Whether it's taco Tuesday or any other day, starting off with a breakfast taco doesn't need to feel like a splurge. With a few health-conscious tweaks, tacos can become a nutritious a.m. dish.
Bonus: They're easy to make and wrap up for on-the-go eating, so you'll be out the door in no time.
These five breakfast taco recipes will help you start your morning with a (healthy) flavor fiesta.
Guacamole and Egg Soft Tacos
If you're a chronic snooze-hitter and find yourself strapped for time in the morning, this is the taco for you. This recipe needs only four minutes to prepare and is high in fiber and protein, which will help you stay satiated right through lunch.
Pro tip: Opt for homemade guacamole (made the night before), which can be a cheaper and lower-sodium alternative.
Shiitake Bacon Breakfast Tacos
Breakfast isn't quite breakfast without bacon. But as a processed meat, bacon can be high in saturated fat and calories, according to Harvard Health Publishing. Many processed meats are also high in sodium, nitrates or nitrites, which can increase your risk of certain diseases, according to the Mayo Clinic.
Instead, this recipe uses shiitake mushrooms to give your dish that bacon-like crisp and crunch. Not only are these fungi a lower-fat alternative, but shiitake mushrooms are also great for boosting immunity, according to an April 2015 study published in the Journal of the American College of Nutrition. Shiitake mushrooms can also help reduce inflammation, the study found.
Vegetarian Breakfast Tacos
Unlike most breakfast taco dishes, this recipe calls for tofu instead of eggs, making it a good animal-product-free option. This recipe is low in fat and packed with nutrient-dense vegetables like onion, carrots and parsley.
Breakfast Tacos with Eggs, Avocado and Cotija
These vegetarian tacos are topped with Mexican-originated cotija cheese and protein-rich free-range eggs. This recipe also calls for avocado oil, which is high in unsaturated fats and may help lower the risk of heart disease when used in place of saturated and trans fats, according to the Mayo Clinic.
Although they're often debated due to cholesterol levels, eggs actually have minimal affect on your blood cholesterol compared to saturated and trans fats, according to the Mayo Clinic. Typically, it's the foods paired with eggs (like bacon) that are responsible for adverse health affect, like increasing your risk of heart disease.
Big Stuffed Breakfast Soft Taco
A combination of protein and whole grains makes for a nutritious breakfast — and this recipe has them both! Starting your day with a high-protein meal can help promote satiety and ward off hunger throughout the morning, according to a September 2014 study published in Nutrition Journal. With 30 grams of protein per serving, this dish will help keep you full all morning.
Whole grains (like the kind in this tortilla) are high in fiber, a nutrient that promotes healthy digestion, according to the Whole Grains Council. Eating whole grains may also help reduce the risk of diseases like heart disease and obesity.
- Whole Grains Council: "Whole Grains 101"
- Nutrition Journal: "Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women"
- Mayo Clinic: "Eggs: Are they good or bad for my cholesterol?"
- Mayo Clinic: "Which type of oil should I use for cooking with high heat?"
- National Institutes of Health: "Vitamin A"
- Journal of the American College of Nutrition: "Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults."
- Mayo Clinic: "Revamping Your Plate to Reduce Processed Meats"
- Harvard Health Publishing: "Which Foods Don't Belong in a Healthy Diet?"
- Harvard Health Publishing: "The truth about fats: the good, the bad, and the in-between"