High-Protein Scrambled Egg Breakfast Tacos: A Nutritious and Delicious Start
Discover a fresh, high-protein take on breakfast with these flavorful scrambled egg tacos, filled with wholesome ingredients and bold taste.
High-Protein Scrambled Egg Breakfast Tacos
Looking for a breakfast that’s packed with protein, rich in flavor, and easy to customize for any taste? Scrambled egg breakfast tacos deliver all that and more. Bursting with fresh vegetables, wholesome beans, and creamy eggs, these tacos are a delicious, healthy way to start your morning or even enjoy breakfast-for-dinner.
Why These Breakfast Tacos Stand Out
- High in protein: Each taco features eggs and black beans for a filling and energizing meal.
- Quick and easy: The entire recipe comes together in under 20 minutes for a fuss-free start to your day.
- Full of veggies: Spinach and fresh herbs add color, flavor, and nutrition.
- Customizable: Choose from a range of toppings to suit any taste or dietary preference.
- Perfect for meal prep or group breakfasts: Easily doubled or tripled to feed the whole family or prep ahead for busy mornings.
Recipe Overview
This breakfast taco recipe brings together fluffy scrambled eggs, black beans, sautéed spinach, and fresh toppings, all nestled in a warm tortilla. The combination provides a balance of protein, fiber, and healthy fats to keep you satisfied for hours.
| Prep Time | Cook Time | Total Time | Yield |
|---|---|---|---|
| 10 minutes | 10 minutes | 20 minutes | 4 servings (8 tacos) |
Ingredients
- 8 large eggs
- 1 cup canned black beans, drained and rinsed
- 2 cups fresh spinach, chopped
- 3/4 cup reduced-fat shredded Cheddar cheese
- 1/4 cup low-fat milk (or your preferred milk)
- 1 tablespoon extra virgin olive oil
- 8 small (6-inch) corn or flour tortillas
- 1/4 cup fresh cilantro, chopped
- Kosher salt and black pepper, to taste
Optional Fresh Toppings
- Diced tomatoes
- Sliced avocado or guacamole
- Thinly sliced red onion
- Salsa or hot sauce
- Greek yogurt (as a healthy sour cream substitute)
- Extra cilantro or scallions
How to Make High-Protein Scrambled Egg Breakfast Tacos
1. Prepare the Veggies and Beans
Heat the olive oil in a large nonstick skillet over medium heat. Add the chopped spinach and cook for 1-2 minutes, stirring until wilted. Stir in the drained black beans and cook for another minute, just until heated through. Transfer the mixture to a bowl; wipe out the skillet.
2. Whisk and Scramble the Eggs
In a large bowl, whisk together the eggs, milk, a pinch of salt, and pepper until fully blended. Place the skillet back on medium-low heat, coat with a little nonstick spray or olive oil, and add the egg mixture.
Using a spatula, gently pull the eggs from the edges toward the center as they set. When they appear slightly undercooked, stir in the shredded Cheddar and cook until just set but still creamy.
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3. Warm the Tortillas
While the eggs are cooking, warm the tortillas on a dry skillet, in the microwave, or directly over a gas flame for about 10 seconds on each side until pliable and warm.
4. Assemble the Tacos
- Place a spoonful of the spinach-black bean mixture onto each tortilla.
- Top with a generous portion of scrambled eggs and cheese.
- Sprinkle with fresh cilantro and any additional toppings you love.
Serve immediately and enjoy a hearty, nutrient-dense breakfast!
Nutrition Benefits
- Eggs provide high-quality protein (6 grams per large egg), vitamin D, choline for brain health, and antioxidants like lutein.
- Black beans are rich in fiber, plant-based protein, and minerals such as iron and magnesium.
- Spinach is packed with vitamins A, C, and K, folate, and iron for immune and overall health.
- Corn tortillas offer whole grain options and are naturally gluten-free.
- Healthy fats from cheese and olive oil add flavor and help you absorb vitamins.
Tips for the Best Breakfast Tacos
- Cook eggs gently: Low and slow scrambling yields creamy, tender eggs.
- Prep in advance: Chop vegetables and drain beans the night before for a speedy morning meal.
