Start your day with a healthy kick from these delicious veggie breakfast tacos. This recipe offers a tasty mixture of sautéed vegetables and fluffy scrambled eggs, all tucked into a warm tortilla. It's a nutritious and wholesome breakfast option that you can whip up in under 30 minutes, even on your busiest mornings.
Most of the ingredients for this recipe should be readily available in your local supermarket or may already be in your pantry. However, you might want to double-check the fresh produce section for zucchini, yellow squash, and red pepper. Also, the recipe calls for small tortillas, usually found in the bread or international foods aisle. If you're unable to find small tortillas, larger ones can be used; just fold them over to create a 'taco' shape.
Ingredients for Veggie Breakfast Tacos
Olive oil: Used for sautéing the vegetables. It adds a mild flavor that complements the veggies without overpowering them.
Onion: It adds a savory depth to the dish.
Garlic cloves: They give a pungent and flavorful kick.
Zucchini: A summer squash that's high in fiber and water content.
Yellow squash: Similar to zucchini but with a slightly sweeter flavor.
Red pepper: It adds a sweet, slightly tangy flavor and vibrant color to the dish.
Lime: Adds a touch of acidity to balance the flavors.
Salt: Enhances the flavors of the other ingredients.
Red pepper flakes: Adds a bit of heat to the dish.
Eggs: The main protein source in this recipe.
Hot sauce: Adds additional heat; can be adjusted based on personal preference.
Black Pepper: Adds a touch of spice and depth of flavor.
Tomato: Adds a fresh and slightly tangy flavor.
Tortillas: The 'container' for the delicious filling.
Jalapeno: Adds a spicy kick; can be omitted if you prefer less heat.
Feta: A tangy and salty cheese that complements the other ingredients.
Cilantro: Adds a fresh and bright flavor.
One reader, Brittney Yarbrough says:
the veggie breakfast tacos recipe is a game-changer! The combination of fresh veggies, scrambled eggs, and zesty lime juice creates a burst of flavors. The jalapeño and feta toppings add a perfect kick. It's a delightful and healthy way to start the day. Highly recommend trying it out!
Essential Techniques for Making Veggie Breakfast Tacos
Prepare the veggie filling: Sauté the onions, garlic, zucchini, yellow squash, and bell pepper until softened, then season with lime juice, salt, and red pepper flakes.
Scramble the eggs: Whisk the eggs with hot sauce, black pepper, and salt, then cook over medium-low heat until lightly set, folding in the tomatoes.
Warm the tortillas: Heat each corn tortilla in a pan over medium heat, flipping occasionally, then keep them warm by covering with a tea towel.
Assemble the tacos: Top each tortilla with the scrambled eggs, followed by the veggie filling, and garnish with jalapeño, feta, and cilantro. Finish with a drizzle of hot sauce or salsa.
How To Make Veggie Breakfast Tacos
You will love this healthy and filling breakfast tacos made with fresh ingredients tossed with scrambled or fried eggs mixed together in one taco wrap.
Serves:
Ingredients
For Veggie filling:
- 2tspolive oil
- 1small onion,white or yellow, diced
- 3garlic cloves,pressed or minced
- 1small zucchini,sliced into 2-inch long, thin strips
- 1small yellow squash,sliced into 2-inch long, thin strips
- 1red pepper,seeded, membranes removed, and chopped
- ½lime juice
- salt
- pinchred pepper flakes
For Scrambled eggs:
- 6eggs,scrambled
- hot sauce
- salt and freshly ground black pepper
- 1tomato,chopped
Garnishes:
- 6small tortillas,corn or flour
- 1jalapeño,seeded, membranes removed, and minced
- Feta,crumbled
- fresh cilantro,chopped
- Hot sauce,or salsa
Instructions
To make the veggie filling:
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In a large skillet over medium heat, heat the olive until shimmering. Add onions and a dash of salt. Cook, stirring occasionally until the onions are softened and turning translucent for about 5 minutes.
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Add the garlic and red pepper flakes, stir and cook for another 30 seconds. Add the zucchini, yellow squash, and bell pepper.
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Cook, stirring often until the squash is softened and cooked through but not mushy for about 7 minutes.
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Remove the pan from heat and squeeze the juice of ½ of a lime over the veggies. Season to taste with salt, stir to combine, then set the pan aside.
To scramble the eggs:
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Scramble the eggs in a bowl with a few dashes of hot sauce, a sprinkling of black pepper, and salt.
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Scramble over medium-low heat until the eggs are lightly set. Fold in the tomatoes and transfer the scrambled mixture to a bowl.
To prepare the tacos:
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Warm each corn tortilla in a pan over medium heat, flipping occasionally. Transfer warmed tortillas to a plate and cover with a tea towel to keep them warm.
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Top each tortilla with scrambled eggs, followed by veggies, and garnish with a sprinkle of jalapeño, feta, and cilantro.
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Finish with a few dashes of your favorite hot sauce and/or salsa.
