Taco Egg Bake (Low-Carb, 2g Net Carbs)

This Taco Egg Bake is a simple egg bake for Mexican food lovers. It tastes like your favorite tacos, but it’s packed with proteins from eggs for a fulfilling high-protein breakfast. Plus, it’s easy to rewarm the next day for a quick keto breakfast.

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A Taco Egg Bake, or Mexican Breakfast Casserole, is baked eggs cooked with tacos-flavored ground meat, which can be chicken, beef, or turkey. It has all the flavors of your favorite tacos but the texture of a classic breakfast egg bake.

It’s very low in carbs, gluten-free, and easy to make vegetarian use canned lentils or rehydrated textured soy proteins instead of meat. This Mexican Egg bake is the perfect family breakfast on the weekend for everyone who loves Mexican cuisine.

The full recipe is just below but don’t miss my ingredient selection tips, storage instructions, and detailed step-by-step tips.

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Taco Egg Bake

1.8gNet Carbs

This Taco Egg Bake is an easy Mexican dinner to enjoy with sour cream, avocado, salsa, and cilantro.

Author: Carine Claudepierre

Prep: 10 minutes mins

Cook: 30 minutes mins

Total: 40 minutes mins

Yield: 8 servings

Serving Size: 1 slice

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4.70 from 46 votes

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Ingredients

US Customary – Metric

• ▢ 1 pound Ground Beef
• ▢ ¼ cup Chopped Onion
• ▢ 1 small Green Chili sliced. Optional – don't add if you don't like your pie too spicy
• ▢ 3 tablespoons Taco Seasoning
• ▢ 4 large Eggs
• ▢ ¼ cup Salsa Sauce
• ▢ ⅔ cup Heavy Cream
• ▢ 1 cup Shredded Monterey Jack Cheese or cheddar cheese, divided

Optional – add only if your seasoning is unsalted

• ▢ ½ teaspoon Salt

Instructions

• Preheat the oven to 350ºF (180°C). Grease a 9-inch round deep pie dish with butter. Set aside.
• Warm coconut oil in a large frying pan over medium heat.
• Stir in the onion and cook them for 1-2 minutes until fragrant.
• Stir in ground beef, breaking it apart into tiny pieces to evenly cook the meat on all sides.
• When the beef is cooked – the meat is not red – stir in diced chili and taco seasoning. Keep cooking for 1 minute, constantly stirring to flavor the meat. Taste the meat and add salt if needed.
• Remove the frying pan from heat, and using a slotted spoon, transfer the cooked meat into the prepared deep dish pan. Make sure you drain the meat well with the spoon to avoid adding meat juice that can make the pie wet. Set the pie pan aside while preparing the egg mixture.
• In another large mixing bowl, beat the eggs with salsa sauce and heavy cream. Stir in half the shredded cheese.
• Pour the egg mixture into the deep dish pan, over the cooked meat, and gently stir with a spoon to combine and avoid the egg mixture to stay on top.
• Sprinkle the remaining shredded cheese on top of the pan.
• Bake the Taco Egg Bake for 30-35 minutes at 350ºF (180°C) until the pie is set.
• Let it cool down for 10 minutes before slicing into 8 even slices.

Serving

• Add the toppings on the entire pie only if the whole pie will be eaten all at once – toppings don't rewarm well. Otherwise, add the toppings per slice just before eating.
• Best toppings to add are a dollop of sour cream, diced avocado slices, extra slices of chilies, fresh cilantro. Serve with shredded lettuce on the side with a drizzle of olive oil on it.

Tools

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NutritionServing Size: 1 slice

Yield: 8 servings

Nutrition

Serving: 1 sliceCalories: 306.3 kcal (15%)Carbohydrates: 2.2 g (1%)Fiber: 0.4 g (2%)Net Carbs: 1.8 gProtein: 16.8 g (34%)Fat: 25.3 g (39%)Saturated Fat: 12.4 g (78%)Cholesterol: 173 mg (58%)Sodium: 400.2 mg (17%)Potassium: 221.2 mg (6%)Sugar: 0.8 g (1%)Vitamin A: 623.1 IU (12%)Vitamin C: 1.6 mg (2%)Calcium: 142.5 mg (14%)Iron: 1.7 mg (9%)

Ingredients and Substitutions

Let’s see all the simple ingredients you need to make this Mexican style egg bake recipe at home.

• Lean Ground beef – You can also use any taco meat you like – ground turkey or ground chicken if you prefer.
• Coconut oil or olive oil – to fry the meat.
• Onion – or garlic
• Taco seasoning – I am using my taco seasoning recipe or my Low Sodium Taco Seasoning to flavor the dish, but you can use store-bought if preferred.
• Green chili – If you don’t like your food too spicy, skip the chili or just add some black pepper.
• Large eggs
• Salsa sauce
• Heavy cream
• Monterey Jack cheese or cheddar cheese 

How To Make Taco Egg Bake

This is a straightforward recipe.

Cook the onions and garlic, add the meat and seasoning and cook it in a hot frying pan.

Place the meat at the bottom of a large round pan.

Beat the eggs and heavy cream in a large mixing bowl.

Add the salsa sauce and shredded cheese and stir again.

Pour the egg mixture on top of the meat and add the rest of the shredded cheese.

Bake the egg bake for 30 minutes in the oven at 350 ºF (180 ºC).

Serving

There are many toppings you can add on top of your egg bake to bring out more taco flavors. Remember to always add toppings just before serving, especially fresh herbs as they can wilt quickly. If you plan to serve this dish for a family breakfast, make sure that the entire dish will be eaten, and add the toppings on top of the egg bake.

It looks stunning, and the whole family will be impressed. However, note that if your dish is too hot, dairy toppings like sour cream will spread and melt, so it might be better to add them to individual slices. The best Mexican taco toppings that goes well with egg bake are:

• Sour Cream – as said above, if the pie is too hot, sour cream spreads and melts, so add this to a lukewarm pie.
• Green Chili – sliced
• Red Bell Pepper – diced
• Salsa or Pico de Gallo – you can make your own with diced tomatoes, lime juice, red onions, green onions, and olive oil.
• Diced Ripe Avocado
• Fresh Cilantro
• Diced Red Onion
• Homemade Guacamole try my 4-ingredient guacamole for a quick recipe.

The best healthy sides to this taco egg bake recipe are:

• Cauliflower Rice
• Shredded Lettuce 
• Roasted Potatoes
• Baby Spinach Leaves
• Smoked Cauliflower
• Roasted Cauliflower
• Steamed Broccoli
• Sliced Cucumbers
• Roasted Green Beans
• Homemade Tortillas
• Nacho Chips

Storage Instructions

You can store the leftovers of this Mexican egg bake for 3 days in the fridge and just reheat it in the microwave before serving. It’s also possible to freeze individual slices and keep them for up to 3 months in the freezer.

Allergy Swaps

Here are some option to make this easy breakfast if you have food allergies:

• Vegetarian – You can swap ground beef for black beans, lentils, or alternative vegan meat that you love to use as ground beef tacos alternative.
• Gluten-Free – Make sure your taco seasoning is gluten-free.
• Dairy-Free – Replace the heavy cream with almond milk or plant-based milk of your choice.

Frequently Asked Questions

More Egg Recipes

If you love easy egg recipes for breakfast, you may want to try some of my other recipes below:

Egg Soufflés

Turkish Eggs

Egg White Wraps

Mexican Omelette