Green Chili Egg Casserole

5 from 1 vote

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I hope your new year is off to a great start! Whatever your goals are this year, I sincerely hope you reach them. I haven’t yet written down my goals for the year, but it’s on my to-do list right after I finish this new Green Chili Egg Casserole recipe post!  Although I don’t write all my goals and ideas down, I know putting pen to paper and visualizing goals really helps keep them within reach.

Now, because getting in shape and losing weight is such a popular resolution, I’d like to give you a tip. Lets pretend I can only give you one, to help you in the new year…Here its goes. No matter what your diet consists of, Whole30 for January, macros with us, clean eating, keto, etc., make meal preparation a priority.  I guarantee you, if you make heathy food for yourself and family, and keep it readily available in the fridge, you’ll not only look better, but you’ll feel better.  If you want to create healthier habits this year, meal prep is a great place to start.High protein, low fat breakfast meal prep idea my whole family will love!

With all that said, one of the hardest, yet most important meals of the day, for people to meal prep for is breakfast. It can quickly get boring eating scrambled eggs or oatmeal everyday. I love this new breakfast recipe because it’s easy to make and it’s easy to throw in the microwave in the morning before work.  I love having something ready for me in the fridge to just grab and go with, especially because I’m always rushing my kids out the door in the morning.High protein, low fat breakfast meal prep idea my whole family will love!

You know my all time favorite breakfast is overnight oats, but I sometimes like to change things up and this does not disappoint. I was inspired once again at a work potluck last month to create this dish.  I admittedly don’t love eggs, but dress them up enough, and add one of my favorite ingredients(green chilis!), and I actually enjoy them quite a bit.  Not to mention, eggs are an amazing source of protein!

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High protein, low fat breakfast meal prep idea my whole family will love!

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I tried to keep this dish low in fat without sacrificing any deliciousness, and I think I succeeded.  By all means, if you don’t mind a little extra fat, go with full fat cheese and even add a few extra ounces! This is really great topped with a little avocado and a side of fresh tomatoes. I hope you enjoy this dish as much as we have been in our household. Recipe coming at ya!

High protein, low fat breakfast meal prep idea my whole family will love!

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High protein, low fat breakfast meal prep idea my whole family will love!
5 from 1 vote

Green Chili Egg Casserole

Servings: 8
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  • 4 Cups Liquid Egg Whites, I used 2 Kirkland brand containers
  • 3 Whole Eggs
  • 2 Cups Low Fat Small Curd Cottage Cheese
  • 2 Cups Fat Free Shredded Cheddar Cheese, 1 small bag
  • 2 Cups Shredded Mozzarella Cheese, 1 small bag
  • 1 4 oz. Can Diced Green Chilies
  • 2 Tablespoons Coconut Flour
  • 1 Teaspoon Baking Powder
  • 1/2 Teaspoon Salt


  • In a large mixing bowl or mixer, beat egg whites and eggs for 2-3 minutes on medium-high speed.
  • In a small bowl combine coconut flour, baking powder, and salt. Combine and break apart any clumps. Gradually add to egg mixture.
  • Stir in cottage cheese, green chilies, and 3 cups of shredded cheese.
  • Pour into a lightly greased(I used Pam Spray) 13X9 inch baking dish. Sprinkle remaining cheese on top.
  • Bake uncovered, at 350 degrees for about 45 minutes, or until the center appears to be cooked through.


Serving: 1g, Calories: 264kcal, Carbohydrates: 7.8g, Protein: 34.5g, Fat: 8.3g, Fiber: 1g
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  1. Krista: I’m assuming you can pour mixture into individual 2 cup containers. Should the bake temp stay the same and what would time be? Thanks.

  2. Please check the nutrition facts. I’m pretty sure, with all those eggs, you’ll have 600g cholesterol in 1/8 of this dish. probably more with all the cheese.

    1. Hi Rick, sorry for the confusion, I simply don’t fill in the sodium nutrition info for my recipes. I provide calories, protein, carbs, and fat. The sodium isn’t meant to even be visible. I’ll have to try and update that.

    2. Delicious, as is all of your recipes! Rick, I put all ingredients into MFP and used reduced fat cheese instead of fat free and added some broccoli and the cholesterol is only 109.8 mg, sodium is 924.1 mg.l per serving.

  3. Love this recipe!!! Made it twice. Is there a benefit to cooking it covered for a period of time? I have had trouble getting the center to firm up. Thanks and love all your recipes!!

  4. Great Idea! Thanks so much for the reply. This is seriously my new go-to breakfast dish!! I love it!

  5. I just made this and it turned out delicious! I love it…the only thing is I have a lot of liquid at the bottom of the pan. Did I do something wrong?

    1. Sometimes that happens with egg whites. The same thing happens to me when I cook them in the pan. I would just drain out that excess liquid before storing the leftovers.

  6. I’m so excited to try this recipe, but I can’t find fat free shredded cheese at any of the grocery stores near me! I’ve had to use reduced fat instead. How does this impact the nutritional information? Do you have any other suggestions or alternatives? Thank you so much!

    1. Hi! Sorry the fat free is sometimes hard to find. I usually get it at my local Walmart. Using the reduced fat will increase your fat grams per serving by around 5g. So I suggest just doing a quick add to your diary in MFP and adding 5g fat to your meal. Or just leave an extra 5g in your day.

  7. I have made this several times and we really enjoy it. I make a half batch since there are just two of us. I also tried putting it over frozen hash browns which is delicious too. Thank you for sharing this recipe!