Nutrition
- Calories: 172.28kcal
- Fat: 6.55g
- Saturated Fat: 1.72g
- Trans Fat: 0.02g
- Monounsaturated Fat: 2.86g
- Polyunsaturated Fat: 1.41g
- Carbohydrates: 21.75g
- Fiber: 3.70g
- Sugar: 2.92g
- Protein: 8.18g
- Cholesterol: 159.96mg
- Sodium: 474.77mg
- Calcium: 78.36mg
- Potassium: 484.45mg
- Iron: 1.80mg
- Vitamin A: 128.50µg
- Vitamin C: 43.33mg
Pro Tip for Perfecting Your Veggie Breakfast Tacos
When preparing your veggie filling, it's important to cut your zucchini, yellow squash, and red pepper into similar-sized pieces. This ensures they cook evenly and at the same rate, preventing some pieces from becoming overcooked while others are still underdone. Also, when scrambling your eggs, remember to keep the heat at medium-low. High heat can cause the eggs to become tough and overcooked. Instead, slow and gentle cooking will yield soft, creamy scrambled eggs.
Time-Saving Tips for Making Veggie Breakfast Tacos
Prepare the filling: Prep the veggies and scramble the eggs the night before to save time in the morning.
One-pan cooking: Cook the veggie filling and scrambled eggs in the same skillet to minimize clean-up.
Batch cooking: Make a larger batch of the veggie filling and store the leftovers for a quick and easy breakfast throughout the week.
Prep ahead: Chop the vegetables and store them in an airtight container in the fridge to streamline the cooking process.
Substitute Ingredients For Veggie Breakfast Tacos Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar high smoke point and mild flavor, making it a suitable replacement for olive oil in this recipe.
onion - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, adding a delicate taste to the filling of the breakfast tacos.
garlic cloves - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic cloves, providing a convenient alternative with a similar flavor profile.
zucchini - Substitute with summer squash: Summer squash can replace zucchini, offering a similar texture and taste to the veggie filling of the breakfast tacos.
yellow squash - Substitute with pattypan squash: Pattypan squash can be used as a substitute for yellow squash, providing a unique shape and texture to the filling.
red pepper - Substitute with orange pepper: Orange peppers can replace red peppers, offering a slightly sweeter flavor and vibrant color to the veggie filling.
lime juice - Substitute with lemon juice: Lemon juice can be used as a substitute for lime juice, providing a tangy and citrusy flavor to the filling of the breakfast tacos.
scrambled eggs - Substitute with tofu scramble: Tofu scramble can replace scrambled eggs, offering a plant-based alternative with a similar texture and protein content.
tomato - Substitute with bell pepper: Bell pepper can replace tomato, adding a crunchy texture and sweet flavor to the breakfast tacos.
tortillas - Substitute with lettuce wraps: Lettuce wraps can replace tortillas, offering a low-carb and gluten-free option for serving the veggie breakfast tacos.
feta - Substitute with cotija cheese: Cotija cheese can replace feta, providing a similar salty and crumbly texture to the garnish of the breakfast tacos.
How to Beautifully Present Your Veggie Breakfast Tacos
Elevate the veggie filling: Arrange the sautéed zucchini, yellow squash, and red pepper in a visually appealing manner, ensuring each element is showcased beautifully.
Perfectly scrambled eggs: Present the scrambled eggs in a neat and elegant manner, ensuring they are evenly distributed across the plate for a balanced presentation.
Artfully warm tortillas: Gently warm the tortillas and fold them into elegant shapes, ensuring they are presented with finesse and attention to detail.
Garnish with precision: Add the jalapeño, feta, and cilantro as delicate and precise garnishes, ensuring they are placed thoughtfully to enhance the visual appeal of the dish.
Sauce with finesse: Drizzle the hot sauce and/or salsa in an artistic manner, adding a pop of color and flavor to the dish while maintaining a sophisticated presentation.
Essential Kitchen Tools for Making Veggie Breakfast Tacos
- Large skillet: A large, flat-bottomed pan used for sautéing, frying, and cooking the veggie filling.
- Knife: A sharp tool used for chopping and slicing the vegetables and other ingredients.
- Cutting board: A flat surface used for cutting and preparing the vegetables and other ingredients.
- Citrus juicer: A tool used for juicing the lime for the veggie filling.
- Whisk: A utensil used for scrambling the eggs.
- Spatula: A tool used for flipping and transferring the scrambled eggs and veggies.
- Pan: A cooking vessel used for warming the tortillas and cooking the scrambled eggs and veggies.
- Grater: A tool used for grating cheese, such as feta, for garnishing the tacos.
- Tea towel: A cloth used for covering the warm tortillas to keep them heated.
- Tongs: A utensil used for handling and flipping the tortillas while warming.
How To Store and Freeze Veggie Breakfast Tacos
- Let the veggie breakfast tacos cool completely before storing or freezing.
- To store in the fridge:
- Place the cooled tacos in an airtight container or wrap them tightly in plastic wrap or aluminum foil.
