⏱ 85 min totalTex Mex Breakfast Casserole
Per 1 serving · 356 g · 12 ingredients
of a 2,000 cal day
- Protein28g22% of calories
- Carbs21g16% of calories
- Fat36g62% of calories
At a glance
One serving of Tex Mex Breakfast Casserole (356 g) has 511 calories, with 28 g of protein, 21 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (56% DV), dietary fiber (22% DV) and Vitamin A (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 51%, 68% and 141% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber22%
- Vitamin A31%
- Vitamin C26%
- Vitamin E22%
- Vitamin K25%
Good source of
10–19% of the daily value
- Vitamin D16%
- Niacin17%
- Potassium17%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium51%
- Saturated fat68%
- Cholesterol141%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Olive oil
½ oz Pork and beef chorizo
½ spray , about 1/3 second Cooking spray
⅓ cup, diced Potato
³⁄₁₆ cup Green chilies
⅓ cup, shredded Cheddar cheese
2 large Egg
½ medium Scallions- 🥄³⁄₁₆ dash Salt
³⁄₁₆ pepper Jalapeno peppers
¼ cup, sliced Avocado
¼ cup Salsa
Directions
- 1
Preheat the oven to 325° F. Lightly coat a 3-quart (9×13-inch) baking dish with cooking spray.
- 2
Heat the olive oil in a skillet over medium heat. Add the chorizo and cook, breaking it up, until fully cooked, 5–7 minutes; drain any excess fat.
- 3
Spread the diced potatoes evenly in the prepared dish. Top with the cooked chorizo, the green chilies (undrained), and half of the cheese.
- 4
In a bowl, whisk the eggs with the chopped scallions and a pinch of salt until well blended. Pour evenly over the potato mixture.
- 5
Bake uncovered until the center is set and the potatoes are tender, 55–60 minutes.
- 6
Top with the remaining cheese and the jalapeño slices and bake 2 minutes more, just until the cheese melts.
- 7
Let stand 5 minutes for easier slicing. Serve with salsa and avocado.
Vitamins & minerals
Amounts for 1 serving (356 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 282 μg | 31% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 2 μg | 16% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 1 mg | 57% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 103 μg | 26% |
| Vitamin B12 | 1 μg | 62% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 334 mg | 61% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 347 mg | 35% |
| Iron | 3 mg | 37% |
| Potassium | 822 mg | 17% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 470 mg | 67% |
| Zinc | 4 mg | 33% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.2 mg | 9% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 300 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 17 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,103 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 256 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 511 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 97minWalking (3.5 mph)
- 61minCycling (moderate)
- 43minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in Tex Mex Breakfast Casserole?
One serving of Tex Mex Breakfast Casserole (1 serving) has 511 calories, which works out to 144 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Tex Mex Breakfast Casserole high in protein?
It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 22% 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 Tex Mex Breakfast Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tex Mex Breakfast Casserole?
1184 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tex Mex Breakfast Casserole?
5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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