Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese. Those who are lactose intolerant may wish to avoid it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure the tortillas and salsa are gluten-free (most are) and check for anti-clumping agents in pre-shredded cheese. It's best to grate or shred your cheese from a block.


"What nicer thing can you do for somebody than make them breakfast?" -Anthony Bourdain

The refrigerator light goes on...

This is a great basic taco recipe and perfect for breakfast. Testing the recipe shows that it takes all of about 10 minutes to make and that is less time than it takes to drive to a fast food restaurant, stand in line, purchase breakfast, and eat it. Not only is this healthier, but it is far less expensive and a lot tastier.

Choose the salsa for this recipe carefully. Often smaller companies will have fewer stabilizers and artificial ingredients as well as a lot less sodium. Look for a salsa with less than 200 milligrams of sodium per two tablespoon serving.


Breakfast Tacos

Servings: 4 | Serving size: 2 tacos

Cooking Time: 30 Minutes

This recipe can easily be multiplied or halved. Leftover eggs make great sandwiches (or cold tacos).

Breakfast Tacos recipe from Dr. Gourmet


  • 8 large eggs
  • 1/4 cup salsa
  • 1 ounce reduced fat cheddar cheese
  • 8 corn tortillas
  • cooking spray

In a medium-sized bowl, whisk eggs with a fork, then add salsa and stir to combine. (You may use the salsa as a topping instead if desired.)

Heat a medium skillet over medium heat and spray with cooking spray. 

When the pan is hot, add the eggs.

Stir occasionally.

If the egg is turning brown, turn down heat.

Once egg is cooked through (not runny), turn off the heat.

Sprinkle cheese on top of the egg and fold together to combine and allow the cheese to melt.

Remove from the heat and cover the skillet.

Toast tortillas by using tongs to hold a tortilla over a low flame until the tortilla is lightly toasted. You may also heat a pan over medium- high heat and add the tortillas to the pan to warm them.

Divide the filling and toppings of choice (see topping ideas below) evenly between the tortillas.

Fold in half and serve immediately. 

There are a lot of options for toppings (these are not included in the Nutrition Facts). For example:

  • 1 avocado, mashed or diced small
  • 1 tomato (diced small)
  • 1/4 cup cilantro (chopped)
  • 1/2 cup canned black or pinto beans (drained & rinsed)
  • 1 lime (cut into 8 wedges)

If using beans as a topping, heat a small pan over medium heat. Add the beans with 2 tablespoons of water and bring to a simmer to heat up the beans - it is ok if the water eventually evaporates off. You may also lightly mash the beans.

Nutrition Facts

Serving size: 2 tacos

Servings: 4

Amount Per Serving

Calories 280 Calories from Fat 108
% Daily Value
Total Fat 12g 16%
  Saturated Fat 4g 21%
  Monounsaturated Fat 4.5g
  Trans Fat 0g
Cholesterol 375mg 125%
Sodium 310mg 14%
Total Carbohydrates 26g 10%
    Dietary Fiber 3g 11%
    Sugars 1g
Protein 18g
Vitamin A 19% Vitamin C 0%
Calcium 17% Iron 14%
Vitamin K 1mcg Potassium 300mg