This morning I was in a little bit of a rush, so nothing fancy was coming out of my kitchen for breakfast. But I was hungry, and I did have about 10-15 minutes to spend on this meal, so once again found myself scoping out the refrigerator.
Small, whole-wheat tortillas, a can of fat-free refried beans, eggs, Laughing Cow Cheese, and salsa; great! A wrap? A burrito? Nah, breakfast tacos!
With all of the protein packed in a single shell, eggs are a breakfast power food—hence why they are probably also the most common breakfast food! Pair eggs with protein-packed beans, calcium rich cheese, whole grains and a little veggies from the salsa and you’ve got yourself a very well-balance breakfast.
Pair the tacos with some juice or a piece of fruit and you have officially covered all of the food groups in one meal.
AND you can make this on a store OR in your dorm in just the microwave. Most of these ingredients have a pretty long shelf-life too, which would make it easy to keep in the fridge and make whenever you’re craving it. You wouldn’t have to eat it every single day.
What you’ll need:
- 2 eggs or 4 egg whites
- 2 small tortillas (preferably whole wheat and high fiber!)
- 2 tablespoons fat free refried beans (any beans would work!)
- 2 wedges Laughing Cow cheese (I prefer Light Swiss)
- 1 tablespoon of salsa (any kind and however much you’d like)
- Optional: hot sauce!
How to do it:
- Place one tortilla on a plate, spread out 1 tablespoon of your beans, and heat in microwave for about 45 seconds. Do it again with the other tortilla and other half of the beans.
- Break up 1 Laughing Cow Wedge per tortilla, sprinkling it out over the beans.
- Now, if using a stove, cook your eggs or egg whites scrambled.
- If using a microwave, crack eggs in to a mug or bowl, microwave for 45 seconds. Stir. Microwave for another minute or so until set (no longer jiggly).
- Once the eggs are done and scrambled, throw the eggs on top of the cheese covered half.
- Top with desired amount of salsa and/or hot sauce.
- Fold and eat!
- The options are endless! Any combination of your favorite foods could work—don’t be afraid to be creative!
- Gluten-free? Try using lettuce instead of the tortillas (but don’t put them in the microwave! Skip that step, heating only the beans, then spreading them onto large leaves of lettuce).
- Dairy free? Skip the cheese and add extra salsa or hot sauce for flavor; avocado is also a delicious, healthy substitute!