Start the day off right with a simple breakfast that’s high in protein and fiber. This breakfast taco has a flavorful mixture of eggs and beans served over your choice of a whole-grain corn or high-fiber whole-wheat tortilla. It’s quick and easy, and more nutritious than a breakfast burrito from a fast food restaurant.
Variations and Serving Suggestions
- For extra protein, stir in cooked lean ground turkey or diced chicken breast, such as last night’s leftovers, when you heat the beans.
- Optional toppings include chopped tomatoes, salsa, hot sauce, non-fat yogurt, and fresh cilantro.
- For a breakfast bowl instead of a taco, skip the tortilla and instead add ½ cup of corn or ½ cup of cooked potatoes or sweet potatoes to your bowl.
- Double or triple the recipe if you’re cooking for a few people.
Special Diets
- Low-carb: Skip the tortilla and serve the fillings in a breakfast bowl over a low-carb wrap or in a bowl
- Plant-based (vegan): Use tofu or vegan egg substitute instead of eggs, and skip the cheese
- Dairy-free: Omit the cheese and use a dairy-free substitute if desired
Recipe for Breakfast Taco
Makes 1 serving
Ingredients
- ½ cup of canned kidney or other beans, drained and rinsed
- 1 egg and 2 egg whites or 4 egg whites
- 1 cup of fresh spinach or other greens, or ½ cup of cooked vegetables
- Pinch each of cumin and chili powder
- Chopped cilantro
- Black pepper to taste
- Jalapeno or red pepper flakes to taste (for heat)
- 1 ounce of low-fat shredded cheese like cheddar or jack
- 1 taco-sized whole-grain corn tortilla or high-fiber tortilla
Directions
- Spray a skillet with cooking spray and heat it. Add the beans and heat them.
- Add the eggs and stir gently over medium-low heat, until they are cooked.
- Stir in the spinach and black pepper and turn off the heat. Stir until the spinach melts.
- Stir in the cheese. Serve over a tortilla.
Nutrition information per serving: calories: 305 kcal; total fat: 10 g; total carbohydrates: 36 g; sugar: 2 g; fiber: 8 g; protein: 20 g; sodium: 350 mg; cholesterol: 190 mg