- Meal prep: Cook the filling and store it in the refrigerator; warm and assemble tacos just before serving.
- Vary the flavors: Try other greens (like kale), add sautéed mushrooms, or customize with your favorite cheeses.
Easy Ingredient Substitutions and Add-Ins
- Swap Cheddar for Monterey Jack, feta, or a dairy-free cheese alternative.
- Replace black beans with pinto beans or refried beans for variety.
- Use arugula or baby kale instead of spinach for a flavor twist.
- Add a sprinkle of chili flakes or a drizzle of salsa verde for extra heat.
- Boost nutrition by tossing in chopped tomatoes, roasted peppers, or sweet corn.
Serving Suggestions
These scrambled egg tacos pair well with:
- Fresh fruit salad
- Simple breakfast potatoes or hash browns
- Green smoothies
- Sliced oranges or grapefruit for added brightness
Why Eggs Are a Perfect Protein for Breakfast
Eggs are one of nature’s most versatile superfoods. Each large egg clocks in at just 70 calories but contains an impressive 6 grams of protein, heart-healthy fats, and 13 essential vitamins and minerals.
Regular egg consumption has been associated with improved muscle maintenance, healthy metabolism, longer satiety, and better energy throughout the day. The combination of eggs and beans in these tacos helps stabilize blood sugar and reduces the temptation to snack before lunch.
Kid-Friendly and Crowd-Pleasing
- Invite kids to help crack and whisk the eggs, sprinkle in cheese, and build their own tacos from a colorful topping bar.
- Tacos are fun to eat and encourage everyone to try new vegetables or flavor combinations.
- Create a festive atmosphere by serving them as part of a DIY breakfast or brunch taco spread for family or friends.
Frequently Asked Questions
Q: Can I make these tacos ahead of time?
A: Yes, you can prepare the veggie and bean mixture as well as the eggs in advance. Store the components separately in airtight containers in the refrigerator for up to 2 days. Reheat gently and assemble just before serving.
Q: Are these tacos vegetarian?
A: Absolutely. The classic recipe uses only eggs, beans, vegetables, and cheese. For vegan tacos, substitute the eggs with a tofu scramble and use vegan cheese or skip the cheese entirely.
Q: How can I increase the protein content?
A: Add extra egg whites, top with Greek yogurt, or include more black beans or a sprinkle of hemp seeds. You could also add shredded chicken or turkey if you eat meat.
Q: What is the best way to keep tortillas warm for a group?
A: Place warmed tortillas in a clean kitchen towel or foil-covered basket. They’ll stay steamy and pliable for assembly.
Q: What sides work best with breakfast tacos?
A: Simple fruit, home fries, fresh salsa, or a light green salad are ideal compliments.
Storage and Reheating Tips
- Store cooked eggs and bean-spinach mixture in separate airtight containers in the refrigerator for up to 2 days.
- To reheat, microwave gently in 30-second increments or warm in a skillet over low heat.
- Warm tortillas just before serving to keep them soft and prevent breakage.
Make It Your Own!
One of the best aspects of these breakfast tacos is their adaptability. Try experimenting with different fillings, cheeses, and toppings each time you make them. Feel free to turn breakfast into brunch or even a light dinner with this wholesome, protein-rich recipe.
Enjoy a fresh start to your day with scrambled egg breakfast tacos—nutritious, satisfying, and ready in minutes!
References
- https://www.eatyourbooks.com/library/recipes/2992862/high-protein-scrambled-egg-breakfast
- https://www.lizshealthytable.com/2018/07/30/scrambled-egg-tacos-with-cilantro-lime-pumpkin-seed-drizzle/
- https://www.youtube.com/watch?v=2wLk8g2Gh2o
- https://preventionrd.com/bacon-and-egg-breakfast-tacos/
- https://www.prevention.com/food-nutrition/recipes/a35336164/scrambled-egg-tacos-recipe/
- https://www.prevention.com/food-nutrition/recipes/a20524452/scrambled-breakfast-tacos-with-chunky-guacamole/
- https://www.youtube.com/watch?v=laB7C2M1WO8
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