Breakfast Tacos (sodium modified)
Add color and mega flavor to your day with these protein-packed breakfast tacos. You can pair with some fruit to get servings from all five food groups at the beginning of your day! This recipe also makes for a great lunch or dinner.
For the zesty sauce:
- 1 cup plain, nonfat yogurt
- ¼ cup salsa*
For the tacos:
- 2 teaspoons oil
- 3 green onions, chopped, all of the white and 3-4 inches of green stem
- 1 medium red or green bell pepper, diced
- 1 (15 1/2 ounce) can black beans*, no salt added, drained & rinsed
- 1 clove garlic, minced or ½ teaspoon jarred
- ¾ teaspoon cumin
- ¼ teaspoon ground black pepper
- Non-stick spray
- 6 large eggs or 1 ½ cups liquid pasteurized eggs
- 6 white corn tortillas* (soft taco size, about 5.5”)
- 3 ounces 2% shredded Cheddar cheese (sharp if available)
- Optional: hot sauce*, chopped fresh cilantro
*Choose lowest sodium version available
- Make Zesty Sauce by mixing yogurt and salsa in a small bowl. Refrigerate.
- In a colander, rinse black beans. Drain.
- Chop green onions. Remove core & diced bell pepper. Mince garlic.
- In a large skillet over medium heat, heat oil. Add onions and bell pepper. Cook 3 minutes.
- Add beans, garlic, cumin, & black pepper. Cook another 2-3 minutes. Transfer mixture to a plate. Cover to keep warm.
- Wipe the skillet if needed. Lightly coat with non-stick spray. Warm tortillas in skillet. Remove and cover to keep warm.
- In a small bowl, crack eggs. Beat lightly with a fork.
- Turn heat to medium-low. Re-coat skillet with non-stick spray. Add eggs. Cook, stirring occasionally until eggs are as firm as you like.
- Evenly divide eggs, spooning them into the center of each tortilla. Add bean and veggie mix. Sprinkle 1 tablespoon cheese on top each.
- Fold tortilla over mixture and serve with Zesty Sauce. Add hot sauce and cilantro if using.
- Fun fact: breakfast tacos are very popular for dinner, too! You can make these in about 15 minutes. Eggs are affordable and a great source of protein. Refrigerate your eggs in the carton they came in – they’ll stay fresh longer that way.
- If your budget allows for it, consider using half whole eggs (3 eggs) and half egg whites (6 egg whites) to reduce the fat and cholesterol further. The separated yolks can be frozen for another use or composted.
- Using cheese made from 2% milk instead of whole milk lowers the fat in this recipe, and most people don’t taste any difference.
Nutrition facts panel for the breakfast tacos
Recipe adapted by Laurel Sanville, MS, RDN, LD
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