High Protein Breakfast Tacos (Sausage and Cheese)
User Reviews
5
High Protein Breakfast Tacos (Sausage and Cheese)
Description
High Protein Breakfast Tacos feature a blend of turkey sausage and diced yellow onion sautéed before adding eggs and egg whites mixed with garlic powder, onion powder, Italian seasoning, salt, and pepper. Once the eggs are softly scrambled and cooked through, shredded cheddar cheese is folded in to add richness. Portions of the egg mixture are spooned into small flour tortillas, which can be quickly seared on both sides to firm up the taco shells and add a slight char for texture. These tacos are satisfying due to their mix of protein, fat from cheese, and mild seasoning, making them a good choice for a filling morning meal or brunch.
The savory filling balances the mild flour tortillas, and optional searing helps the taco hold its shape when eaten. The seasoning adds subtle layers of flavor without overwhelming the dish. These tacos can be served with salsa, guacamole, or sauces according to taste.
For storage, the tacos can be wrapped tightly and frozen for up to one month or refrigerated for a week. Thaw overnight if frozen and reheat in an air fryer or covered skillet until warm. Gluten-free tortillas or dairy-free cheese can be substituted for dietary needs.
Ingredients
- 8 flour tortillas I used Mission carb balance, small
- 1 cup turkey sausage crumbled, 114g
- 1/2 yellow onion finely diced, medium, 135g
- 3 egg large
- 1.5 cups egg white
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Italian seasoning
- 1/2 tsp salt or to taste
- 1/2 tsp black pepper or to taste
- 3/4 cup cheddar cheese 2%, 84g
Instructions
- Spray a large skillet with cooking spray. Add the onions and sausage and saute for a minute or two.
- Whisk in the eggs, egg whites, seasonings, salt and pepper. Stir frequently until eggs are cooked. Then fold in the shredded cheese at the end. Taste and add more salt or seasonings to taste.
- Add 1/8 of the mixture (105g) to each tortilla.
- Optional step: Spray a clean skillet with cooking spray and sear each side of the taco for 1-2 minutes to give it a nice char, make the tortilla firmer and hold it in place better.
- Serve with salsa, guac or your favorite sauce and enjoy!
Notes
- Use gluten-free tortillas to make this recipe gluten-free.
- Substitute dairy-free cheese to accommodate dairy-free diets.
- After cooking, allow tacos to cool completely before wrapping tightly in foil and freezing for up to 1 month.
- For reheating frozen tacos, thaw in the refrigerator overnight and warm in an air fryer at 350°F for 3-4 minutes or in a covered skillet until heated through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 397 kcal
% Daily Value*
| Serving | 2 tacos (2 tortillas with 209g mixture) | |
| Calories | 397kcal | 20% |
| Carbohydrates | 30.4g | 10% |
| Protein | 32.6g | 65% |
| Fat | 16.1g | 25% |
| Saturated Fat | 6.8g | 34% |
| Fiber | 18.6g | 74% |
| Sugar | 2.6g | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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