Vegetarian breakfast crunch tacos? What are they exactly? Intrigued? 

Let me show you…

This vegetarian breakfast crunch taco recipe is extremely easy to make, way easier than an actual crunchwrap, but with all of the same satisfaction. This one, in particular, is made with scrambled eggs but I also LOVE to use potatoes, beyond sausage, and Big Mountain broccoli crumbles with taco seasoning.

In order to stick the taco shells together, I use refried black beans, which are also a great source of protein. I like to melt sharp cheddar cheese into my scrambled eggs and I also love to cook them in this delicious salsa verde sauce (see photo below). It comes in this tiny can for around $1.00, which is such a great deal compared to buying the big glass bottles. I can usually get 2-3 uses out of this. I find this in the international isle of my local Wal-Mart.

salsa verde taco crunch

Simply, scramble your eggs, add your cheese and verde salsa sauce, heat up your refried beans, and assemble your tacos. Easy right! I even make this on mornings where I’m short on time, they’re THAT simple. Next, top them with your favorite hot sauce, I love Cholula and Frank’s. You can also add pickled jalapenos, fresh tomatoes, and shredded lettuce, honestly, the sky is the limit. Get creative!

This would also be a fantastic Sunday brunch idea that your kids and guests will love! Set up a make-your-own breakfast taco bar. Even my pickiest extended family members enjoy these crunchy tacos.

Keep reading and I will also explain the history of tacos in America as well as the health benefits of eggs and black beans…Don’t worry, it’s short and to the point.

healthy breakfast tacos

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History of Tacos

The taco was first introduced to the United States in 1905. Mexican migrants were coming in to work on railroads and other jobs and started to bring their delicious food with them.
Tacos were essentially a street food at this time since they were highly portable and cheap. In fact, Americans first became exposed to tacos through Mexican food carts in Los Angeles that were run by women called “chili queens”.
These ladies sold delicious economic Mexican food like soft corn tortilla tacos, and they were deemed exotic by any American that tried one. The fillings were incredibly spicy and unfamiliar to the American palate.
Today tacos are deeply intertwined into American and even Canadian culture. There are plenty of chain restaurants as well as fine dining and traditional multi-generational family-owned businesses in every neighborhood on almost every corner across the country.

I know I’m obsessed!

scrambled egg breakfast tacos

Health Benefits of Eggs

Eggs are among the most nutritious foods on the planet.

A single large boiled egg contains:

  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA
  • Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc

This comes with 77 calories, 6 grams of protein, and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

scrambled egg nutrition facts

 

Health Benefits of Black Beans

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.

They are also a great replacement for meat as a source of vegetarian protein.

Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels, and increasing healthy gut bacteria. Like many other beans, black beans are a great source of fiber, protein, and folate.

One cup (172 grams) of cooked black beans contains roughly :

  • Calories: 227
  • Protein: 15.2 grams
  • Fiber: 15 grams
  • Folate (vitamin B9): 64% of the RDI
  • Manganese: 38% of the RDI
  • Magnesium: 30% of the RDI
  • Thiamine (vitamin B1): 28% of the RDI
  • Iron: 20% of the RDI

health benefits of black beans

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Pin for Later – Healthy Breakfast Ideas

vegetarian breakfast crunch tacos

breakfast crunch taco vegetarian easy recipe

vegetarian breakfast crunch tacos

soft taco shells wrapped around a hard shell filled with your favorite breakfast toppings like scrambled eggs and beyond sausage. Vegan optional!
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Course Breakfast
Cuisine Mexican
Servings 4

Equipment

  • frying pan
  • knife

Ingredients
  

  • 4 small soft taco shells
  • 4 hard taco shells Old El Paso sells a really convenient hard & soft combo pack
  • 4 large eggs to make these vegan, sub eggs for beyond sausage, veggie crumble, chickpeas or frozen JUST egg vegan substitute
  • 4 tbsp refried black beans canned
  • ¼ cup sharp cheddar cheese use your favorite type of cheese or opt for vegan shreds
  • 1-2 tbsp verde salsa sauce can sub with taco seasoning or regular salsa

Optional Toppings

  • pickled jalapenos
  • fresh tomatoes, diced
  • shredded iceberg lettuce
  • hot sauce I prefer Cholula or Frank's

Instructions
 

  • Heat frying pan over medium heat with a dollop of cooking oil
  • add eggs, cheese, and Verde sauce and slowly mix together with a spatula in the pan, cook for about 5 mins until the eggs are fluffy, visibly cooked, and the cheese is melted
  • spread 1 tbsp of refried beans onto each soft tortilla and heat them up in the microwave for 30 seconds
  • add the hard shell inside of the soft shell, and use the refried beans to stick them together
  • add eggs to the inside of the hard shell taco with any additional toppings and your hot sauce and enjoy!
Keyword breakfast tacos, crunch tacos, easy breakfast recipe, healthy breakfast ideas, tacos, vegetarian breakfast




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