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Lighter Southwestern Egg Bake with Corn Tortillas

Lighter Southwestern Egg Bake with Corn Tortillas

Introduction

Are you looking for a flavorful, nutritious, and easy-to-make breakfast? The Lighter Southwestern Egg Bake with Corn Tortillas is the perfect solution. Packed with protein, fiber, and a variety of bold flavors, this dish is a healthier take on traditional egg bakes. It’s an excellent meal prep option, keeping you full and energized throughout the day.

In this article, we’ll explore everything you need to know about this delicious dish, from ingredients and step-by-step preparation to nutritional benefits and expert cooking tips.

Recipe Card

Lighter Southwestern Egg Bake with Corn Tortillas
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Lighter Southwestern Egg Bake with Corn Tortillas

Author: mudassirahmad5077@gmail.com
Difficulty: Beginner Prep Time 10 mins Cook Time 45 mins Total Time 55 mins
Cooking Temp: 190  C Estimated Cost: $ 2 Calories: 228 kcal per serving
Best Season: Breakfast, Lunch, Brunch

Description

This Lighter Southwestern Egg Bake with Corn Tortillas is a healthy, flavorful dish perfect for breakfast, lunch, or dinner. Made with sautéed peppers, onions, eggs, and spices, it’s layered with corn tortillas and topped with melted cheese. It’s low in calories, high in protein, and perfect for meal prep.

Ingredients

Instructions

  1. 1. Preheat the Oven
    • Preheat your oven to 375°F (190°C). This ensures the oven is at the right temperature when the dish is ready to bake.
  1. 2. Prepare the Vegetables

    • Finely chop 1 medium onion and 3 Cubanelle or bell peppers.

    • Heat a frying pan over medium heat and spray it with non-stick cooking spray.

    • Add the chopped onions and peppers to the pan along with 1/2 tsp of kosher salt.

    • Sauté for about 10 minutes, stirring occasionally, until the vegetables are tender and slightly caramelized. Set aside.

  1. 3. Cut the Corn Tortillas
    • Take 6 corn tortillas and cut each into 6 triangular pieces. This helps them layer evenly in the baking dish.
  1. 4. Prepare the Baking Dish

    • Spray a 9×13-inch baking dish with non-stick cooking spray.

    • Arrange the cut tortilla pieces in an even layer at the bottom of the dish.

    • Lightly spray the tortillas with more cooking spray to prevent them from drying out during baking.

    •  
  1. 5. Layer the Sautéed Vegetables
    • Spread the sautéed onions and peppers evenly over the layer of tortillas in the baking dish.
  1. 6. Make the Egg Mixture

    • In a large mixing bowl, combine:

      • 6 large eggs and 2 cups of egg whites (or use all eggs if preferred).

      • 1/4 cup of plain non-fat Greek yogurt.

      • 1/2 tsp of kosher salt (reserve the other 1/2 tsp for sautéing).

      • 1 tsp each of paprika, onion powder, garlic powder, and cumin.

      • 1/2 tsp of chili powder.

      • 1/4 cup of chopped fresh cilantro and 2 chopped scallions.

    • Stir everything together until well combined.

    • Add 1/2 cup of reduced-fat Mexican-style shredded cheese to the mixture and stir again.

  1. 7. Pour the Egg Mixture Over the Vegetables

    • Pour the egg mixture evenly over the sautéed vegetables and tortillas in the baking dish.

    • Use a spatula to gently spread the mixture, ensuring it covers the entire dish.

  1. 8. Add the Remaining Cheese
    • Sprinkle the remaining 1/2 cup of shredded cheese evenly over the top of the egg mixture.
  1. 9. Bake the Egg Bake

    • Place the baking dish in the preheated oven and bake for 35-40 minutes, or until the egg bake is fully set and the cheese is melted and bubbly.

    • To check if it’s done, insert a knife into the center; it should come out clean.

  1. 10. Let It Rest
    • Remove the dish from the oven and let it rest for 5-10 minutes. This allows the egg bake to set and makes it easier to slice.
  2. 11. Slice and Serve

    • Cut the egg bake into 6 equal portions.

    • Serve warm with optional toppings like avocado slices, salsa, or hot sauce.

  3. 12. Store or Freeze for Later

    • Store leftovers in an airtight container in the fridge for up to 4 days.

