High-Protein Keto Breakfast Taco Casserole
Seasoned beef, a soft egg layer, and melted cheddar in a pie dish — ready in 40 minutes
This high-protein keto breakfast taco casserole layers seasoned beef, a cream-cheese egg custard, and cheddar in a glass pie dish, then finishes with tomato, jalapeño, and green onion the way the photo shows. Each serving has 32 g of protein and 4 g net carbs.
Low carb, sugar-free, and no tortilla shell.
Why you’ll love this casserole
- 32g protein per serving
- Only 4g net carbs
- Beef, egg, and cheddar layers
- Ready in about 40 minutes
- One pie dish
- No tortilla
Health notes
- High protein: Beef and eggs carry the serving.
- Low carb: No shell, beans, or corn.
- Sugar-free: Check the taco seasoning packet.
- Keto-friendly: Each serving stays around 4g net carbs.
Key element — drain the beef
Fat left in the beef pools under the egg layer and makes the cut in the photo greasy. Drain it before it goes in the dish.
Ingredients
Casserole (6 servings)
- 1 lb lean ground beef
- 2 Tbsp sugar-free taco seasoning
- 6 large eggs
- 4 oz cream cheese, softened
- ¼ cup heavy cream
- 1 cup shredded cheddar
- ½ tsp salt
- 1 small tomato, diced
- 1 jalapeño, sliced
- 2 green onions, sliced
Swaps
- Turkey: Use lean ground turkey.
- Sausage: Swap beef for breakfast sausage. Skip extra seasoning if it is already spiced.
- Mild: Leave off the jalapeño.
- Chorizo: Use ½ lb chorizo and ½ lb beef.
Instructions
| 1 | Cook the beef. Heat the oven to 375°F (190°C). Brown the beef. Drain the fat. Stir in the taco seasoning. Spread it in a greased 9-inch pie dish. |
| 2 | Mix the eggs. Whisk eggs, cream cheese, cream, and salt until smooth. Pour over the beef. |
| 3 | Top. Scatter the cheddar over the egg layer. |
| 4 | Bake. Bake 22–25 minutes until the center is set and the cheese is spotted. Rest 5 minutes. Top with tomato, jalapeño, and green onion, then cut 6 wedges. |
Pro tips
- Softened cream cheese blends into the eggs. Cold cream cheese leaves lumps.
- Add the tomato and jalapeño after baking so they stay fresh, like the photo.
- A jiggle in the very center is fine. It sets as it rests.
- Sugar-free seasoning keeps the card number honest.
- Macros are per serving, 6 wedges from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 26g |
| Sodium | 640mg |
Estimates based on lean beef, eggs, cream cheese, cheddar, and a small fresh topping, divided into 6 servings. Beans, corn, and tortillas are not included.
Variations
Avocado
Add diced avocado with the tomato. It adds a little fat and carb.
Sour cream
A spoon of sour cream on each wedge.
Meal prep
Cut, cool, and pack wedges. Reheat and add the fresh topping.
Skillet
Bake in a 10-inch oven-safe skillet. Same time.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Keep the fresh topping separate |
| Freezer | Up to 2 months | Wrap wedges, thaw overnight |
| Reheat | 1–2 min | Microwave, or 350°F for 10 minutes |
FAQ
Test your knowledge
5 quick questions about this breakfast casserole
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the egg layer from going greasy?
4. About how long does this take?
5. When do the tomato and jalapeño go on?
