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Southwestern Breakfast Casserole with Lean Turkey

A layered breakfast casserole with lean ground turkey, black beans, corn, tortillas, and a fluffy egg custard. Balanced ingredients with no added sugar.

  • Total Time1 hour 40 minutes
  • Yield8 servings 1x

Ingredients

Scale

For the Spiced Turkey & Vegetable Base

  • 1 lb 450 g 93/7 lean ground turkey
  • 2 Tbsp 30 mL olive oil
  • 1 small green bell pepper (finely diced)
  • 1 small sweet onion (finely diced)
  • 1 cup 170 g canned black beans, rinsed and drained
  • 1/2 cup 85 g canned sweet corn, drained
  • 1 cup 240 mL low-sodium mild or medium salsa
  • 2 Tbsp low-sodium taco seasoning
  • 1/2 tsp smoked paprika
  • 1/4 tsp ground cumin
  • 1/4 tsp black pepper
  • 1/4 tsp salt

For the Custard & Assembly

  • 14 large eggs
  • 1/4 cup 60 mL unsweetened almond or soy milk
  • 1/4 cup fresh cilantro (finely chopped)
  • 1 Tbsp ground flaxseed
  • 1/4 tsp salt
  • 8 corn tortillas (6-inch, each cut into 4 quarters)
  • 7 oz 200 g shredded Monterey Jack or cheddar cheese, divided

Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a 9 × 13 inch baking dish.
  2. Heat olive oil in a large skillet over medium-high. Sauté onion and bell pepper for 3 to 4 minutes until softened.
  3. Add ground turkey. Cook 6 to 8 minutes, breaking it up, until no longer pink and cooked through. Drain excess fat.
  4. Stir in taco seasoning, smoked paprika, cumin, salt, black pepper, black beans, corn, and salsa. Cook 1 to 2 minutes to combine, then remove from heat.
  5. In a large bowl, whisk eggs, milk, cilantro, flaxseed, and the remaining 1/4 tsp salt until uniform and lightly frothy.
  6. Assemble: spread half the turkey mixture in the dish. Top with 16 tortilla quarters, then half the cheese. Add remaining turkey mixture and the final 16 tortilla quarters.
  7. Slowly pour the egg mixture evenly over the casserole. Top with the remaining cheese.
  8. Cover tightly with foil and bake 45 to 55 minutes, uncovering for the last 10 minutes. Bake until the center is set and the custard reaches 160 to 165°F (71 to 74°C). A knife inserted near the center should come out clean.
  9. Rest 10 minutes before slicing.

Notes

Nutrition Facts per Serving: Calories: 375 kcal | Total Fat: 21 g (Saturated Fat: 7 g) | Total Carbs: 18 g (Fiber: 5 g, Sugars: 4 g, Net Carbs: 13 g) | Protein: 28 g | Sodium: 610 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 38 minutes
  • Cook Time: 52 minutes
  • Category: Breakfast, Brunch
  • Cuisine: American, Southwestern

Nutrition

  • Calories: 375

Find it online: https://cosmoglamor.com/2025/10/20/diabetic-breakfast-casserole-southwestern-satisfying/