Quick Breakfast Taco

May/June 2008, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Diet (2007)

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A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

"An Alaskan neighbor at our fish site would use similar ingredients, sometimes adding homestyle potatoes, sausage, or bacon. He would make them by the dozen, then freeze to serve later or share with fellow fisherman as he drove up the...

Makes: 1 serving

Serving Size: 2 tacos

Active Time:

Total Time:


  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • 1/2 cup liquid egg substitute, such as Egg Beaters


  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.


Per serving: 239 calories; 7 g fat (2 g sat, 2 g mono); 4 mg cholesterol; 24 g carbohydrates; 2 g added sugars; 2 g total sugars; 21 g protein; 3 g fiber; 443 mg sodium; 558 mg potassium.

Nutrition Bonus: Iron (19% daily value), Zinc (17% dv), Calcium (17% dv), Potassium (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 lean meat

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