Scrambled Egg Tacos
My Egg Tacos are great any time of day or night, and are super easy to make for just you or a crowd! Keep reading to learn about my favorite toppings, nutritional benefits, and how to make it quick during the week and brunchy on the weekends.
A Breakfast History1
According to an article in The Atlantic, Americans eat a narrower variety of foods for breakfast than any other country. We have gravitated to a select list of “breakfast foods”––eggs, muffins, oatmeal, grits, juice, toast and bagels––regional variations exist, but our menu is predictably limited. Adding variety to your diet, is key for your health and happiness, and my Egg Tacos are just the thing!
As America grew into a wealthy nation during the Industrial Revolution the ability to buy special foods, just for breakfast became a signal of sophistication and now a cultural norm. Cereal and packaged baked goods, began to be heavily marketed to us around this time and became the epitome of a healthy way to start your day.
The Western diet has gravitated towards the ease of a bowl of cereal, granola bar or piece of fruit for convenience in our hectic lives. If this is working for you great, but a variety of different foods including my Egg Tacos, keeps eating interesting, and provides a wider spectrum of nutritional benefits.
Are Eggs Even Healthy?2
Eggs are a big part of my diet from scrambled or fried with toast, to hard boiled and their key role in baked goods—I love eggs! We typically associate eggs with breakfast, but dishes like my Egg Tacos and Egg Bean Burrito are definitely delicious any time of day.
Nutrition 2,3
Eggs pack big a big nutrition punch in a cute little package –– a large egg has about 76 calories, 6 grams of proteins, and five grams of fat. By enjoying my Egg Tacos you will also gain B-vitamins, including B12, which is used in the body to make DNA and helps prevent a certain type of anemia. Eggs are also a good source of vitamins A, D, E and biotin and choline. Most of the vitamins are found in the egg yolk.
Cholesterol
Half of the calories in eggs come from fat, about 30% is saturated fat, and there are about 186 mg of cholesterol. Cholesterol has been demonized because too much of it is connected to cardiovascular disease, but it is also necessary to build cells and make vitamins and other hormones. We get cholesterol from animal foods such as my Egg Tacos, meat, and dairy, and it is also made by our liver.
The Dietary Guidelines for Americans is released every 5 years by the US federal government and provides updated food and nutrition recommendations. In 2010 the limit on dietary cholesterol was 300 mg per day. In 2015 the upper limit was removed due to a lack of evidence, stating “…individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern. In general, foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats.” 4
The American Heart Association suggests one egg per day is part of a healthy diet. Jo Ann Carson, professor of clinical nutrition believes that eating an egg a day as part of a healthy diet for healthy individuals is reasonable. If eggs are the only cholesterol you intake then you can most likely include more eggs in your diet.
A study published in The American Journal of Clinical Nutrition, found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes. The study participants were on a healthy diet designed to lose weight. So eggs can be part of a healthy dietary pattern. It is recommend to limit saturated fat like dairy and fatty meat to less than 10% of total calories consumed per day.5
Let’s Get Cooking!
For many, breakfast needs to be ready quick and there are a few recipe adjustments to make my Egg Tacos a speedy option! The addition of sautéed veggies, seasoning and toppings are delicious, but not necessary. In a pinch you can cut out all the extras and simply scramble eggs, heat up tortillas and enjoy!
If you have the time for breakfast, brunch, lunch or even dinner I highly suggest following the recipe as is for scrumptious results! If you have guests—of any age—I like keeping the toppings on the side for everyone to add themselves. Enjoy!
Similar Pages
Looking for more egg-cellent recipes? Try my Healthy Egg Bake, Healthy Egg Salad with Avocado, and Oats with Fried Eggs.
References
- Garber M. A Brief History of Breakfast, the Most Contentious Meal of the Day. The Atlantic. Published June 19, 2016. https://www.theatlantic.com/entertainment/archive/2016/06/breakfast-the-most-contentious-meal-of-the-day/487220/
- Are eggs good for you or not? www.heart.org. https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not
- Calories in an Egg: Whites Vs. Yolks, Protein, Cholesterol, and More. Healthline. Published August 16, 2016. https://www.healthline.com/health/food-nutrition/calories-in-an-egg
- A Closer Look Inside Healthy Eating Patterns – 2015-2020 Dietary Guidelines | health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#callout-seafood-heading
- Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase | The American Journal of Clinical Nutrition | Oxford Academic. https://academic.oup.com/ajcn/article/107/6/921/4992612?login=true
Ingredients
- 2 teaspoons olive oil divided
- ½ onion diced
- ½ bell pepper diced
- 1 teaspoon cumin
- 4 eggs beaten
- ½ teaspoon kosher salt
- 1/8 teaspoon ground black pepper
- 4 corn tortillas warmed
- Optional toppings: sour cream salsa, beans, shredded cheese, cilantro, lime wedges
Instructions
- In a skillet over medium heat, add 1 teaspoon oil. Add onion, pepper, and cumin and saute, approximately 3 minutes. Set aside on a plate.
- In same skillet over medium heat, add remaining 1 teaspoon oil. Add eggs, salt, and pepper and cook. Gently move eggs while cooking with a spatula or wooden spoon till scrambled to desired consistency.
- Place tortillas on two plates and split sauteed vegetables and scrambled eggs between them.
- Serve with optional toppings.
Video
Notes
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Two Healthy Diets — One Delicious Cookbook
I’ve combined DASH diet and Mediterranean diet recipes into something even better… Presenting The Mediterranean DASH Diet Cookbook.
Please add some portion size nutrition information.
I generally do not provide nutrition facts for recipes on this site. My goal is to encourage cooking and eating a range of whole foods without focusing on the numbers. For this recipe specifically, depending on the tortilla brand and type used, the nutrition facts may range. There are several reputable sites online and food tracking app’s where you can add the recipe and get the associated nutrition facts.