High-Protein Breakfast Tacos

Rating: 4 stars
2 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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

Gallery

Recipe Summary

total:
15 mins
Servings:
1
Nutrition Profile:
Low-Calorie
High Fiber
Gluten-Free
High Calcium
Bone Health
Healthy Aging
Healthy Immunity
Healthy Pregnancy
Low Added Sugars
Nutrition Info
Advertisement

Ingredients

Directions

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

    Advertisement

  • 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

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

Serving Size: 2 tacos
Per Serving:
446 calories; protein 32.2g; carbohydrates 43.3g; dietary fiber 9.4g; sugars 6.1g; fat 16.1g; saturated fat 6.2g; cholesterol 386.4mg; vitamin a iu 783.8IU; vitamin c 3.1mg; folate 117.6mcg; calcium 241.2mg; iron 4.4mg; magnesium 60.8mg; potassium 714.4mg; sodium 605.5mg; thiamin 0.2mg.
Exchanges:

2 starch, 1 1/2 lean meat, 2 medium fat meat, 1/2 high fat meat
Advertisement

Reviews (1)

Read More Reviews
2 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Natasha
Rating: 5 stars
03/14/2021
It was delicious, fast and filling! We loved this recipe. I want to point out the previous 3 star review that changing everything in the recipe and giving it a 3 star is just not fair! This is an excellent breakfast! Thank you! Read More
TucsonTeeter
Rating: 3 stars
05/02/2014
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
© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 04/11/2021