Five Minute Healthy Breakfast Tacos

Make these Healthy Breakfast Tacos in just five minutes! These are made with scrambled eggs, black beans, salsa, and avocado for a hearty and tasty breakfast.

296 CALORIES35g CARBS9g FAT21g PROTEIN
1 Comment

Quick and easy breakfasts definitely don't have to be boring. So put away the energy bars, instant oatmeal, and pre-packaged breakfast sandwiches and instead make these five-minute breakfast tacos. Your belly will thank you.

These breakfast tacos are packed with protein and healthy fats from eggs and avocado. They have plenty of fiber from the black beans and corn tortillas. And they have plenty of flavor from the salsa and spices. 

I have no doubt this will quickly become one of your favorite breakfasts. And if you have ever been to Texas and has a Texas breakfast taco, you know just how yummy these are.

To make them even healthier, consider adding in some extra veggies. Throw in some fresh spinach, diced zucchini, or tomatoes. If you happen to have any leftover roasted squash or sweet potatoes, they really take these tacos to the next level. You could also add some shredded cheese, diced ham, turkey bacon, or turkey sausage.

One quick note, these five-minute breakfast tacos are made in the microwave. If you prefer a skillet version, try these Homemade Breakfast Tacos with potatoes, bacon, veggies, and eggs. We also love these Breakfast Burritos and Breakfast Quesadillas.

What You'll Need for Breakfast Tacos

  • Eggs: Traditionally breakfast tacos are made with scrambled eggs. Use whole eggs, egg whites, or a combination of both.
  • Beans: To add some fiber to these tacos, I like to add canned black beans. Pinto beans or refried beans would work great as well. 
  • Avocado: To add healthy fats and tame down the spice, avocado is the perfect addition. Guacamole is also delish.
  • Tortillas: Corn tortillas are my preference for egg tacos but you could also use flour tortillas, low carb tortillas, or almond flour tortillas.
  • Salsa: Finish these tacos with your favorite salsa. Usually, I like spicy red salsa but they are also great with pico de gallo or just some hot sauce. 

What toppings work on breakfast tacos?

If you can put it on a regular taco, you can put it on an egg taco. think of it this way, the egg is just filling in for a more traditional protein like chicken, steak, or carnitas

  • Shredded cheese
  • Queso fresco
  • Avocado
  • Guacamole
  • Pico de Gallo
  • Salsa Verde
  • Cilantro
  • Salsa Roja
  • Chipotle peppers
  • Fresh or pickled jalapenos
  • Beans
  • Crispy bacon
  • Crumbled sausage

Recipe Ideas

There are lots of ways to customize this recipe to use what you have on hand or your favorite breakfast taco ingredients. 

  • Add bacon, turkey sausage, or soyrizo for extra protein and flavor.
  • Make the eggs in a skillet and add spinach, bell peppers, onions, or mushrooms. Or make a batch of sauteed veggies on the side to add.
  • Add homemade taco seasoning to the eggs for extra flavor.
  • Finish the taco with fresh cilantro and a squeeze of fresh lime juice.
  • Instead of beans, make these with some leftover cooked rice or quinoa.
  • Spread a thin layer of refried beans to the taco instead of adding whole beans.
  • Turn these into crispy breakfast tacos with your own homemade taco shells.

Frequently Asked Questions

Here are some of the most common questions about preparing breakfast tacos.

Breakfast tacos are best made right before serving since eggs don't reheat well after being cooked. The only exception to this would be if you made something like a frittata and used that to assemble breakfast tacos in the morning. 

That's completely up to you. Breakfast tacos can be very mild or you can make them super spicy with salsa and hot sauce.

It is said that breakfast tacos were invented in Texas although no one is sure of the true origin. One thing that is certain is that breakfast tacos are very popular in Texas and Austin is famous for its breakfast tacos. Breakfast tacos are generally not very common in Mexico and are more of a Tex-Mex creation.

The Recipe
Healthy breakfast tacos with black beans, eggs, avocado, and salsa in corn tortillas.

Five Minute Healthy Breakfast Tacos

PREP TIME: 2 Min
COOK TIME: 3 Min
TOTAL TIME: 5 Min
1 Comment
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Ingredients

USMETRICS
  • 1 egg
  • 2 egg whites
  • 1/4 cup canned black beans
  • 1/8 tsp. oregano
  • 1/8 tsp. cumin
  • Salt and pepper
  • 2 corn tortillas
  • 2 tbsp. avocado
  • 2 tbsp. salsa (I recommend chipotle but any will work)

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Instructions

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1

Spray a microwave-safe dish with cooking spray. Whisk together the eggs, egg whites, black beans, cumin, oregano salt, and pepper. If your are adding extra veggies stir them in as well. If your veggies are raw, you can microwave them first for 1-2 minutes until just tender. You can also scramble the eggs in a pan.

2

Microwave the eggs for 1 minute. Remove and scramble with your fork. Return to microwave for 1-1.5 minutes until cooked through.

3

Warm the tortillas. I prefer to do this directly on the burner on the stove so they toast a bit but you could also microwave them for 10-15 seconds.

4

Assemble your tacos with your favorite salsa, avocado, and any additional toppings.

Nutritional Facts
Serving Size: 2 tacos
Amount Per Serving
Calories 296
Calories from Fat 83
% Daily Value *
Total Fat 9g
13%
Saturated Fat 2g
11%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 186mg
62%
Sodium 629mg
27%
Total Carbohydrate 35g
12%
Dietary Fiber 9g
36%
Sugars 1g
Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Five Minute Healthy Breakfast Tacos
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Lisa Crown
March 12, 2020 - 01:57
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5
Well I love tacos and i guess tacos can be healthy too when you use the right ingridients. Tacos for breakfast sounds fun and tasty. Thanks.
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