Low FODMAP Mexican Egg Brunch
A festive egg casserole with tortilla chips, cheese, and Mexican flavors. Perfect for feeding a crowd at brunch.
Instructions
- 1
Preheat oven to 400°F (200°C). Grease a 9x13-inch glass casserole dish.
- 2
Spread tortilla chips evenly in the casserole dish.
- 3
Sprinkle half of the cheese over the chips.
- 4
In a medium bowl, whisk eggs and egg whites until fluffy.
- 5
Pour eggs evenly over the chips and cheese.
- 6
Spoon salsa evenly over the eggs.
- 7
Sprinkle remaining cheese, black olives, and scallion greens on top.
- 8
Bake for 15-20 minutes until eggs look set around the edges.
- 9
Use a glass dish so you can see when the bottom is cooked.
- 10
Remove from oven and top with avocado slices and sour cream.
- 11
Garnish with fresh cilantro.
- 12
Let cool for 5 minutes before serving.
FODMAP Notes
Corn tortilla chips are low FODMAP. Use salsa without onion or garlic - look for brands with just tomatoes, peppers, and spices. Avocado is safe at 1/8 of a whole avocado per serving. Only scallion greens are used.
Tips
- 💡 Check salsa ingredients carefully for hidden garlic/onion
- 💡 Use a glass dish to monitor cooking
- 💡 Add jalapeños for extra heat
- 💡 Serve with extra salsa on the side
Recipe Notes
This easy casserole is perfect for entertaining - it requires just one bowl and one baking dish. The combination of crispy chips, fluffy eggs, and creamy toppings is irresistible.
Substitutions
- Chips: Restaurant-style corn chips
- Cheese: Pepper jack or Mexican blend
- Protein: Add cooked chorizo (FODMAP-safe)
Storage
- Refrigerator: Keeps 2 days
- Reheating: Cover and bake until warm
FODMAP Stacking Note
One serving (1/4 of casserole) is low FODMAP. Avocado is portioned at safe levels.
Related Recipes
- Low FODMAP Breakfast Tacos
- Low FODMAP Chicken Enchilada Casserole
- Low FODMAP Taco Salad