Egg and Cheese Breakfast Tacos with Homemade Salsa

Vegetarian
Gluten Free
Health score
7%
Egg and Cheese Breakfast Tacos with Homemade Salsa
45 min.
4
342kcal

Suggestions


Start your day off on a delicious note with these Egg and Cheese Breakfast Tacos, a delightful blend of flavors that will satisfy your taste buds while being surprisingly healthy! Perfect for busy mornings or leisurely brunches, this dish brings together simple yet vibrant ingredients that pack a flavorful punch. Whether you're a vegetarian looking for a hearty meal or simply someone who loves a good breakfast, these tacos are a fantastic option.

Imagine waking up to the aroma of lightly scrambled eggs infused with fresh cilantro, jalapeño, and aromatic spices, all tucked inside warm, gluten-free corn tortillas. But that’s not all; these tacos come alive with a homemade salsa made from juicy tomatoes, green onions, and a zesty lime kick that complements the creaminess of reduced-fat sour cream and Monterey Jack cheese.

Quick to prepare in just 45 minutes, this recipe offers a hearty serving for four, making it ideal for family meals or gatherings with friends. Not only are they gluten-free and vegetarian, but they also ring in at a modest 342 calories per serving, allowing you to indulge without the guilt. So gather your ingredients, and let’s whip up a breakfast taco feast that’s not only delicious but also brimming with nutrition!

Ingredients

  • 6-inch corn tortillas ()
  • large eggs lightly beaten
  • tablespoons cilantro leaves fresh chopped
  • teaspoon garlic divided minced
  • 0.3 cup green onions chopped
  • 0.3 teaspoon ground cumin 
  • teaspoon jalapeno minced
  • 0.3 teaspoon kosher salt 
  • teaspoons juice of lime fresh divided
  • tablespoon milk 1% low-fat
  • teaspoons cup heavy whipping cream sour reduced-fat
  • ounces monterrey jack cheese shredded with jalapeño peppers
  • 0.3 cup onion red chopped
  • cup refried beans organic
  • cup tomatoes chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic.
  2. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl.
  3. Combine milk and eggs in a medium bowl; stir with a whisk.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add green onions to pan; saut 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly.
  6. Remove from heat.
  7. Warm tortillas according to package directions.
  8. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Nutrition Facts

Calories342kcal
Protein22.74%
Fat36.64%
Carbs40.62%

Properties

Glycemic Index
78.13
Glycemic Load
12.4
Inflammation Score
-7
Nutrition Score
16.405652149864%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.27mg
Luteolin
0.02mg
Isorhamnetin
0.5mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:342.12kcal
17.11%
Fat:13.93g
21.43%
Saturated Fat:5.86g
36.63%
Carbohydrates:34.74g
11.58%
Net Carbohydrates:28.08g
10.21%
Sugar:4.21g
4.67%
Cholesterol:294.6mg
98.2%
Sodium:717.22mg
31.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.45g
38.91%
Selenium:28.79µg
41.13%
Phosphorus:401.3mg
40.13%
Vitamin B2:0.46mg
27.33%
Fiber:6.66g
26.66%
Calcium:239.79mg
23.98%
Vitamin A:1002.36IU
20.05%
Vitamin K:17.44µg
16.61%
Iron:2.92mg
16.23%
Vitamin B6:0.32mg
15.97%
Zinc:2.26mg
15.04%
Magnesium:59.15mg
14.79%
Vitamin B12:0.84µg
14.03%
Manganese:0.28mg
13.88%
Folate:53.84µg
13.46%
Vitamin B5:1.32mg
13.16%
Vitamin C:10.37mg
12.57%
Vitamin D:1.64µg
10.95%
Potassium:370.02mg
10.57%
Copper:0.18mg
8.84%
Vitamin E:1.3mg
8.65%
Vitamin B1:0.11mg
7.49%
Vitamin B3:1.16mg
5.81%
Source:My Recipes