Source: Patricia Chuey | Category: Breakfast, Diabetes-Friendly, Entrees, Heart-Smart

Mexican Baked Eggs on Black Beans

This dish can be prepared in one large casserole or in 6 individual ramekins. Accompany with fresh salsa and a mixed dark green salad for a simple, yet impressive brunch idea.

Mexican Baked Eggs on Black Beans


  • 1 Tbsp canola oil 15 mL
  • ¾ cup minced onion 175 mL
  • 1 tsp chili powder 5 mL
  • ½ tsp ground cumin 2 mL
  • ½ tsp crushed red pepper flakes, 2 mL (or to taste)
  • 1 (19 oz / 540 mL) 541 mL) can low sodium black beans, rinsed and drained
  • 1 (19 oz / 540 mL) 541 mL) can low sodium diced tomatoes
  • 6 eggs
  • ¼ cup grated Cheddar cheese 60 mL 


  • 1. In large saucepan, heat canola oil over medium heat. Add onion and sauté for about 5 minutes. Add chili powder, cumin and red pepper flakes and stir for 2 minutes. If you like it extra spicy, add more red pepper flakes to taste.
  • 2. Add black beans and tomatoes. Stir. Bring to a simmer, cover and cook for 15-30 minutes until thickened to desired texture. While mixture cooks, preheat oven to 350 °F (180 °C).
  • 3. Lightly brush 6 ramekins (placed on a baking sheet) or one 2 quart (2.25 L) casserole dish with canola oil or cooking oil spray. Mash bean mixture well and evenly divide amongst the dishes. Make a shallow hole in the middle of each one.
  • 4. Carefully crack one egg on top of each dish. Sprinkle lightly with cheese. Bake for 15 minutes or until egg is cooked to desired doneness. 


6 servings

serving size

1 egg and ¾ cup (175 mL) bean mixture

nutritional analysis

Per Serving

Total Fat9 g
Saturated Fat2.5 g
Cholesterol190 mg
Carbohydrates19 g
Fiber5 g
Sugars5 g
Protein12 g
Sodium300 mg
Potassium356 mg