    • To freeze, wrap individual portions in plastic wrap or place them in a freezer-safe bag. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Nutrition Facts

Amount Per Serving
Calories 228kcal
% Daily Value *
Total Fat 9g14%
Saturated Fat 4g20%
Trans Fat 0.02g
Cholesterol 170mg57%
Sodium 743mg31%
Potassium 388mg12%
Vitamin A 732 IU
Vitamin C 51 mg
Calcium 273 mg
Iron 1 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Recipe Notes

  1. Customize Your Veggies: Feel free to add or substitute vegetables like spinach, zucchini, or mushrooms for extra flavor and nutrition.
  2. Make It Spicier: Add diced jalapeños or a dash of hot sauce to the egg mixture for a spicier kick.
  3. Cheese Options: While reduced-fat Mexican-style cheese is used here, you can substitute with cheddar, pepper jack, or any cheese you prefer.
  4. Egg Whites vs. Whole Eggs: If you prefer a richer texture, use all whole eggs instead of egg whites. For a lighter option, use all egg whites.
  5. Meal Prep Friendly: This dish stores well in the fridge for up to 4 days or can be frozen for up to 3 months. Reheat in the microwave, oven, or air fryer.
  6. Serving Suggestions: Serve with fresh avocado slices, salsa, or a dollop of Greek yogurt for added flavor.
  7. Gluten-Free: Ensure your corn tortillas are gluten-free if you’re following a gluten-free diet.
  8. Weight Watchers (WW) Points: This recipe is 3 WW points per serving, making it a great option for those on the Weight Watchers program.
  9. Resting Time: Let the egg bake rest for 5-10 minutes after baking to allow it to set properly for easier slicing.
  10. Double the Recipe: This recipe can easily be doubled for larger crowds or extra meal prep portions.
Keywords: Lighter Southwestern Egg Bake with Corn Tortillas

Why Choose a Lighter Southwestern Egg Bake?

1. Healthier Alternative

This recipe eliminates excessive fats and calories by using lean proteins, fresh vegetables, and minimal oil. Corn tortillas replace traditional flour tortillas, offering a gluten-free and fiber-rich option.

2. Packed with Protein and Fiber

Eggs are an excellent source of high-quality protein, while corn tortillas and vegetables contribute fiber, promoting digestive health and keeping you satiated longer.

3. Perfect for Meal Prep

Prepare this dish in advance and enjoy it throughout the week. It reheats well and retains its texture and flavor.

4. Bold Southwestern Flavors

With a mix of spices, bell peppers, onions, and cheese, this dish bursts with vibrant flavors that are both comforting and satisfying.

Step-by-Step Preparation

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C) and lightly grease a baking dish with cooking spray or a small amount of olive oil.

Step 2: Sauté the Vegetables

In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the diced onions, bell peppers, and jalapeño (if using). Sauté for about 3-5 minutes until the vegetables become soft and fragrant.

Step 3: Prepare the Egg Mixture

In a large mixing bowl, whisk together eggs, egg whites, milk, cumin, chili powder, garlic powder, smoked paprika, salt, and pepper. Whisk until the mixture is well combined.

Step 4: Assemble the Egg Bake

  1. Spread half of the corn tortilla strips at the bottom of the greased baking dish.
  2. Layer half of the sautéed vegetables, black beans, cherry tomatoes, and shredded cheese over the tortillas.
  3. Repeat with the remaining tortillas, vegetables, beans, tomatoes, and cheese.
  4. Pour the egg mixture evenly over the layers, ensuring it covers all ingredients.

Step 5: Bake the Dish

Place the baking dish in the oven and bake for 30-35 minutes, or until the eggs are fully set and the top is slightly golden brown.

Step 6: Let It Cool and Serve

Remove from the oven and let it cool for about 5 minutes before slicing. Garnish with fresh cilantro, avocado slices, and a drizzle of salsa or hot sauce. Serve warm and enjoy!

Nutritional Benefits

  • Eggs: High in protein, vitamins, and minerals.
  • Corn Tortillas: Gluten-free, fiber-rich, and lower in calories than flour tortillas.
  • Black Beans: Great source of plant-based protein and fiber.
  • Bell Peppers & Tomatoes: Rich in vitamins A and C, antioxidants, and essential minerals.
  • Cheese (Reduced-Fat): Adds calcium and protein without excessive fat.

Cooking Tips for the Perfect Egg Bake

  • Use fresh ingredients for the best flavor and nutritional value.
  • Cut tortillas into smaller strips to ensure even layering and texture.
  • Let the bake cool before slicing to prevent it from falling apart.
  • Experiment with toppings such as Greek yogurt, fresh avocado, or pickled jalapeños for an extra kick.
  • Store leftovers properly in an airtight container in the fridge for up to 4 days.

FAQs

1. Can I make this egg bake dairy-free?

Yes! Substitute dairy milk with almond or oat milk and use dairy-free cheese.

2. Can I freeze this dish?

Absolutely. Let it cool completely, slice it into portions, and store in freezer-safe containers for up to 3 months. Reheat in the oven or microwave before serving.

3. What can I serve with this dish?

Pair it with a side of fresh fruit, a light salad, or roasted sweet potatoes.

4. Can I add meat?

Yes! Cooked lean turkey, chicken, or turkey sausage can be added for extra protein.

Conclusion

The Lighter Southwestern Egg Bake with Corn Tortillas is an excellent breakfast option for those looking for a healthy yet flavorful meal. It’s easy to prepare, highly nutritious, and packed with satisfying flavors. Whether you’re meal-prepping for the week or enjoying a weekend brunch, this dish is a must-try!

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