⏱ 70 min total

Mexican Breakfast Casserole

Name: Mexican Breakfast Casserole
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ⅛ small Green bell pepper; ⅛ small Onion; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; 2 oz Ground turkey; ¼ tbsp Taco seasoning mix; ⅛ cup Salsa; ⅛ cup Sweet corn; ⅛ cup Black beans; 1 ½ large Egg; ½ tbsp 2% milk; ⅛ spray , about 1/3 second Cooking spray; 1 tortilla Corn tortillas; ¼ cup, shredded Cheddar cheese; ½ tbsp Cilantro; ¼ fruit Avocado

Per 1 serving · 351 g · 17 ingredients

Calories

534

27%
of a 2,000 cal day

Protein
33g
24% of calories
Carbs
29g
21% of calories
Fat
33g
55% of calories

Portion

At a glance

One serving of Mexican Breakfast Casserole (351 g) has 534 calories, with 33 g of protein, 29 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (66% DV), dietary fiber (31% DV) and Vitamin A (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 54% and 116% of the daily value.

Per 100 g

152cal

medium energy density

Protein per 100 cal

6.2g

Net carbs

20g

carbs minus fiber

Fiber

8.6g

3.8 g sugar

High in

20%+ of the daily value

Protein66%
Dietary fiber31%
Vitamin A25%
Vitamin E22%
Riboflavin (B2)51%
Niacin37%

Good source of

10–19% of the daily value

Vitamin C17%
Vitamin D13%
Vitamin K15%
Thiamine15%
Potassium17%
Manganese12%

Watch

20%+ of the daily value

Sodium43%
Saturated fat54%
Cholesterol116%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 50 min

1
Preheat the oven to 375°F.
2
In a large skillet, heat olive oil over medium heat. Sauté diced onions and green bell pepper for 2-3 minutes until softened.
3
Add ground turkey to the skillet and cook for 6-8 minutes, crumbling the meat until fully cooked.
4
Stir in taco seasoning, half of the salt, and half of the pepper until well combined.
5
In a medium bowl, mix together salsa, corn, and black beans.
6
In a large bowl, whisk together eggs, milk, and remaining salt and pepper.
7
Spray a 9x13 inch baking pan with non-stick cooking spray.
8
Layer half of the meat mixture, tortilla quarters, half of the salsa/corn mixture, and half of the cheese. Repeat all layers except for the last cheese layer.
9
Pour the egg mixture evenly over the layered ingredients and top with remaining cheese.
10
Bake in the preheated oven for 45-55 minutes, or until the center is set and no longer jiggles.
11
Serve the casserole topped with chopped cilantro and sliced avocado.

Vitamins & minerals

Amounts for 1 serving (351 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	225 μg	25%
Vitamin C	15 mg	17%
Vitamin D	2 μg	13%
Vitamin E	3 mg	22%
Vitamin K	18 μg	15%
Thiamine	0.2 mg	15%
Riboflavin (B2)	1 mg	51%
Niacin	6 mg	37%
Vitamin B6	1 mg	59%
Folate (B9)	120 μg	30%
Vitamin B12	2 μg	63%
Pantothenic acid	3 mg	57%
Choline	282 mg	51%

Minerals

Nutrient	Amount	% Daily Value
Calcium	304 mg	30%
Iron	4 mg	44%
Potassium	814 mg	17%
Magnesium	83 mg	20%
Phosphorus	565 mg	81%
Zinc	4 mg	39%
Copper	0.4 mg	43%
Manganese	0.3 mg	12%
Selenium	46 μg	84%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	14 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	193 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	15 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	2 g	—
Lactose	0.4 g	—
Leucine	3 g	—
Lycopene	2,051 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	14 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	5 g	—
Proline	2 g	—
Retinol	208 μg	—
Serine	2 g	—
Starch	3 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	3 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 534 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

101min
Walking (3.5 mph)
64min
Cycling (moderate)
44min
Running (6 mph)
75min
Swimming laps

Common questions

How many calories are in Mexican Breakfast Casserole?

One serving of Mexican Breakfast Casserole (1 serving) has 534 calories, which works out to 152 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Mexican Breakfast Casserole high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mexican Breakfast Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mexican Breakfast Casserole?

996 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mexican Breakfast Casserole?

3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (351 g)

Calories534

% Daily Value*

Total fat 33g	42%
Saturated fat 11g	54%
Trans fat 0.4g
Cholesterol 348mg	116%
Sodium 996mg	43%
Total carbohydrate 29g	10%
Dietary fiber 8.6g	31%
Total sugars 3.8g
Protein 33g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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