Mediterranean Diet Egg Taco

Elevate your breakfast or brunch routine with these irresistibly fresh and flavorful Mediterranean Diet Egg Tacos, a wholesome twist on a classic favorite. Packed with nutrient-rich ingredients like sautéed baby spinach, red bell peppers, and cherry tomatoes, this recipe is a vibrant celebration of Mediterranean flavors. Fluffy scrambled eggs are gently cooked with aromatic garlic, red onions, and a touch of extra virgin olive oil, then hugged by warm whole-grain tortillas for a healthy, fiber-rich base. Finished with creamy crumbled feta cheese, a sprinkle of fresh parsley, and a zesty squeeze of lemon, these tacos are as satisfying as they are nutritious. Ready in just 25 minutes, this recipe is perfect for a quick meal that doesn't compromise on taste or health. Whether you're following the Mediterranean Diet or just looking for a delicious high-protein breakfast, these egg tacos are a must-try!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.

Step 2

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.

Step 3

Add the minced garlic and continue to sauté for an additional 1 minute until fragrant.

Step 4

Add the chopped spinach and cherry tomatoes to the skillet, stirring gently. Cook until the spinach wilts, approximately 2 minutes.

Step 5

In a mixing bowl, whisk together eggs, salt, and black pepper until well blended.

Step 6

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.

Step 7

Gently scramble the eggs until cooked through but still soft, about 3-4 minutes.

Step 8

Combine the scrambled eggs with the vegetables by stirring them together in the skillet.

Step 9

Warm the whole grain tortillas in a separate pan or microwave according to package instructions.

Step 10

Divide the egg and vegetable mixture evenly among the warmed tortillas.

Step 11

Sprinkle crumbled feta cheese and chopped parsley over each taco.

Step 12

Serve with lemon wedges on the side for an optional fresh squeeze over the top before eating.

Nutrition Facts

Serving size	914.1 grams (914.1g)

Amount per serving	% Daily Value*
Calories	1295

Total Fat 74.10g	95%
Saturated Fat 20.50g	102%
Polyunsaturated Fat NaNg
Cholesterol 794mg	265%
Sodium 2960mg	129%
Total Carbohydrate 122.90g	45%
Dietary Fiber 20.10g	72%
Total Sugars 18.50g
Protein 54.40g	109%

Vitamin D 160IU	800%
Calcium 694mg	53%
Iron 14mg	77%
Potassium 1822mg	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.

Source of Calories

Fat: 48.5%

Protein: 15.8%

Carbs: 35.7%