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Macro Friendly Breakfast Tacos (High Protein)

published: April 5, 2023

updated: October 24, 2023

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Start your day off on the right foot with these delicious high-protein breakfast tacos! Cheesy, flavorful, and wonderfully filling, these tacos are sure to give you a satisfying burst of energy for whatever your plans may be. Packed with turkey sausage, scrambled cheesy eggs, and your choice of topping, these breakfast tacos provide a substantial amount of lean proteins that will keep you fueled through the morning. On top of being nutritious, they’re even easy to make and prepare ahead of time to make mornings a breeze. With easily customizable ingredients and countless topping combinations available – these breakfast tacos are sure to become a new favorite in no time!

Back in high school, I used to be obsessed with McDonald’s breakfast burritos. It was the perfect grab-and-go option for breakfast when I was running late for school. Okay, I am also from a small town, so it literally was the only fast food option near my school. Then they started getting smaller over the years, making it not worth it when I could make my own. Plus, I have control over the ingredients and can stuff them with all the goodness if I want!

Let’s look at the nutrition comparison!

MacrosThis recipe: High Protein Breakfast Tacos (1 taco)McDonald’s Breakfast Burrito (1 burrito)
Calories198310
Carbs:19.1g25g
Fat:9g17g
Protein20.8g13g

Comparing our breakfast tacos vs Mcdonald’s burrito, you can have breakfast prepared for the week in under 20 minutes, saving you time AND calories! Our option offers more protein (which you know we love), plus fewer calories and fat! Fat intake tends to be the macronutrient that adds up the quickest, so by using low-fat dairy options and protein loading our morning, we can start off the day satisfied!


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3 Reasons Why You Will Love Our Macro-Friendly Breakfast Tacos Recipe

delicious high protein breakfast taco
  1. Protein-packed: With 20g of protein per taco, you will love this easy, high-protein breakfast option! Starting off your day with a high-protein meal helps us stay full longer, prevents over-snacking, better blood sugar management, and supports lean muscle mass!
  2. Perfect meal prep option: Planning is key if you have goals, especially if you are aiming for body recomposition. No one has time to cook every single meal, so meal-prepping can be a helpful tool! With this recipe, you can make 8 servings in under 20 minutes for the entire week!
  3. Customizable: Just like normal tacos, this is a great foundational recipe where you can change up the toppings to fit your preferences! In the filling, you can add your fav veggies to add more nutrition such as red bell peppers or potatoes!

You may also love our meal prep high protein breakfast burritos recipe!

Ingredients

  • Tortillas: I used Mission carb balance flour tortillas to keep the carbs in check! Use your favorite tortilla/wrap option. 
  • Turkey sausage: I used Simple Truth traditional turkey sausage. Jimmy Dean’s turkey sausage crumbles are a great convenience option to save time as well!
  • Eggs and egg whites: I used a combo of both whole eggs and egg whites to add a bit of the yolk nutrition while pumping up the protein content from the egg whites.
  • Cheese: I used shredded sharp cheddar cheese. You may use any cheese variation you like. I have used pepper jack cheese before to add a bit of spice and Mexican flavor, which tasted amazing!
  • Salt, pepper, and garlic powder: Staple seasonings are used to add flavor to the eggs! 

Kitchen Tools Required

  • 2 medium skillets
  • Medium bowl
  • Wooden spoon
  • Spatula 
  • Tupperware or aluminum foil 

How to Make High-Protein Breakfast Tacos

  1. Spray both medium skillets with cooking spray. Add the turkey sausage, breaking into smaller pieces as it cooks. Cook until the meat is no longer pink. 
  2. Scramble the eggs and egg whites in a medium bowl. Season with salt, pepper, and garlic powder. Pour into the skillet and cook until done. Turn off heat and fold in the shredded cheese. Add more salt or seasonings to taste.
  3. To prepare the tacos: Add 1/8 of the mixture to each tortilla.
  4. Serve with salsa, guac, sour cream, etc.. Enjoy!
ingredients for breakfast taco with high protein
breakfast taco high protein
all ingredients in taco burrito

Swaps or Alternatives

  • To make gluten-free, use corn tortillas or your favorite gluten-free alternative tortilla/wrap. 
  • To make dairy free, use dairy-free cheese. 
  • If you are a vegetarian, you can sub the turkey sausage for your favorite meat alternative crumble or beans!

Quick Tip(s)

This recipe works great for meal prep! To prepare ahead of time, I like to make the recipe as written and then wrap the tacos in aluminum foil. When ready to reheat, remove from foil and wrap a slightly damp paper towel over the taco to prevent the tortilla from drying out. Heat in 30-second increments until warm. 

FAQ’s

What variations can I make to this recipe?

This recipe is a great foundation to customize your tacos to your preferences. Some of my variations are using pepper jack cheese to add a spicy kick, adding in red bell peppers for color, or swapping the tortilla for roasted potatoes! 

Can I freeze these tacos?

Absolutely! Freezing this recipe will allow you to have a great, high-protein breakfast always ready to go! To freeze, wrap tacos in foil and place them in a freezer-safe ziplock bag. Make sure to remove as much air as possible to prevent freezer burn. They can be frozen for up to 1 month for the best quality. When ready to eat, defrost them in the fridge overnight and heat in the morning! You can microwave in 30-second increments or if you prefer a slightly crunchy tortilla, you can pop in the air fryer for about 4 minutes at 350 degrees F.  

Macros & Nutrition Information

Serving size: 1 taco

MacrosNutrition
Calories198
Protein20.8g
Carbs19.1g
Fat9g

High Protein Breakfast Tacos

Jessie Hulsey
Start your day off right with these delicious High Protein Breakfast Tacos! These tacos are simple to make and packed with cheesy eggs and traditional turkey sausage, all snuggled up inside a warm tortilla.
5 from 1 vote
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine Mexican
Servings 8
Calories 198 kcal

Equipment

  • 2 medium skillets
  • 1 Medium bowl
  • 1 Wooden spoon
  • 1 Spatula
  • 1 Tupperware or aluminum foil

Ingredients
  

  • 8 small flour tortillas
  • 1 cup turkey sausage crumbles
  • 3 large eggs
  • 2 cups egg whites
  • ½ cup sharp cheddar cheese, shredded
  • Garlic powder, to taste
  • Salt, to taste
  • Pepper, to taste

Instructions
 

  • Spray both medium skillets with cooking spray. Add the turkey sausage, breaking into smaller pieces as it cooks. Cook until the meat is no longer pink.
  • Scramble the eggs and egg whites in a medium bowl. Season with salt, pepper, and garlic powder. Pour into the skillet and cook until done. Turn off heat and fold in the shredded cheese. Add more salt or seasonings to taste.
  • To prepare the tacos: Add 1/8 of the mixture to each tortilla.
  • Serve with salsa, guac, sour cream, etc. Enjoy!

Notes

When storing, let tacos cool completely. Wrap tightly in aluminum foil and place them in the fridge. When ready to reheat, remove from foil and wrap a slightly damp paper towel over the taco to prevent the tortilla from drying out. Heat in 30 second increments until warm.

Nutrition

Calories: 198kcalCarbohydrates: 19.1gProtein: 20.8gFat: 9g
Keyword high protein, macro friendly, tacos
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About the author, Jessie Hulsey

Jessie is a recipe creator and registered dietitian consultant, specializing in weight management, healthy aging, and behavioral nutrition in Atlanta, GA. To lean into her creative side, she loves all aspects of recipe development and food photography. When not working, you can find Jessie at the dog park with her husband and pup, playing in her garden, and scoping out new restaurants!

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