Healthy Scrambled Egg Breakfast Tacos (gluten-free, dairy-free)

Healthy Scrambled Egg Breakfast Tacos (gluten-free, dairy-free)


Breakfast tacos with scrambled eggs, tomato and baby spinach

If you’re going to celebrate Taco Tuesday, you gotta do it right! And what could be more ‘right’ than starting the day with a breakfast taco? It’s easy and filling, and it’s the perfect start to any day (Even if it’s not Taco Tuesday).

The word taco actually means ‘light lunch’ but I’m sure you’ll make an exception for this delicious breakfast taco! No one knows exactly when the taco was invented, but when tacos first became popular in Mexico they were actually served to silver mine workers on thin sheets of paper covered in gun powder. Talk about a taste explosion! (the sheets of paper were covered in gun powder, not the tacos).

While this recipe isn’t from a Mexican kitchen and isn’t an authentic Mexican dish, it has been loosely inspired by Mexican cuisine. I mean, who doesn’t like breakfast with a Mexican twist?

I don’t like to spend too much time making breakfast, and so these breakfast tacos are really easy and quick to make. You probably already have most of these ingredients at home, so it likely won’t require a trip to the store, making it a perfect breakfast for a lazy day at home.

This recipe is gluten-free, dairy-free and refined sugar-free. It will also provide you with some good protein, healthy fats and whole carbs – so it’s still a fairly balanced breakfast.

2 breakfast tacos with scrambled egg filling will give you about 400-450 calories, so it’s still ideal for a weight loss breakfast, or just a healthier breakfast option!


You can start by chopping a tomato and cooking it in a pan over medium heat with some coconut oil or cooking oil, adding salt, pepper and oregano to taste. While raw tomatoes remain beneficial with higher vitamin C levels when compared cooked tomatoes, new research conducted at Cornell University in the US has shown that the antioxidant properties of tomatoes are actually increased up to 62% when the tomatoes are cooked. Basically, the nutritional properties in tomatoes change when the they are cooked, making the tomato quite a unique food!

When using oil, I prefer to cook with coconut oil (or avocado oil) since it is actually one of the few oils that is resistant to oxidation at a high heat – making it a healthier alternative to regular cooking oil. It also contains a unique composition of fats and has many health benefits.

Next, toss in the spinach and let it wilt. Spinach is high in nutrients such as folate, vitamins C, A and E, niacin, potassium, calcium, zinc and iron to name just a few. When spinach is cooked, your body is able to absorb higher levels of these nutrients because heat helps to break down the cell walls.

After that, whisk the eggs before adding them to the pan. Eggs are an excellent source of inexpensive but high quality protein and are also lower in calories than most meats. I always try to get free range and organic when possible. Scramble the eggs together with the tomato and spinach until it’s at your preferred consistency.

Add the scrambled mixture to the warmed corn tortillas (I like to use 100% stone-ground corn tortillas) and top with ketchup (my fave) or salsa and enjoy! You can also add some cilantro for some added Mexican flavor. This recipe serves one, but is so easy to double or triple if you’re making for others as well as yourself, and it doesn’t require much preparation or cooking time.   



-2  large  eggs

-1  medium  tomato

-handful  baby  spinach

-2  small  corn/  gluten-free  tortillas

-salt  and  pepper  (to  taste)

-pinch  of  oregano 

-quick  spay  of  coconut  oil  cooking  spray/  cooking  spray

-1  Tablespoon  ketchup or salsa (optional)

-cilantro (optional)

(serves one)


-chop  tomato  and  cook  in  pan  over  medium  heat  with  spray  of  oil,  salt,  pepper  and  oregano

-when  cooked,  add  spinach  to  let  it  wilt

-whisk  2  eggs  together  and  add  to  pan

-scramble  the  eggs  with  the  tomato  and  spinach

-heat  2  small  tortillas

-add  scrambled  eggs  to  corn  tortillas

-add  some  ketchup, salsa or cilantro on  top  (optional)

-serve  fresh  and  enjoy!



To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!

Photos and recipe by Liezl Jayne Strydom – for