Recipe for Healthy Breakfast Tacos

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

1. Spray a skillet with cooking spray and heat it. Add the beans and heat them.
2. Add the eggs and stir gently over medium-low heat, until they are cooked.
3. Stir in the spinach and black pepper and turn off the heat. Stir until the spinach melts. 
4. 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

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Reviewed by Heather Tonkins, Lark Health Coach