There aren’t many better breakfast options than the hearty and tasty breakfast tacos. Breakfast tacos are a fun, adaptable alternative for satisfying a hearty need when pregnant, feeding a toddler, or preparing a quick supper for the kids. Warm tortillas filled with savory fillings and delicious toppings make for a satisfying, easy breakfast.
A beloved Tex-Mex staple, breakfast tacos are becoming a nationwide trend. From fast-food chains like Taco Bell and Taco John’s to local favorites like Rudy’s, these tacos are now a go-to for breakfast lovers.
In this guide, we’ll cover everything from tasty recipes to the best places to find breakfast tacos, whether you’re craving a Taco Bell taco or want to try making your own.
What Are Breakfast Tacos?
Breakfast tacos are a beloved combination of scrambled eggs, savory meats, fresh veggies, and tasty salsas, all wrapped in a warm tortilla. Because they provide a quick, adaptable meal for many palates, these mouthwatering packets of flavor have come to represent breakfast. Breakfast tacos are perfect for busy mornings, pregnancy cravings, or feeding the kids because they’re easy to make and even easier to eat.
Key Ingredients of a Breakfast Taco:
- Tortillas: Typically soft corn or flour tortillas, but some prefer crunchy taco shells for an added texture.
- Eggs: Scrambled or fried eggs are the cornerstone of most breakfast tacos.
- Protein: Options like bacon, sausage, chorizo, or even plant-based alternatives can be added for a filling option.
- Veggies: Common fillings include avocado, onions, tomatoes, and peppers.
- Toppings: Cheese, salsa, sour cream, and cilantro are popular topping choices.
Nutritional Value of Breakfast Tacos
Breakfast tacos not only offer an explosion of flavors but can also be a nutritious meal, depending on the ingredients used. These tacos can be customized to accommodate a range of dietary requirements because there are numerous fillings, toppings, and tortilla options. The possible nutritional advantages of breakfast tacos are broken down below, with an emphasis on a few typical ingredients.
1. Cheese: Calcium for Strong Bones
Cheese is frequently added to breakfast tacos and is a wonderful source of calcium, which is crucial for healthy bones, particularly in developing children and expectant mothers. But since cheese can contain a lot of fat, it’s best to use it sparingly.
Nutritional Facts per 1 ounce of shredded cheddar cheese:
- Calories: 114
- Protein: 7g
- Fat: 9g
- Carbohydrates: 1g
- Calcium: 200mg (20% DV)
2. Avocado: Healthy Fats and Fiber
Monounsaturated lipids, which are good for the heart, are introduced when avocado is added to breakfast tacos. Additionally, they offer fiber, which facilitates digestion. For pregnant women who require additional nutrients and good fats to maintain their own health as well as the growth of the unborn child, avocados are a great choice.
3. Chorizo: Flavor with a Boost of Iron
In addition to adding taste, chorizo provides iron, which is essential for healthy blood, particularly during pregnancy. Although chorizo is high in protein, it should only be consumed in moderation because it also includes fat.
Nutritional Facts per 1 ounce (28g) of cooked chorizo:
- Calories: 120
- Protein: 7g
- Fat: 9g
- Carbohydrates: 1g
- Iron: 0.6mg (3% DV)
Nutritional Facts per 1/2 medium avocado:
- Calories: 120
- Protein: 1.5g
- Fat: 11g
- Carbohydrates: 6g
- Fiber: 5g
- Potassium: 485mg
4. Sautéed Vegetables: A Boost of Vitamins and Minerals
In addition to improving the taste of your breakfast tacos, sautéed vegetables like peppers, onions, and spinach also add a number of vital vitamins and minerals. Vegetables like spinach are particularly high in folate, iron, and calcium, which are especially vital during pregnancy.
Nutritional Facts per 1 cup of sautéed spinach:
- Calories: 40
- Protein: 5g
- Fat: 0.5g
- Carbohydrates: 7g
- Fiber: 4g
- Calcium: 245mg (24% DV)
5. Eggs: A Protein Powerhouse
A staple of most breakfast tacos, eggs are a fantastic source of protein, which is essential for both kids and adults. They also contain important nutrients, including vitamins D and B12, antioxidants like lutein and zeaxanthin that are beneficial to the eyes, and choline, which is necessary for brain function.
