
Description
Start your day right with these Healthy Breakfast Tacos & Burritos! Made with wholesome ingredients like scrambled eggs, lean protein, fresh veggies, and whole wheat tortillas, these are a nutritious and satisfying option for a quick breakfast. Perfect for meal prep and easy to customize with your favorite fillings!
Ingredients
Base Ingredients (For 4 Servings)
- 4 whole wheat or corn tortillas (for tacos) OR 2 large whole wheat tortillas (for burritos)
- 4 large eggs (or egg whites for a lighter option)
- ½ cup black beans (drained and rinsed)
- ½ cup bell peppers (diced)
- ¼ cup red onion (chopped)
- ½ cup spinach or kale (chopped)
- ½ cup cooked turkey sausage or tofu (crumbled)
- ½ tsp garlic powder
- ½ tsp cumin
- ½ tsp chili powder
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil
Optional Toppings & Add-Ins
- ¼ cup avocado (sliced or mashed)
- ¼ cup shredded cheese (cheddar, feta, or Mexican blend)
- 2 tbsp salsa or pico de gallo
- 1 tbsp Greek yogurt (as a sour cream alternative)
- Fresh cilantro (for garnish)
Instructions
Step 1: Cook the Filling
- Heat olive oil in a skillet over medium heat. Add onions and bell peppers; sauté for 2 minutes.
- Add turkey sausage (or tofu) and cook for another 3 minutes, stirring occasionally.
- Stir in black beans, spinach, garlic powder, cumin, chili powder, salt, and black pepper. Cook for 2 minutes, then set aside.
Step 2: Scramble the Eggs
- In a bowl, whisk the eggs and season with a pinch of salt and pepper.
- In the same skillet, lightly coat with cooking spray or oil and cook eggs over medium-low heat, stirring occasionally until soft and fluffy.
Step 3: Assemble the Tacos & Burritos
For Tacos:
- Warm tortillas in a dry pan or microwave for 10 seconds.
- Fill each tortilla with scrambled eggs and veggie-bean mixture.
- Top with avocado, salsa, Greek yogurt, and cheese as desired.
For Burritos:
- Use large tortillas and spread the filling evenly down the center.
- Add toppings, fold in the sides, and roll tightly into a burrito.
Step 4: Serve & Enjoy!
- Serve immediately, or wrap burritos in foil for meal prep.
Serving Suggestions
- With a Side of Fruit: Pair with berries or a banana for added fiber.
- Add a Protein Boost: Include extra turkey sausage, grilled chicken, or tofu.
- For Extra Crunch: Add shredded lettuce or chopped cucumbers.
Nutrition (Per Serving – Approximate)
- Calories: 320
- Protein: 22g
- Carbohydrates: 28g
- Fat: 12g
- Fiber: 6g
Tips & Variations
- Make It Spicy: Add diced jalapeños or a drizzle of hot sauce.
- Gluten-Free Option: Use corn tortillas or gluten-free wraps.
- Dairy-Free Alternative: Swap cheese for nutritional yeast and use dairy-free yogurt.
- Meal Prep Friendly: Wrap burritos tightly in foil and store in the fridge for up to 3 days or freeze for up to 2 months.
Saving & Storage
- Refrigeration: Store tacos in an airtight container for up to 3 days.
- Freezing: Freeze burritos individually wrapped in foil for up to 2 months.
- Reheating: Warm in a skillet or microwave (covered with a damp paper towel) for 1-2 minutes.
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