Egg white breakfast tacos

Name: Egg white breakfast tacos
Prep time: 6 min
Cook time: 6 min
Total time: 12 min
Yield: 1 serving
Cuisine: Tex-Mex
Ingredients: 70 g Corn tortillas; 200 g Egg whites, raw; 70 g Whole eggs, cooked; 30 g Salsa

Updated 2026-10-24 · data v2026-10-23.1

Real Food — based on the 2025–2030 Dietary Guidelines

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

374 kcal

Percent of calories

Protein 38 percent of calories
Carbs 38 percent of calories
Fat 24 percent of calories

Protein per 100 kcal: 9.4 g
Cost: $2.45 est.
Cost per 10 g protein: $0.70 est.

Source: USDA FoodData Central.

Corn tortillas (FDC 175036)
Egg whites, raw (FDC 172183)
Whole eggs, cooked (FDC 173424)
Salsa (FDC 174524)

Recipe keys

Vegetarian
High Protein
Budget
Under 15 Min
Gluten-Free
Dairy-Free

Gluten-free if your salsa is labeled gluten-free.

Why this recipe is worth the hype

35 g protein for about $2.45 (est.)
Taco-format breakfast without a pile of cheese.
Corn tortillas keep carbs reasonable.
Salsa is the only sauce you need.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Egg white breakfast tacos	374	35	35	10	$2.45 (est.)	Current level
Fast Effort: 1 of 3 Egg tacos with banana+ carbs	401	30	53	8	$2.25 (est.)	kcal +27 higher Protein −5 g lower Carbs +18 g higher Fat −2 g lower Cost −0.20 lower est. Time 0 min same
Flavorful Effort: 2 of 3 Bean and cheese breakfast tacos	470	31	39	21	$2.60 (est.)	kcal +96 higher Protein −4 g lower Carbs +4 g higher Fat +11 g higher Cost +0.15 higher est. Time +6 min higher
Flavorful Effort: 2 of 3 Bean tacos with eggs and banana+ carbs	539	34	62	18	$2.75 (est.)	kcal +165 higher Protein −1 g lower Carbs +27 g higher Fat +8 g higher Cost +0.30 higher est. Time +6 min higher
Feast Effort: 3 of 3 Ham guacamole breakfast tacos	465	31	29	26	$3.63 (est.)	kcal +91 higher Protein −4 g lower Carbs −6 g lower Fat +16 g higher Cost +1.18 higher est. Time +8 min higher
Feast Effort: 3 of 3 Ham tacos with guacamole and banana+ carbs	510	33	50	21	$3.49 (est.)	kcal +136 higher Protein −2 g lower Carbs +15 g higher Fat +11 g higher Cost +1.04 higher est. Time +8 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Corn tortillas2 tortillas (70 g)
Egg whites, raw0.75 cup (200 g)
Whole eggs, cooked1 egg (70 g)
Salsa2 tbsp (30 g)

Steps

Warm the tortillas in a dry skillet.
Scramble egg whites and the whole egg until set.
Divide eggs between tortillas and spoon salsa on top.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Egg white breakfast tacos, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/breakfast-tacos-fast (updated 2026-10-24).