Nutritional Facts per 1 Large Egg:
- Calories: 72
- Protein: 6g
- Fat: 5g
- Carbohydrates: 1g
- Fiber: 0g
Eggs are an excellent source of folate for expectant mothers, which is essential for the growth of the fetus.
6. Whole Wheat Tortillas: A Healthier Option
Using whole wheat tortillas instead of tortillas that consist of pulped flour could extend further health benefits. The increased amounts of fiber content in whole-wheat tortillas help in digestion and sustain energy levels. They also contain more iron and magnesium and other vitamins and minerals.
Nutritional Facts per 1 medium whole wheat tortilla:
- Calories: 130
- Protein: 4g
- Fat: 3g
- Carbohydrates: 22g
- Fiber: 3g
7. Salsa: Low-Calorie Flavor Enhancer
Salsa is often a favorite topping for breakfast tacos, and it’s a great way to add flavor without adding many calories. Salsa is typically low in calories and can provide antioxidants from ingredients like tomatoes, onions, and cilantro.
Nutritional Facts per 1 tablespoon of salsa:
- Calories: 5
- Protein: 0g
- Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
Best Breakfast Taco Chains You Must Try
If you’re craving breakfast tacos but don’t have the time to cook, you can find some of the best options from your favorite chains. Here’s where you can go for a quick and satisfying taco fix.
Taco Bell Breakfast Tacos
Taco Bell is known for its creative takes on classic fast food, and their Taco Bell breakfast menu doesn’t disappoint. With contents like scrambled eggs, bacon, and creamy sauces, the fast-food juggernaut provides a variety of morning taco alternatives, including the morning Soft Taco and the Breakfast Crunchwrap. Taco Bell’s breakfast menu is a must-try for anyone who is pressed for time or has a yearning for something simple and quick.
Taco John’s Breakfast Tacos
When it comes to Taco John’s breakfast, they bring their signature flavors to the breakfast taco game. With their distinct potato oles and scrambled eggs wrapped in a flour tortilla, Taco John’s offers a unique take on breakfast tacos. Their hearty taco options are perfect for people with bigger appetites, giving a fun twist to the traditional taco.
Taco Cabana Breakfast Tacos
Another favorite for breakfast tacos is Taco Cabana, known for its Tex-Mex flair and a solid breakfast taco selection. Taco Cabana breakfast tacos are a delicious, satisfying start to the day with options like the popular migas taco and chorizo tacos. Taco Cabana also offers customization with fresh salsa and a variety of hot sauces to add some extra kick.
Rudy’s Breakfast Tacos
If you’re in the mood for a more authentic, locally-loved breakfast taco experience, Rudy’s BBQ in Texas serves up Rudy’s breakfast tacos with all the classic Tex-Mex flavors. Their breakfast tacos feature options like brisket, sausage, and eggs, all wrapped in a soft tortilla. Rudy’s commitment to quality meats and fresh ingredients makes their breakfast tacos stand out among the competition.
Jack in the Box Breakfast Tacos
Many people who are searching for a quick and satisfying breakfast meal love Jack in the Box‘s breakfast tacos. With selections like the Breakfast Jack Taco, which mixes scrambled eggs, bacon, and cheese in a soft tortilla, Jack in the Box delivers convenience and a great taco experience, all for an inexpensive price.
Del Taco Breakfast Tacos
Del Taco’s breakfast tacos offer a unique twist with options like the Bacon & Egg Taco or the Bacon Breakfast Burrito Taco, which include creamy sauces and crunchy bacon. Known for its value, Del Taco serves tacos with fresh ingredients that make it easy to enjoy breakfast on the go.
Whataburger Breakfast Tacos
Whataburger is another Texan favorite that offers delicious breakfast tacos as part of its breakfast menu. The Whataburger Breakfast Taco features scrambled eggs, sausage, and cheese wrapped in a soft tortilla. For a truly Texan experience, their breakfast tacos can be paired with jalapenos or hot sauce.
Top 5 Breakfast Taco Recipes to Try at Home
Nothing compares to a homemade morning taco at times. The best thing about these tacos is that you can alter them according to what you have in your refrigerator. Five of the greatest breakfast taco recipes that you may make at home are listed below:
1. Classic Breakfast Taco Recipe
Ingredients:
- 2 soft flour tortillas
- 2 scrambled eggs
- 2 strips of bacon or one sausage link
- Fresh cilantro
- Salsa verde
Instructions:
- Cook the bacon or sausage until crispy.
