Quick and Easy Breakfast Egg Tacos with Spinach

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

On busy weekdays, I enjoy these quick and easy breakfast egg tacos with spinach that keep me full all morning. However, on weekends when I have more time, I let my culinary creativity go wild by adding healthy colorful additions filled with vitamins, minerals and antioxidants.

This MyNetDiary premium recipe for quick and easy breakfast egg tacos is tasty on its own. However, depending on the time you have available and the vegetables you have on hand, think of this recipe as a springboard to transmit you to your very own breakfast taco taste experience. Let creativity reign!

During the week, I usually follow the basic breakfast taco recipe below. However, on weekends or on lazy vacation days, I enjoy enhancing my breakfast egg tacos and improving the nutritional quality with some of these ideas.

Steps to enrich your breakfast egg tacos

Look in your refrigerator for vegetables that need to be eaten up.

Not only will you be creating a mouthwatering colorful egg taco, you will be consuming more nutrients.

Nutrition Fact: As the American Heart Association promotes, adding more color to your plate by eating a rainbow of vegetables will help keep you healthy for life.

Start sauteing those vegetables that take the longest to cook first and add others slowly to the same pan.
- Mushrooms
  - Note: These take at least 15 minutes to become soft.
- Peppers, red, green or yellow. I just discovered a "striped pepper" at our local grocery store, that is red with yellow stripes.
- Onions, red, yellow or white
- Finely grated carrots (cook faster)
- Celery, finely chopped (cook faster)
- Garlic
- Frozen vegetables

If you want to increase your calcium and vitamin D intake, add:
- Feta cheese (Feta cheese compliments spinach well)
- Sharp cheddar (the sharper the cheese, the less you need to use for good flavor)
- Mozzarella
- Parmesan cheese
- Your favorite cheese

Toppings
- Salsa
  - Did you know that 2 Tablespoons of salsa contains only 10 calories and is an excellent source of vitamin A, vitamin C, potassium and the antioxidant, lycopene, which can help prevent cancer.
- For added crunch, fresh vegetables, such as finely diced cucumbers or celery
- Diced avocado and tomatoes
- Finely chopped basil, cilantro or parsley for a fresh herb flavor

Enjoy this healthy breakfast taco recipe, and let us know your favorite enhancements.

Quick and Easy Breakfast Egg Tacos with Spinach

Yield: 1 serving

Nutrition facts per serving (148 grams)

Calories: 210, 7 g fat, 24 g carbohydrate, 13 g protein, 3.8 g dietary fiber, 344 mg sodium

Ingredients

1 medium green onion or scallion (4 1/8" long)
1/2 cup raw spinach
3 sprays vegetable cooking spray oil (about 1/3 second each spray)
1 egg, large
1 egg white, large
1/16 teaspoon salt
2 corn tortillas
1/4 teaspoon Sriracha sauce or hot chili

Instructions

Wash and dice 1 medium green onion or scallion (both white and green parts).
Wash and chop fresh spinach leaves.
Heat a small non-stick pan on the stove to medium heat. Spray the pan with nonstick cooking spray and saute the green onion for 2 minutes.
While the green onion is cooking, scramble 1 egg and 1 egg white. Add the egg + egg white mixture to the onions along with the chopped spinach and cook for 3 minutes.
Flip egg, turn off the heat, add a pinch of salt, then let eggs and veggies cook a few minutes longer until the eggs are done.
When the eggs are done cooking, heat 2 corn tortillas in the microwave for 12 seconds between two wet paper towels.
Place warmed tortillas on a plate and divide egg and veggies mixture evenly between tortillas.
Top with hot sauce and enjoy immediately.
Tip: Garnish with fresh basil leaves as seen in recipe photo.

This recipe (found under the name: quick and easy breakfast tacos) is one of 200+ dietitian approved recipes that will be available with the Premium membership this winter.

Foods & Recipes->Fruit & Vegetables

Dec 11, 2019