High-Protein Egg and Vegetable Breakfast Tacos
Warm whole-wheat tortillas filled with fluffy scrambled eggs, sauteed bell peppers, black beans, and fresh avocado. A vibrant, protein-packed breakfast made without added sugar.
Prep
7 min
Cook
8 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
7 min
Cook
8 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
For meal prep, chop the peppers and onions ahead of time to make morning cooking take under 10 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Heat 1 tsp (5ml) of olive oil…
- 01
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a non-stick skillet over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 0
Add 0.5 chopped bell pepper and 0.25 chopped red onion to the pan; cook for 4 to 5 minutes until tender and lightly browned.
Look for: tender and lightly browned
Tap card to mark done - 03
Stir in 0
Stir in 0.25 cup (43g) of rinsed black beans and cook for 1 minute until warmed through.
Look for: warmed through
Tap card to mark done - 04
Whisk 2 large eggs and 0
Whisk 2 large eggs and 0.25 cup (60ml) of liquid egg whites together in a small bowl until completely blended.
Look for: completely blended
Tap card to mark done - 05
Push the vegetables to one side of…
Push the vegetables to one side of the skillet, reduce heat to medium-low, and pour in the egg mixture.
Tap card to mark done - 06
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan for 2 to 3 minutes until soft, fluffy curds form and no liquid remains.
Look for: soft, fluffy curds form and no liquid remains
Tap card to mark done - 07
Warm 2 small whole-wheat tortillas in a…
Warm 2 small whole-wheat tortillas in a dry pan or microwave for 15 seconds until pliable.
Look for: pliable
Tap card to mark done - 08
Divide the scrambled egg and vegetable mixture…
Divide the scrambled egg and vegetable mixture evenly between the warm tortillas.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Top each taco with sliced avocado (0
Top each taco with sliced avocado (0.25 total avocado) and 1 tbsp (15ml) of sugar-free salsa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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