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High-Protein Breakfast Tacos (15 Minutes, 28 g Protein)

High-Protein Breakfast Tacos

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Soft scrambled eggs and egg whites with warm cumin black beans, sharp cheddar, and salsa folded into charred corn tortillas, with a spoon of Greek yogurt on top. Eight tacos in 15 minutes from one skillet.
Prep Time 5 minutes
Cook Time 10 minutes
Servings: 4 servings (2 tacos each)
Course: Breakfast
Cuisine: Mexican
Calories: 430

Ingredients
  

  • 6 large eggs
  • 4 large egg whites
  • 0.25 tsp salt
  • 0.25 tsp black pepper
  • 15 oz canned black beans
  • 0.5 tsp ground cumin
  • 2 tsp olive oil
  • 8 corn tortillas
  • 2 oz sharp cheddar
  • 0.5 cup salsa
  • 0.5 cup low fat greek yogurt
  • 0.25 cup fresh cilantro

Equipment

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Method
 

  1. Crack the eggs into a bowl, add the egg whites, salt, and pepper, and whisk until no streaks of white remain. Set aside.
  2. Drain the black beans and rinse them under running water until the foam stops. Grate the cheddar and chop the cilantro.
  3. Warm the tortillas in a dry skillet over medium-high heat, about 30 seconds per side, until soft with a few brown spots. Stack them in a clean towel to keep warm.
  4. In the same skillet over medium heat, add 1 tsp of the olive oil, the beans, cumin, and 2 tbsp of water. Cook 2 minutes, mashing a few beans with the spoon so they hold together. Scrape them into a bowl and cover.
  5. Wipe the skillet, add the remaining 1 tsp oil, and turn the heat to medium-low. Pour in the eggs and let them sit 20 seconds, then push them slowly from the edges toward the center with a spatula.
  6. Keep folding gently for 2 to 3 minutes. When the eggs look set but still slightly wet on top, turn off the heat. They finish cooking in the warm pan.
  7. Fill each tortilla with a spoon of beans, then eggs, then a pinch of cheddar so it melts against the hot eggs. Top with salsa, a spoon of Greek yogurt, and cilantro, and serve two per person.

Nutrition

Calories: 430kcalCarbohydrates: 45.4gProtein: 27.6gFat: 15.9gSaturated Fat: 5.8gCholesterol: 261.3mgSodium: 1038.9mgPotassium: 670.3mgFiber: 11.3gSugar: 3.3gVitamin C: 3.8mgCalcium: 264.4mgIron: 4.2mg

Notes

For meal prep, cook the beans and eggs and store them together in the fridge for up to 3 days, then reheat and fill fresh tortillas in the morning. Rinsing the beans well and using a low sodium salsa trims a meaningful amount of sodium. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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