This tex-mex egg bake is easy to make and meal-prep, high-protein, and packed with fiber from vegetables and beans. You can roll this up in a tortilla with sour cream or guacamole to make an easy breakfast burrito, or just eat it on its own for a flavorful, low-carb breakfast.

This egg casserole really couldn't get any simpler but I have a few quick tips and tricks to make sure this comes out the best it can.

Let's talk about the recipe!

Ingredients

• Eggs
• Milk
• Red pepper flakes
• Ground cumin
• Minced garlic
• Feta crumbles
• Can of tomatoes
• Can of black beans
• Can of corn

Make the Egg Base

Preheat oven to 350f. Grease a 9x13 casserole dish. In a large mixing bowl, whisk the eggs, milk, pepper flakes, cumin, and garlic.

Not to be the bearer of bad news, but don't mix your ingredients in the casserole dish. I know, I know, more dishes suck. But you want to grease your dish and then mix everything separately before pouring it in, or everything is going to stick to the side of the dish instead of coming out clean.

And don't skimp on the spices! To make this egg bake taste tex-mex you need a good amount of spice, and you could use even more than I added in this recipe. It's hard to overdo it!

Mix in the Toppings

Add the feta, tomatoes, black beans, and corn and fold together gently. Pour into a greased baking dish and bake for 40 minutes.

Should you rinse your canned goods? Is it important for this recipe? Well, while it's not specific to this recipe, it's a good practice across the board. While you may not want to rinse in some instances (like keeping the tomato juice in when making sauces), most times, rinsing your canned goods greatly reduces sodium, and potentially reduces BPAs as they may leach into the food inside the can in small amounts. Research on BPAs is still pretty limited at the moment, but they do seem to be linked to some harmful side effects.

Once everything is rinsed, go ahead and pour it all in. The combination of black beans, corn, and tomatoes creates the perfect tex-mex flavor, and the feta adds a salty, cheesy kick!

Tex-Mex Egg Bake Recipe

Download the recipe here

Servings: 8

Active time: 10 minutes

Total time: 50 minutes

Ingredients:

• 10-12 eggs
• 1/2 cup milk
• 2 tsp red pepper flakes
• 2 tsp ground cumin
• 1 Tbsp minced garlic
• 1/2 cup feta crumbles
• 1 14oz can of tomatoes, rinsed and drained
• 1 14oz can of black beans, rinsed and drained
• 1 14oz can of corn, rinsed and drained

Method:

1. Preheat oven to 350°F and grease a 9x13 casserole dish.
2. In a large mixing bowl, whisk together the eggs, milk, red pepper flakes, cumin, and garlic.
3. Add the feta, tomatoes, black beans, and corn to the bowl. Gently fold everything together to combine.
4. Pour the mixture into the greased baking dish.
5. Bake in the preheated oven for 40 minutes.

See Nutrition Info

Nutrition Facts
Servings: 8
Amount per serving
Calories	382
% Daily Value*
Total Fat 10.1g	13%
Saturated Fat 3.8g	19%
Cholesterol 235mg	78%
Sodium 553mg	24%
Total Carbohydrate 53.8g	20%
Dietary Fiber 11.9g	42%
Total Sugars 3.9g
Protein 24.3g
Vitamin D 21mcg	106%
Calcium 227mg	17%
Iron 7mg	37%
Potassium 1422mg	30%

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About the Author

Hi! I'm Alexandra, and I've been cooking and baking for about 12 years. My passion is making cheap, convenient, nutrient-dense food that still tastes amazing, and helping to perpetuate healthy eating habits without perpetuating diet culture. I want you to find recipes that make your body and your heart happy, without putting any food off limits, or making you feel guilty for loving delicious things.

By Alexandra Massengale