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

EatingWell Test Kitchen
Source: EatingWell Magazine, May/June 2014




Ingredient Checklist


Instructions Checklist
  • Whisk eggs and egg whites together in a small bowl; place near the stove.

  • 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 Facts

446 calories; protein 32.2g 64% DV; carbohydrates 43.3g 14% DV; dietary fiber 9.4g 38% DV; sugars 6.1g; fat 16.1g 25% DV; saturated fat 6.2g 31% DV; cholesterol 386.4mg 129% DV; vitamin a iu 783.8IU 16% DV; vitamin c 3.1mg 5% DV; folate 117.6mcg 29% DV; calcium 241.2mg 24% DV; iron 4.4mg 24% DV; magnesium 60.8mg 22% DV; potassium 714.4mg 20% DV; sodium 605.5mg 24% DV; thiamin 0.2mg 24% DV.

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Rating: 3 stars
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 Read More