- Store in the refrigerator for up to 3-4 days.
- When ready to eat, reheat the tacos in the microwave or in a skillet over medium heat until warmed through.
- To freeze:
- Wrap each taco individually in plastic wrap or aluminum foil, making sure to remove as much air as possible.
- Place the wrapped tacos in a freezer-safe container or a resealable freezer bag.
- Label the container or bag with the date and contents.
- Freeze for up to 2-3 months.
- When ready to eat, remove the desired number of tacos from the freezer and let them thaw in the refrigerator overnight.
- Reheat the thawed tacos in the microwave or in a skillet over medium heat until warmed through.
- Note: The tortillas may become slightly soggy after freezing and thawing, but they should still taste delicious.
How To Reheat Leftover Veggie Breakfast Tacos
- Reheat the veggie filling in a skillet over medium heat until warmed through, stirring occasionally. This will help to retain the texture and flavor of the vegetables.
- For the scrambled eggs, place them in a microwave-safe bowl and heat in 30-second intervals, stirring between each interval, until heated through. Be careful not to overheat, as this can cause the eggs to become rubbery.
- If you prefer, you can also reheat the scrambled eggs in a skillet over low heat, stirring constantly to prevent them from sticking or drying out.
- Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or wrap them in a damp paper towel and microwave for 15-20 seconds.
- Assemble the reheated components as you would when making fresh veggie breakfast tacos, topping the warmed tortillas with the heated scrambled eggs and veggie filling.
- Garnish with fresh cilantro, feta, and jalapeño for added flavor and texture. If the feta has been stored separately, you may want to add it at room temperature to avoid cooling down the other ingredients.
- Serve the reheated veggie breakfast tacos immediately, with your favorite hot sauce or salsa on the side, to ensure the best taste and texture.
Interesting Trivia About Veggie Breakfast Tacos
Veggie breakfast tacos are a versatile and delicious meal option that can be enjoyed at any time of day. They are a great way to incorporate a variety of vegetables into your diet and can be customized to suit your taste preferences. Plus, they are a convenient and portable option for a busy morning.
Is Making Veggie Breakfast Tacos at Home Cost-Effective?
This veggie breakfast tacos recipe is highly cost-effective for a household. The main ingredients, such as zucchini, yellow squash, and bell pepper, are affordable and readily available. The addition of eggs provides a good source of protein at a reasonable cost. With an approximate cost of $10-$12, this recipe is budget-friendly for a family of four. The versatility of the ingredients also allows for easy customization based on personal preferences, making it a practical and economical choice. Overall Verdict: 9/10
Are Veggie Breakfast Tacos Healthy or Unhealthy?
The veggie breakfast tacos recipe is a relatively healthy option for a morning meal. Here's why:
- The recipe includes a variety of vegetables, such as onion, garlic, zucchini, yellow squash, and red pepper, which provide essential vitamins, minerals, and fiber.
- Eggs are a great source of protein, which helps keep you feeling full and satisfied throughout the morning.
- The use of olive oil for cooking adds healthy monounsaturated fats to the dish.
- The recipe calls for a moderate amount of feta cheese, which adds flavor without overwhelming the dish with saturated fats.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Opt for whole grain or corn tortillas instead of refined flour tortillas to increase the fiber content and provide a more nutrient-dense base for the tacos.
- Reduce the amount of feta cheese used or replace it with a lower-fat alternative, such as cotija or a sprinkle of nutritional yeast, to decrease the overall saturated fat content.
- Include a side of fresh fruit or a small serving of avocado to add more fiber, vitamins, and healthy fats to the meal.
- Consider using a combination of whole eggs and egg whites to reduce the overall cholesterol content while still maintaining the protein benefits.
- Experiment with adding other nutrient-dense vegetables, such as spinach, kale, or mushrooms, to further increase the vitamin and mineral content of the dish.
Editor's Opinion on This Veggie Breakfast Tacos Recipe
The veggie breakfast tacos recipe is a delightful and flavorful way to start your day. The combination of sautéed vegetables, fluffy scrambled eggs, and zesty garnishes creates a satisfying and wholesome meal. The use of fresh ingredients like zucchini, yellow squash, and bell pepper adds a vibrant touch, while the addition of feta and cilantro provides a burst of savory and herbaceous flavors. The recipe's simplicity and versatility make it a perfect choice for a leisurely weekend brunch or a quick and nutritious weekday breakfast. Enjoy the vibrant colors and flavors of this delicious dish!
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Why trust this Veggie Breakfast Tacos Recipe:
This recipe offers a delightful combination of fresh vegetables and flavorful spices, ensuring a delicious and nutritious meal. The use of olive oil and lime juice adds a refreshing zest, while the addition of scrambled eggs provides a satisfying and protein-packed element. With a balance of textures and a burst of flavors, these breakfast tacos promise a delightful start to the day. Trust in the vibrant colors and wholesome ingredients to deliver a truly enjoyable dining experience.
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