This Southwest Egg Bake is the high protein breakfast I've been making on repeat lately! Living in Austin, Texas I'm definitely a fan of great breakfast tacos. 🤤 And this is basically all the components of my favorite taco in deconstructed form. What I love the most about it is that it only takes about 5 minutes to throw everything together and then the oven does all the work while I go about getting ready for my day!
As a dietitian, I can asked all the time about easy breakfast ideas that go beyond plain eggs and toast. And by adding just a few additional ingredients, you can turn eggs into something you'll actually crave while adding more nutrition at the same time! Cottage cheese adds more protein, black beans provide dietary fiber, antioxidants, and plant-based protein, and spinach adds vitamins to start your day. You can even meal prep it in advance for the next day if you have busy mornings!
If you like this recipe, you may also enjoy some of my other egg casserole recipes including an Egg Bake with Cottage Cheese and Spinach, Broccoli and Cheese Egg Bake, or my high protein egg bake for another single serving option.
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Key Ingredient Notes and Substitutions
This Southwestern Egg Bake is made with simple ingredients. Below are some notes. Check the recipe card at the bottom of this post for measurements.
- Eggs - I use a large egg and 2 egg whites for this recipe. I like to use a whole egg because there are several nutrients found in the yolk of an egg including fat-soluble vitamins A, E, D and K. I use egg whites to bulk it up and add more protein.
- Cottage Cheese - cottage cheese is a great way to make the eggs fluffy and add extra protein and probiotics.
- Black Beans - black beans add fiber for gut health and plant-based protein. They're also delicious with eggs and cheese!
- Spinach - use baby spinach to add sweetness, vitamins C and K, and antioxidants.
- Red Onion - I like to use red onion for this recipe because it almost caramelizes in the egg mixture. You can substitute with green onions, white onion, yellow onion, or an onion blend if you prefer.
- Cilantro - fresh cilantro is a simple way to add more flavor.
- Salsa - choose your favorite. I use Siete brand or Mark's Lone Star salsa. If you prefer to use tomatoes instead, try fire-roasted diced or crushed tomatoes.
- Cheddar Cheese - I add either shredded cheddar, mozzarella cheese, or monterey jack cheese on top so it gets nice and melty in the oven.
- Garlic Powder, Chili Powder, and Smoked Paprika - an easy way to add more flavor.
- Kosher Salt and Black Pepper - to tie all the flavors together.
How to Make a Southwest Egg Bake
Below are the directions for how to make this recipe with photos I hope are helpful! Check the recipe card at the bottom for the full recipe.
- Step 1: Preheat the oven to 400°F (200°C). Prep a small glass dish by spraying it with olive oil or cooking spray. Add the egg, egg whites, cottage cheese, and seasonings to the prepared baking dish and whisk everything together. I use a 13 oz square glass tupperware.
- Step 2: Prep the vegetables chopping the onion, spinach and cilantro. Add them to the egg & cottage cheese mixture along with the salsa and stir again. Top with cheddar cheese. Bake in the preheated oven for 20-22 minutes or until the edges are golden brown and center is set. Cook times will vary depending on the oven.
Hint: If you have an extra couple of minutes, saute the veggies in a skillet first to make them more tender and enhance their flavors.
Dietitian Tip
Breakfast has been shown to decrease cravings throughout the day, improve energy levels, and reduce risk of chronic illnesses. One of the easiest ways to ensure you'll start the day with a nutrient-rich breakfast is to prep it in advance! Options like this hearty Southwest breakfast casserole are perfect because you can take 5 minutes to throw everything together and let the oven do the rest of the work.
Variations of a Southwest Egg Bake
- Spicy - add red pepper flakes, hot sauce, or use a hot salsa to add some spice.
- Higher Protein - add turkey sausage, chicken sausage, or another ground meat by first cooking the meat on medium heat in a large skillet and then adding it to the egg casserole before baking.
- Change up the Veggies - you can totally change up the vegetables used in this recipe. Green chilis, tomatoes, zucchini, and mushrooms all work great. Red bell peppers, roasted diced sweet potatoes, or roasted broccoli all work too.
Storage
- Refrigerator - store leftovers in the fridge for up to 3-4 days.
- Freezer - if you want to make it in advance, store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave, on the stove top or in the oven.
Expert Tips
- Dice the vegetables pretty small in order to ensure they distribute evenly through the egg mixture and get cooked.
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Crack your egg on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
FAQ
While healthy means something different to everyone, this Southwest Egg Bake is a nutrient-rich option. It contains high quality protein to support hormone health and several other nutrients including vitamins C, A, D, E, and K and potassium. It also provides antioxidants, calcium, and phosphorus.
A quiche has a pie crust and this egg bake does not have a crust. You can think of an egg bake as a crustless quiche.
Cottage cheese helps make the eggs more fluffy and it also also protein, probiotics for gut health and calcium! You can totally leave it out or replace it with a splash of milk or dollop of sour cream.
This is a recipe for a single serving meant for one person. However, if you want to make a larger version you totally can by doubling or tripling the ingredients and using a larger baking dish.
I love adding some avocado lime crema, guacamole, or avocado mash on top. On the side, I typically have it with a roasted sweet potato half for carbs and more fiber. It's such a yummy combo for breakfast!
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Southwest Egg Bake:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Cheesy Southwest Egg Bake with Cottage Cheese, Easy
Equipment
- 1 small glass dish (I use a 13 oz glass dish)
Ingredients
- 1 large egg
- 2 egg whites (or 1 additional large egg)
- 2 tablespoon cottage cheese
- 2 tablespoon black beans
- ½ cup spinach, chopped
- 1 tablespoon red onion, chopped
- 1 tablespoon cilantro, chopped
- 1 tablespoon salsa
- 1 tablespoon shredded cheddar cheese (or shredded mozzarella cheese)
- ⅛ teaspoon each: smoked paprika, garlic powder, chili powder, kosher salt, black pepper
Instructions
- Preheat the oven to 400°F (200°C). Prep a small glass dish by spraying it with olive oil or cooking spray. Add the egg, egg whites, cottage cheese, and seasonings to the prepared baking dish and whisk everything together. I use a 13 oz square glass tupperware.
- Prep the vegetables chopping the onion, spinach and cilantro. Add them to the egg & cottage cheese mixture along with the salsa and stir again. Top with cheddar cheese. Bake in the preheated oven for 20 minutes or until the edges are golden brown and center is set. Cook times will vary depending on the oven.
- Hint: If you have an extra couple of minutes, saute the veggies in a skillet first to make them more tender and enhance their flavors.
Notes
- Dice the vegetables pretty small in order to ensure they distribute evenly through the egg mixture and get cooked.
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Crack your egg on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
- Refrigerator - store leftovers in the fridge for up to 3-4 days.
- Freezer - if you want to make it in advance, store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave, on the stove top or in the oven.
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