High-Protein Breakfast Tacos

High-Protein Breakfast Tacos

1 Review
From: EatingWell Magazine, May/June 2014

In this high-protein breakfast taco recipe, black beans, eggs and cheese are folded into corn tortillas and topped with your favorite salsa.

Ingredients 1 serving

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  • 2 large eggs
  • 2 large egg whites
  • 2 tablespoons shredded Cheddar cheese
  • ½ cup canned black beans, rinsed
  • 2 6-inch corn tortillas, heated
  • 4 teaspoons prepared salsa


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  1. Whisk eggs and egg whites together in a small bowl; place near the stove.
  2. Coat a medium nonstick skillet with cooking spray place over medium heat. Add the eggs and cook, stirring, until almost set, about 4 minutes. Fold in cheese and beans. Divide among tortillas and top with salsa.
  • To warm tortillas, wrap in barely damp paper towels and microwave on High for 30 to 45 seconds or wrap in foil and bake at 300°F until steaming, 5 to 10 minutes.

Nutrition information

  • Serving size: 2 tacos
  • Per serving: 445 calories; 16 g fat(6 g sat); 9 g fiber; 43 g carbohydrates; 32 g protein; 118 mcg folate; 386 mg cholesterol; 6 g sugars; 0 g added sugars; 784 IU vitamin A; 3 mg vitamin C; 241 mg calcium; 4 mg iron; 606 mg sodium; 714 mg potassium
  • Nutrition Bonus: Folate (30% daily value), Calcium (24% dv), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1½ lean meat, 2 medium fat meat, ½ high fat meat

Reviews 1

May 02, 2014
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By: TucsonTeeter
Meets the high protein objective, but... I attached a photo of my version. I added sauteed peppers and onions to increase the fiber and antioxidants. I used organic canned beans that are lower in sodium which reduced the sodium content. I also make my own salsa from low salt tomato products. I omitted the cheese--the peppers and onions made up for the reduction in protein. My philosophy about cheese, is if you can't taste it, leave it out. Rather than use two egg whites, I think I would enhance the protein and nutritional value of this dish by using drained and pressed crumbled extra firm tofu. Pros: Quick to make; easy; flavorful, filling Cons: High sodium; wasted eggs
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