Migas Egg Casserole

Migas is a Tex-Mex classic cuisine usually consisting of eggs, taco meat, shreds of tortilla strips, bell peppers, and onions. I first had this dish at a local breakfast cafe that my friends and I frequent. I instantly fell in love with this very simple but tasty dish. Packed full of flavor, high in protein but low in carbs, this delicious healthy Migas Egg Casserole recipe is sure to keep you fueled and filled in the morning. This recipe is perfect for meal prepped breakfasts or for Sunday brunch with friends/family. This Migas recipe requires very little hands-on time, so you can kick back and relax.  –  Kara, The Accidental Chef

 

Serves 8

Ingredients:

• 12 eggs
• 1 green bell pepper, diced
• 1.3 lbs of lean ground beef
• 1  14.5 can of diced tomatoes, drained
• 1 medium avocado, diced
• 2 tsp of cumin
• 2 tsp of reduced sodium taco seasoning
• 3/4 cups of reduced fat Mexican style 4 cheese blend
• 1 tsp of coconut oil
• Optional: cilantro

Directions:

Preheat the oven to 350 degrees.

In a medium pan, over medium heat, add the coconut oil and the diced green bell pepper. Sauté until bell peppers are soft.

Then add 1/2 tsp of the taco seasoning, 1 tsp of cumin, and add the drained tomatoes to the pan. Cook for 2-3 minutes or until liquid from the tomatoes has been reduced.

Remove the ingredients from the pan, coat a baking dish with non-stick spray, and add the bell peppers, tomatoes, and avocados to the baking dish.

Let cool for a minute. Then add 1/4 cup of the cheese to the baking dish on top of the other ingredients.

Now add the lean ground meat to the medium pan, over medium heat. Add the 1 tsp of cumin, 1 tsp of taco seasoning, and break up the meat as it cooks.

Once the meat is mostly browned, drain all the liquid out of the pan and add the meat to the baking dish on top of the other ingredients.

Then add 1/4 cup of cheese on top of the meat.

In a large mixing bowl, add the 12 eggs, 2 tsp of cilantro, 1/2 tsp of the taco seasoning, and beat the mixture until all the eggs are mixed.

Then add the egg mixture to the baking pan.

Add 1/4 cup of the cheese on top of the egg mixture,

and bake for 35-40 minutes or until the middle of the dish is fully cooked.

Once cooked, serve with cilantro or salsa or sour cream, and enjoy!

 

Serves 8 | Calories per serving: 299 | Fat: 17.5 g | Carbs: 5.1 g | Net Carbs: 3 g | Protein: 28.8 g