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 right with these irresistibly delicious Egg and Cheese Breakfast Tacos, complete with a vibrant homemade salsa that will awaken your taste buds! This vegetarian and gluten-free recipe serves four and is perfect for breakfast, lunch, or even a quick dinner. With a ready time of just 45 minutes, you can whip up a satisfying meal that fuels your morning or energizes your afternoon.

Imagine soft, warm corn tortillas cradling fluffy scrambled eggs mixed with green onions, cilantro, and a hint of jalapeño for that perfect kick. The addition of creamy Monterey Jack cheese brings a rich, melty goodness that complements the savory flavors beautifully. Paired with a zesty salsa made from fresh tomatoes, onions, and a splash of lime juice, these breakfast tacos are an explosion of texture and flavor in every bite.

Whether you're rushing to work or lounging on a leisurely Sunday morning, these tacos are not only delicious but also packed with nutrients. With a balanced caloric breakdown, you can enjoy a guilt-free indulgence. Plus, the simple cooking technique makes this meal accessible for home chefs of all skill levels. So grab your fresh ingredients, warm up those tortillas, and get ready to experience breakfast like never before!

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