe in quantity and it heats up well through the week! My daughter loves it too which is awesome. Enjoy.
Food science is so crucial. Without it, we would have food shortages all around the world because we would not be able to preserve food properly and extend its shelf life. Food would only be available when and where it was produced.
Today, I made this awesome Mexican breakfast casserole. It's very filling, with the eggs, cheese and black beans and is very flavorful. My sister made this for the first time 2 months ago and I have made it a couple of times since. I made something similar for Mother's Day and my whole family liked it! You could also try this popular egg bake.
Mexican Breakfast Casserole
Yield: serves 6
Mexican Breakfast Casserole
This Mexican Breakfast Casserole is simple to make and is full of flavor with eggs, black beans, salsa, bell peppers, avocado and cilantro!
Prep Time: 5 minutes Cook time: 25-35 minutes Total time: 30-40 minutes
INGREDIENTS
- 1 yellow bell pepper, diced
- 1 cup diced tomatoes
- 1 cup kale, diced
- 1 cup low-sodium black beans, drained and rinsed
- 1 dozen eggs
- 1/2 cup milk
- 1/2 cup salsa
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon onion powder
- 2 tablespoons green onion, diced
- 2 tablespoons cilantro, chopped
- 1 avocado, sliced
INSTRUCTIONS
- Preheat oven to 350 degrees. Spray a glass baking dish with nonstick spray and sprinkle in bell peppers, tomato, kale and beans.
- Whisk together eggs and milk. Mix in salsa and spices.
- Pour egg mixture over vegetables in dish. Cook in oven for about 25-35 minutes or until eggs are cooked through.
- Top with green onion, cilantro and avocado.
Enjoy!
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Although I don't believe carrageenan is harmful, I have noticed though, that almond milk containing carrageenan will cause a lot of gas and bloating in some people. So, I always look to make sure the almond milk I buy doesn't contain it.
ReplyDeleteInteresting. I have not experienced that.
DeleteThis sounds delicious! Can spinach be subbed in for kale?
ReplyDeleteThank you! Yes, spinach would be a great substitution.
DeleteI made this over the weekend, subbing the spinach and using 6 eggs and the rest egg whites instead. SO GOOD. Seriously one of the best breakfast recipes I've ever made. Thank you for sharing!
DeleteThanks so much Anne! Glad you enjoyed. : )
DeleteWhat size dish do you use?
ReplyDeleteI believe a 9 x 13 dish!
Delete