Gluten-Free Egg and Black Bean Breakfast Tacos

breakfast tacos
Kaleigh McMordie, MCN, RDN, LD

Nutrition Highlights (per serving)

Calories 285
Fat 11g
Carbs 35g
Protein 13g
View All
Total Time 20 min
Prep 10 min, Cook 10 min
Servings 2 (1 taco each)

Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.

Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.

These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.

Ingredients

  • olive oil spray
  • 2 tablespoons onion, diced
  • 1 tablespoon jalapeno, diced
  • 1/4 cup low sodium black beans
  • 1 large egg
  • 1 tablespoon skim milk
  • 2 corn tortillas
  • 1/4 small avocado, sliced
  • 1 tablespoon cilantro

Preparation

  1. Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.
  2. Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.

  3. In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.

    Ingredient Variations and Substitutions

    You can use egg whites or egg substitute in place of the egg for a lower-fat version.

    Cooking and Serving Tips

    Serve with a side of fresh fruit for a balanced meal.

    Nutrition Facts
    Servings: 2 (1 taco each)
    Amount per serving  
    Calories 285
    % Daily Value*
    Total Fat 11g 14%
    Saturated Fat 3g 15%
    Cholesterol 186mg 62%
    Sodium 162mg 7%
    Total Carbohydrate 35g 13%
    Dietary Fiber 9g 32%
    Total Sugars 3g  
    Includes 0g Added Sugars 0%
    Protein 13g  
    Vitamin D 1mcg 5%
    Calcium 110mg 8%
    Iron 3mg 17%
    Potassium 527mg 11%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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