Keto Breakfast Casserole (Mexican Style!)

Name: Keto Breakfast Casserole (Mexican Style!)
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 10.5 oz / 300g chorizo (4 chorizo sausages); 1 large garlic clove; 1 red bell pepper (cored and diced (150g / 5.5oz)); 1 medium zucchini (grated (200g / 7 oz ). Makes 1 cup shredded and squeezed zucchini); 1/3 cup / 50g tomatoes (chopped or cherry tomatoes quartered); 1 cup / 30g fresh spinach; 2 spring onions / scallions (green parts only (30g / 1 oz)); 6 large eggs; 1/4 cup / 60 ml almond milk (or use heavy cream); 1/3 tsp cracked black pepper; optional: (1 cup shredded cheddar, Gluda or Monterey Jack); 1 avocado (chopped); 2 tbsp fresh coriander / cilantro (chopped); 2 tbsp / 28g coconut yoghurt ( or sour cream); 1 tsp hot sauce (or to taste )

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My keto breakfast casserole recipe is packed with Mexian flavor! This easy dairy free and low carb breakfast requires only 15 minutes of prep. It is wonderful for a weekend brunch with the family or for weekday lunch boxes!

a slice of keto breakfast casserole topped with avocado being lifted out of the casserole dish

Whether you are on a keto diet or not, I think we can agree that eggs are a fantastic protein-rich breakfast. However, sometimes simple scrambled or fried eggs are just not EXCITING enough.

Which is exactly where this recipe comes in! This keto mexican breakfast (or brunch) is a high protein taste sensation - and you'll get your 5-a-day at the same time because it is packed with vegetables.

I am not claiming this is an authentic Mexican recipe by all means. But, it has all the right flavors. My whole family loves it, even the teenager carb lovers!

Also try my keto quiche.

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What I Love About This Recipe
Ingredients
Instructions
Variations
Recipe FAQs
Storage
More Keto Mexican Recipes
Recipe

What I Love About This Recipe

Flavor, flavor, flavor! This is not your standard low carb breakfast casserole made with eggs, cream and cheese and perhaps a token spinach leaf. My recipe contains chorizo, plenty of vegetables and the dish is topped with avocado, cilantro and a generous glug of hot sauce. Holey-moley!

Ketogenic. This is a ketogenic breakfast casserole that comes in at 4.4g net carbs per serving. In addition, the recipe is gluten-free and dairy free.

Easy and versatile. The recipe requires minimal hands-on cooking time. You can easily make it ahead and reheat or bake it on the day. And last but not least, it is delicious hot AND cold.

Ingredients

First of all, here's everything you need. I just love all the vibrant colours!

Eggs: I recommend using large eggs. Free range or organic taste the best. I also use a little almond milk to add more liquid.

Chorizo: Get a quality sausage from the butcher if you can! I always check my chorizo is preservative free and doesn’t contain bread crumbs.

Herbs and vegetables: We have (clockwise from the top) fresh garlic, spinach leaves, scallions, zucchini, cherry tomatoes, red bell pepper and cilantro.

I also use black pepper. There is no need to add salt as the chorizo is already salty.

See the recipe card for full information on ingredients and quantities.

Instructions

Let me show you how to make a Mexican-style Keto breakfast casserole. Here are the basic steps.

Scroll down to the recipe card for the full method with amounts, timings and nutrition information.

chorizo in a frying pan and a wooden spoon

STEP 1

Remove the skins from the chorizo. Sauté the meat in a non-stick frying pan, breaking it up with a spatula until cooked through, about 4 - 5 minutes and it starts to release all its lovely oil.

STEP 2

Add the garlic and chopped peppers. Fry until they begin to soften and the chorizo is cooked through.

STEP 3

Place the grated zucchini in a muslin cloth...

squeezing out liquid from grated zucchini in a muslin cloth

STEP 4

...and squeeze out the liquid.

STEP 5

Crack the eggs into a jug. Add the almond milk and pepper. Whisk with a fork.

pouring eggs onto chorizo and vegetable mix in a casserole dish

STEP 6

Put all ingredients into a casserole dish and pour over the egg mixture.

STEP 7

Cover the baking dish with aluminium foil (don't skip this step!) and bake in the preheated oven for 30 minutes. Then remove the tin foil and cook for a further 10 - 15 minutes until the eggs have fully set.

STEP 8

Top the keto breakfast casserole with chopped avocado (or my easy 4 ingredient guacamole), chopped coriander (cilantro), sour cream and hot sauce or sriracha. Slice and serve!

Katrin's Top Tips

#1 SQUEEEEZE all liquid out of your zucchini to prevent a soggy casserole. A cheese cloth, muslin or even a regular kitchen towel will work. You should end up with around 1 cup of shredded zucchini and squeeze at least 100ml of liquid out of it - almost ½ cup.

#2 Freeze the zucchini liquid in an ice cube tray and use it in your next soup!

#3 Love cheese? Feel free to add ½ cup of shredded cheese to the egg mixture and sprinkle another ½ cup of shredded cheese over the top of the casserole before baking. I recommend cheddar, Gouda or Monterey Jack. Even mozzarella would work.

a keto breakfast casserole topped with avocado, coconut yoghurt, coriander and hot sauce

Variations

There are gazillion variations to the recipe. This will be a departure from the Mexican theme, but hey, no hard feelings.

Use different meat: Replace the chorizo with breakfast sausage or any ground meat (turkey, beef, chicken, lamb...). Unlike the chorizo, any of those will need seasoning. So, get out that salt and pepper and add Italian herbs, taco seasoning, you name it.

Change the vegetables. Broccoli or cauliflower work well, as would kale. Pan-fry these at the same stage as the peppers. You can also add any oven-roasted veggies, from eggplant to pumpkin or even fennel.

Cheese and cream! We're sticking to a healthy version with my recipe here. But, feel free to push out the boat and use heavy cream instead of the almond milk and shredded cheese as recommended in the top tips above.

Recipe FAQs

Can you meal prep this keto breakfast casserole?

Yes! You can prepare the dish in advance. Cover with clingfilm and chill it in the fridge overnight. Baking it straight from the fridge increases the oven time by 5-7 minutes.

Can I use frozen spinach?

Yes, you can. Defrost frozen spinach first and squeeze as much liquid out of it as possible. Or, add it to the vegetables in the pan so it can release its liquid.

Storage

Store any leftovers in an airtight container in the fridge. Keto breakfast casserole stays fresh for up to 3 days. Store the toppings separately from the egg bake so they don't go soggy.

You can also freeze the dish for up to 3 months.

Defrost in the fridge overnight. It will release a little liquid when it defrosts. Pat the top dry with a little kitchen paper and pop it in the oven to reheat.