High-Protein Breakfast Taco Casserole
High-Protein Keto Breakfast Taco Casserole
Low carb • Sugar-free breakfast taco casserole — 40 minutes, six slices
This is a high-protein keto breakfast taco casserole, not a tortilla bake. Seasoned beef, eggs, and cheddar bake in a glass pie dish until the cheese is gold, then get tomato, jalapeño, and green onion, like the photo. Forty minutes. No tortillas, no sugar taco packet.
Six slices. Drain the beef or the eggs stay greasy.
Why you’ll love this casserole
- 32g protein per slice — beef, eggs, and cheddar
- 4g net carbs — no tortillas
- About 40 minutes, one dish
- Gold cheddar top, beef layer, tomato and jalapeño, like the photo
- No boxed mix, no sugar
- It slices after a 5-minute rest
Health notes
- Protein: High. Beef and eggs carry the slice.
- Lower carb than a breakfast taco pan: No tortillas or beans. Close to keto-zero at 4g net.
- Six slices: Macros are per slice, not the dish.
- Tortillas, beans, or a sweet taco packet will jump the carbs. Use no-sugar seasoning.
Key element — drain the beef, then a set egg layer
Greasy beef floats under the eggs. Drain it well. Press the beef into the dish, pour the egg mix, cover with cheddar, and bake until the cheese is gold. Top with tomato, jalapeño, and onion after it comes out, like the photo.
Ingredients
Casserole (6 slices)
- 1 1/2 lb ground beef
- 1 Tbsp taco seasoning, no sugar
- 8 large eggs
- 1/3 cup heavy cream
- 1 1/2 cups shredded cheddar
- 1/4 cup diced tomato
- 1 jalapeño, sliced
- 2 green onions, sliced
- 1/2 tsp salt
- 1/4 tsp black pepper
Swaps
- Turkey: Same 1 1/2 lb if you want a leaner slice.
- Sausage: Swap half the beef for breakfast sausage.
- Tortillas or beans: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 375 F (190 C). Grease a 9-inch glass pie dish. |
| 2 | Beef. Brown the beef. Drain fat well. Stir in taco seasoning. Press into the dish. |
| 3 | Eggs. Whisk eggs, cream, salt, and pepper. Pour over the beef. |
| 4 | Cheese. Cover with cheddar. |
| 5 | Bake. Bake 22 to 26 minutes until the cheese is gold and the center is set, like the photo. Rest 5 minutes. Top with tomato, jalapeño, and onion. One sixth is one slice. |
Pro tips
- Drain the beef well. Extra fat makes a greasy slice.
- Add the tomato after baking so it stays fresh, like the photo.
- Pull it when the center barely jiggles. Overbaking dries the eggs.
- Rest 5 minutes so the slice holds.
- Use no-sugar taco seasoning. Packets with sugar add carbs.
Nutrition
| Nutrient | Per slice (1 of 6) |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 26g |
| Sodium | 560mg |
Estimates with beef, eggs, cheddar, and no-sugar seasoning. Tortillas or beans will raise carbs. This is a high-protein, lower-carb breakfast casserole, close to keto-zero.
Variations
Bacon
Add 4 slices cooked chopped bacon with the beef.
Green chile
Stir 2 Tbsp diced green chile into the eggs.
Pepper jack
Swap half the cheddar for pepper jack.
Muffin tin
Bake in 12 greased cups at 375 F for 16 to 18 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | After a 5-minute rest |
| Refrigerator | Up to 4 days | Reheat at 325 F until warm |
| Freezer | Up to 1 month | Wrap slices. Thaw overnight |
FAQ
Test your knowledge
5 quick questions about this casserole
1. Protein per slice?
2. Net carbs per slice?
3. How many slices in the dish?
4. Why drain the beef first?
5. Why skip tortillas and beans?
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