When it comes to easy and versatile meal prep, casseroles are hard to beat. This Egg and Black Bean Casserole is a perfect example of how you can create a meal that’s not only packed with flavor but also provides a variety of nutrients to fuel your day.
Whether you’re meal-prepping for a busy week or whipping up a hearty breakfast for the whole family, this Mexican-inspired dish is sure to please. It’s simple to make, endlessly customizable and stores beautifully for later use. Plus, it’s a great way to incorporate ingredients you already have on hand.
Why You’ll Love This Recipe
This casserole is a fantastic balance of protein, fiber, and flavor. Eggs and black beans provide the protein, while bell peppers and tomatoes add a burst of freshness, color, and essential vitamins. The best part? It’s incredibly versatile. From toppings like avocado and cheese to different spice levels, this dish can be tailored to suit your preferences or what your body is craving.
This casserole is a beautiful example of how you can build meals that feel both nourishing and satisfying. The combination of eggs and black beans offers a great source of protein, which helps you stay full and energized. The vegetables bring fiber, vitamins, and a natural sweetness that complements the savory spices.
It’s also an intuitive eater’s dream. You can adjust the ingredients based on what you’re craving or what’s in your fridge. Want more protein? Add extra eggs or swap in a protein-packed cheese. Need a little heat? Opt for hot salsa or toss in some diced jalapeños. If you are a fellow casserole lover check out Chicken and Broccoli Casserole along with Revolution Health’s other recipes.
Egg and Black Bean Casserole Ingredients
- 1 green bell pepper, diced
- 1 large tomato, diced
- 1 can (15 oz) low-sodium black beans, rinsed and drained
- 8 eggs
- 1 cup egg whites
- ½ cup milk
- 1 tsp onion powder
- 1 tsp paprika
- Dash of salt and pepper
- 1 tsp cumin
Egg and Black Bean Casserole Directions
- Prepare the Dish: Preheat your oven to 350°F. Lightly spray a 9×13-inch glass baking dish with nonstick spray. Evenly distribute the diced bell peppers, tomatoes, and black beans in the dish.
- Whisk the Eggs: In a medium bowl, whisk together the eggs, egg whites, and milk. Stir in the cumin, onion powder, paprika, salt, and pepper. If you’re feeling adventurous, mix in a few tablespoons of your favorite salsa for extra flavor.
- Assemble the Casserole: Pour the egg mixture over the vegetables in the baking dish, ensuring the liquid is evenly distributed.
- Bake: Place the dish in the oven and bake for 25-35 minutes, or until the eggs are set and cooked through.
- Optional Toppings: If you’re using cheese, sprinkle it on during the last 10 minutes of baking or immediately after removing the casserole from the oven. Top with sliced avocado before serving for an extra layer of creaminess.
- Serve or Store: Serve immediately or allow the casserole to cool, then portion it into containers for meal prep. Store in the refrigerator for up to four days.
Customization Ideas
- Make It Spicy: Use hot salsa or add chopped green chilies to the egg mixture for a kick.
- Add More Veggies: Feel free to toss in spinach, mushrooms, or zucchini to boost the veggie content.
- Switch Up the Protein: Replace the black beans with cooked chicken or turkey sausage for a different flavor profile.
- Toppings Galore: Top each serving with a dollop of Greek yogurt, chopped fresh cilantro, avocado, or a drizzle of hot sauce.
Final Thoughts
This Egg and Black Bean Casserole is more than just a recipe—it’s an invitation to make mealtime simpler, more enjoyable, and perfectly tailored to you. Whether you’re meal prepping for yourself or cooking for a crowd, this dish brings together nourishing ingredients and bold flavors in one easy-to-make meal.
Give it a try, and don’t hesitate to get creative with your own customizations. Let me know how you make it your own!
