Mediterranean Diet Egg Taco
Elevate your breakfast or brunch with these Mediterranean Diet Egg Tacos—a wholesome, flavor-packed twist on traditional breakfast tacos! Featuring fluffy scrambled eggs, sautéed red bell peppers, spinach, cherry tomatoes, and red onions infused with garlic and olive oil, this recipe combines vibrant colors and fresh flavors in every bite. Wrapped in hearty whole grain tortillas and topped with creamy crumbled feta and a sprinkle of parsley, these tacos deliver a satisfying dose of protein, fiber, and Mediterranean-inspired goodness. Ready in just 25 minutes, this simple yet elegant meal is perfect for busy mornings or casual gatherings. Serve with a squeeze of fresh lemon for a bright finishing touch that ties it all together. Perfect for fans of Mediterranean recipes, healthy egg meals, and quick nutritious breakfasts!
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Recipe Information
Ingredients
- 4 pieces whole grain tortillas
- 4 pieces large eggs
- 1 cup red bell pepper, diced
- 1 cup baby spinach, chopped
- 0.5 cup Cherry tomatoes, halved
- 0.25 cup feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 0.5 cup red onion, sliced
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 piece lemon, cut into wedges
Instructions
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
Add the diced red bell pepper and sliced red onion to the skillet. Sauté for about 3-4 minutes, or until the vegetables begin to soften.
Add the minced garlic and continue to sauté for an additional 1 minute until fragrant.
Add the chopped spinach and cherry tomatoes to the skillet, stirring gently. Cook until the spinach wilts, approximately 2 minutes.
In a mixing bowl, whisk together eggs, salt, and black pepper until well blended.
Push the cooked vegetables to one side of the skillet. Add the remaining tablespoon of olive oil before pouring the eggs into the empty side of the skillet.
Gently scramble the eggs until cooked through but still soft, about 3-4 minutes.
Combine the scrambled eggs with the vegetables by stirring them together in the skillet.
Warm the whole grain tortillas in a separate pan or microwave according to package instructions.
Divide the egg and vegetable mixture evenly among the warmed tortillas.
Sprinkle crumbled feta cheese and chopped parsley over each taco.
Serve with lemon wedges on the side for an optional fresh squeeze over the top before eating.
Nutrition Facts
Calories |
1295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.1 g | 95% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 794 mg | 265% | |
| Sodium | 2960 mg | 129% | |
| Total Carbohydrate | 122.9 g | 45% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 18.5 g | ||
| Protein | 54.4 g | 109% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 694 mg | 53% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1822 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
