High-Protein Breakfast Tacos

May/June 2014

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

High-Protein Breakfast Tacos

Makes: 1 serving

Serving Size: 2 tacos

Active Time:

Total Time:


  • 2 large eggs
  • 2 large egg whites
  • 2 tablespoons shredded Cheddar cheese
  • 1/2 cup canned black beans, rinsed
  • 2 6-inch corn tortillas, heated
  • 4 teaspoons prepared salsa


  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.

Tips & Notes

  • 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.


Per serving: 445 calories; 16 g fat (6 g sat, 5 g mono); 387 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 6 g total sugars; 32 g protein; 9 g fiber; 602 mg sodium; 718 mg potassium.

Nutrition Bonus: Folate (29% daily value), Calcium & Iron 25% dv), Potassium (21% dv), Zinc (20% dv), Vitamin B12 (18% dv), Vitamin A (16% dv), Magnesium (15% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 1/2 lean meat, 2 medium fat meat, 1/2 high fat meat

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Recipe Categories

Preparation/ Technique
Health & Diet Considerations
High calcium
High fiber
High potassium
Gluten free
Ease of Preparation
Total Time
30 minutes or less
May/June 2014
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