- Scramble the eggs until soft and fluffy.
- Warm the tortillas in a pan for a few seconds.
- Assemble by placing the scrambled eggs and bacon in each tortilla.
- Top with fresh cilantro and salsa verde. Serve warm.
2. Veggie-Lover’s Breakfast Taco
Ingredients:
- 2 corn tortillas
- 1 scrambled egg or tofu
- Avocado slices
- Diced tomatoes
- Sautéed peppers and onions
- Salsa
Instructions:
- Sauté the onions and peppers until tender.
- Scramble the eggs or cook tofu for a plant-based option.
- Warm the tortillas and fill them with eggs or tofu, sautéed veggies, and avocado.
- Drizzle with salsa and serve.
3. Chorizo Breakfast Taco Recipe
Ingredients:
- 2 flour tortillas
- 2 scrambled eggs
- ¼ cup cooked chorizo sausage
- Shredded cheddar cheese
- Hot sauce
Instructions:
- Cook the chorizo sausage until fully cooked.
- Scramble the eggs in a pan and mix with the chorizo.
- Warm the tortillas and add the chorizo and egg mixture.
- Top with shredded cheddar cheese and a drizzle of hot sauce.
4. Sweet Potato and Black Bean Breakfast Taco
Ingredients:
- 2 corn tortillas
- ½ cup roasted sweet potatoes
- ¼ cup black beans
- 2 scrambled eggs
- Fresh cilantro
Instructions:
- Roast the sweet potatoes with olive oil until crispy.
- Scramble the eggs and heat the black beans.
- Warm the tortillas and fill with the roasted sweet potatoes, black beans, and scrambled eggs.
- Garnish with cilantro and serve.
5. Breakfast Taco with Fresh Salsa
Ingredients:
- 2 flour tortillas
- 2 fried eggs
- Sautéed spinach
- Homemade salsa
- Crumbled feta cheese
Instructions:
- Sauté spinach until wilted.
- Fry the eggs sunny-side up.
- Warm the tortillas and add the spinach, fried eggs, and homemade salsa.
- Sprinkle with crumbled feta cheese and enjoy.
FAQs About Breakfast Tacos
1. What are the most common fillings in breakfast tacos?
The most common fillings for breakfast tacos include scrambled eggs, bacon, sausage, chorizo, and veggies like avocado, peppers, and onions. You can also add cheese, salsa, and hot sauce for extra flavor.
2. Can I make breakfast tacos with a plant-based option?
Yes! You can swap out traditional proteins like bacon and sausage for plant-based alternatives such as tofu, tempeh, or veggie sausage. You can also load your tacos with veggies like sweet potatoes, beans, and avocado for a delicious, vegan breakfast taco.
3. Are breakfast tacos good for kids?
Of course! For kids, breakfast tacos are an enjoyable and adaptable alternative. Young children can easily appreciate them if you fill them with moderate ingredients like cheese and scrambled eggs. They provide a portable and mess-free lunch, making them ideal for young children and toddlers.
4. What makes Taco Bell’s breakfast tacos different from others?
Taco Bell breakfast tacos are known for their creative take on traditional breakfast ingredients. They often include unique additions like creamy sauces and combinations like the Breakfast Crunchwrap, which adds an exciting twist to your morning taco.
5. Can I freeze breakfast tacos for later?
Indeed! You can freeze breakfast tacos by wrapping them tightly in foil or plastic wrap, then storing them in the freezer. Just pop them in the microwave or oven for a few minutes to warm them thoroughly.
Conclusion
In conclusion, breakfast tacos are a flexible and filling breakfast choice, regardless of whether you want a Taco Bell breakfast taco, are looking for new recipes to prepare at home, or are learning about the top breakfast taco restaurants in town, such as Taco John’s, Whataburger, and Rudy’s. Feel free to experiment with your own preferred ingredients and give these recipes a try. Whether you’re serving them to your kids, making them for a pregnancy desire, or enjoying a peaceful morning by yourself, breakfast tacos are guaranteed to strike the spot.
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