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Keto Taco Breakfast Casserole - A Hearty, Low-Carb Morning Favorite

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 8 servings
Ingredients Method

Ingredients
  

  • 1 pound ground beef or breakfast sausage (pork or turkey), crumbled
  • 1 small onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 small jalapeño, seeded and minced (optional for heat)
  • 1 cup riced cauliflower (fresh or thawed frozen), squeezed dry
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 8 large eggs
  • 1/2 cup heavy cream (or unsweetened almond milk for lighter option)
  • 1 cup shredded cheddar cheese
  • 1/2 cup shredded pepper jack or Monterey Jack cheese
  • 2 tablespoons olive oil or avocado oil, divided
  • 2 tablespoons chopped fresh cilantro (optional)
  • For serving: sliced avocado, sour cream, salsa (no-sugar-added), green onions, hot sauce

Method
 

  1. Prep the oven and pan: Preheat the oven to 375°F (190°C). Grease a 9x13-inch baking dish with 1 tablespoon of oil.
  2. Brown the meat: Heat the remaining oil in a large skillet over medium heat. Add the ground beef or sausage and cook, breaking it up, until browned and cooked through. Drain excess fat if needed.
  3. Add aromatics: Stir in the onion, bell pepper, garlic, and jalapeño. Sauté 3–4 minutes until softened and fragrant.
  4. Season it taco-style: Add chili powder, cumin, smoked paprika, oregano, salt, and pepper. Cook 1 minute to bloom the spices.
  5. Stir in cauliflower rice: Mix in the riced cauliflower and cook 2–3 minutes to steam off moisture. Taste and adjust salt if needed.
  6. Whisk eggs and cream: In a large bowl, whisk eggs with heavy cream until smooth. Season with a pinch of salt and pepper.
  7. Layer the casserole: Spread the meat-veggie mixture evenly in the prepared baking dish. Sprinkle half the cheeses over the top. Pour the egg mixture evenly over everything. Finish with the remaining cheese.
  8. Bake: Place the dish on the center rack and bake 25–30 minutes, until the edges are set and the center just jiggles slightly. The top should be golden.
  9. Rest and garnish: Let it rest 5–10 minutes. Sprinkle with cilantro. Serve with avocado, sour cream, salsa, green onions, or hot sauce.