This Southwest Egg Casserole is great for a crowd! With cottage cheese to make the eggs fluffy and add extra protein, salsa, black beans to add fiber, and cheddar cheese to tie it all together!
As a dietitian, I love taking on the challenge of making classic recipes a bit healthier, and I've always been a big fan of breakfast casseroles. So when one of the members of my community recently asked for a larger portion for my single serve Southwest Egg Bake, I knew I had to make one!
This Southwest Egg Casserole is a great one for when you're craving Tex-Mex flavors and need to feed a crowd!
If you like this recipe, you may also enjoy my Egg Bake with Cottage Cheese & Veggies, Cheesy Broccoli Egg Bake, or Single Serve Egg Bake with Cottage Cheese.
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Key Ingredient Notes and Substitutions
This recipe is made using simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom of this post for measurements.
- Eggs - eggs are the base of this recipe! Eggs are a source of protein and there are several nutrients found in the yolk of an egg including fat-soluble vitamins A, E, D and K.
- 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 a chunky salsa or drain off some of the excess liquid before adding it to the egg bake.
- Cheddar Cheese - I add either shredded cheddar, mozzarella cheese, or monterey jack cheese 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.
- Baking Powder - to give it more lift.
How to Make Southwest Egg Casserole
Below are the directions for how to make this recipe with photos that I hope are helpful.
- Step 1 - Preheat the oven to 350°F (175°C). Prep a 9x13in baking dish by spraying it with olive oil or cooking spray. Whisk together the eggs in a large bowl.
- Step 2 - Chop the red onion and spinach. Add a bit of olive oil to a skillet and heat on medium high. Add the red onion and saute for 3-4 minutes. Turn off the heat and add the spinach until it wilts. Set aside to let it cool.
- Step 3 - Combine the seasonings (smoked paprika, chili powder, garlic powder, kosher salt, and black pepper) in a small bowl. In a large bowl, whisk together the eggs first. Add the cottage cheese, cheddar cheese, seasonings, black beans, salsa, cilantro, red onion, spinach and baking powder. Stir to combine.
- Step 4: Add the egg mixture to the baking dish. Bake in the preheated oven for 35-50 minutes or until the edges are set and the center is golden brown and barely jiggly. Bake time will vary depending on your oven. Let it cool at least 10 minutes before cutting it.
Hint: Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
Dietitian Tip
If you want to cut down on some of the calories and saturated fats in this recipe, you can cut the cheddar cheese in half! I've tested it both ways. The one with more cheese is just a little more tasty but both are delicious. 😋
Southwest Egg Casserole Variations
The best part about this egg bake is you can customize to your taste! Below are some ideas.
- Spicy - add chili pepper flakes, cayenne pepper, or use a spicy salsa to heat things up.
- Egg Tacos - turn this easy casserole into breakfast tacos by serving in tortillas.
- Single-Serve - if you just want enough for 1 person, make a single-serve cottage cheese egg bake instead.
Equipment
You'll need a 9x13 inch casserole dish for this recipe.
Storage, Freezing, and Reheating for Cottage Cheese Egg Bake
- Refrigerator - Store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave, oven, or air fryer.
- Freezer - Let it cool and cut it into squares that are your desired serving size. 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 or air fryer.
Expert Tips
- Whisk the eggs first to make everything else easier to mix in.
- If you want it to be more fluffy, use a full fat cottage cheese. I use reduced fat but I don't mind that it's not as fluffy!
- If you're using a salsa with a lot of liquid, drain some of it off first.
- Let the red onion and spinach cool before adding it to the egg casserole.
- Combine the seasonings in a small bowl first to help them combine evenly in the egg casserole.
- Check in the oven around 35 minutes and every 5 minutes after. It's done when it's starting to brown at the edges and a toothpick or fork comes out clean when inserted in the center.
FAQ
While healthy means something different to everyone, this Southwest egg casserole with cottage cheese 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 such as anthocyanins from the black beans. Pair it with a carbohydrate like a tortilla, fruit, toast, or sweet potatoes for a balanced breakfast.
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!
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
Southwest Egg Casserole with Cottage Cheese
Equipment
Ingredients
- 12 large eggs
- 1 cup cottage cheese (I use Good Culture brand)
- ½ cup red onion, diced
- 1 cup spinach, chopped
- ½ cup black beans, rinsed and drained
- ¼ cup cilantro, chopped
- ¼ cup salsa (if very liquidy, drain some of the liquid off)
- 1 cup shredded cheddar cheese
- 1 teaspoon baking powder
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 350°F (175°C). Prep a 9x13in baking dish by spraying it with olive oil or cooking spray.
- Chop the red onion and spinach. Add a bit of olive oil to a skillet and heat on medium high. Add the red onion and saute for 3-4 minutes. Turn off the heat and add the spinach until it wilts. Set aside to let it cool.
- Combine the seasonings (smoked paprika, chili powder, garlic powder, kosher salt, and black pepper) in a small bowl. In a large bowl, whisk together the eggs first. Add the cottage cheese, cheddar cheese, seasonings, black beans, salsa, cilantro, red onion, spinach and baking powder. Stir to combine.
- Add the egg mixture to the baking dish. Bake in the preheated oven for 35-50 minutes or until the edges are set and the center is golden brown and barely jiggly. Bake time will vary depending on your oven. Let it cool at least 10 minutes before cutting it.
- Hint: Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
Notes
- Whisk the eggs first to make everything else easier to mix in.
- If you want it to be more fluffy, use a full fat cottage cheese. I use reduced fat but I don't mind that it's not as fluffy!
- If you're using a salsa with a lot of liquid, drain some of it off first.
- Let the red onion and spinach cool before adding it to the egg casserole.
- Combine the seasonings in a small bowl first to help them combine evenly in the egg casserole.
- Check in the oven around 35 minutes and every 5 minutes after. It's done when it's starting to brown at the edges and a toothpick or fork comes out clean when inserted in the center.
- Refrigerator - Store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave, oven, or air fryer.
- Freezer - Let it cool and cut it into squares that are your desired serving size. 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 or air fryer.
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