Fast and Healthy Breakfast Tacos

Fast Breakfast Tacos Image

Spicy and filling breakfast tacos have one advantage everyone loves: You can eat them quickly, with your hands.

Eggs are a natural filling, but the sweet potato–black bean combo is an eggless protein option.

(vegetarian, gluten free)


  1. Sweet potato, black bean and crema fresca: Peel a small sweet potato, and cut into 1-inch chunks. Cover, and sauté in olive oil until soft. When nearly done, measure out 2 /3 cup and return to pan (reserve remainder for another use). Add ½ cup cooked black beans to pan. Season with salt and pepper. When heated, spoon mixture into 2 hot corn tortillas. Divide ¼ cup crema fresca or feta cheese between the two tacos, and top with salsa. Makes 2.
  2. Fried egg and avocado: Fry an egg in olive oil until crispy. Add to a hot corn tortilla with red leaf lettuce and avocado slices. Season with salt, pepper and hot sauce. Makes 1.
  3. Microwaved scrambled egg and spinach: In a microwave-safe bowl, mix 2 eggs with 2 tablespoons milk and ½ cup chopped, fresh spinach. Season with salt and pepper, and microwave for 45 seconds or until cooked through. Spoon into two hot corn tortillas, and add some black beans and hot sauce. Makes 2.

PER SERVING (1) (Sweet potato, black bean and crema fresca): 313 cal, 8g fat (2g mono, 2g poly, 4g sat), 20mg chol, 169mg sodium, 48g carb, (12g fiber, 3g sugars), 13g protein

PER SERVING (Fried egg and avocado): 222 cal, 13g fat (8g mono, 2g poly, 3g sat), 186mg chol, 366mg sodium, 15g carb (6g fiber, 0g sugars), 9g protein

PER SERVING (1) (Microwaved scrambled egg and spinach): 119 cal, 5g fat (2g mono, 1g poly, 2g sat), 186mg chol, 83mg sodium, 10g carb (1g fiber, 1g sugars), 8g protein

Special thanks to Delicious Living as a source for this article.

Recipe and photo credit: Lori Eanes

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