Bean and cheese breakfast tacos

Name: Bean and cheese breakfast tacos
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 1 serving
Cuisine: Tex-Mex
Ingredients: 45 g Corn tortillas; 60 g Black beans, cooked; 20 g Cheddar cheese; 120 g Whole eggs, cooked; 30 g Egg whites, raw; 35 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×

470 kcal

Percent of calories

Protein 27 percent of calories
Carbs 33 percent of calories
Fat 40 percent of calories

Protein per 100 kcal: 6.7 g
Cost: $2.60 est.
Cost per 10 g protein: $0.83 est.

Source: USDA FoodData Central.

Corn tortillas (FDC 175036)
Black beans, cooked (FDC 173735)
Cheddar cheese (FDC 173414)
Whole eggs, cooked (FDC 173424)
Egg whites, raw (FDC 172183)
Salsa (FDC 174524)

Recipe keys

Vegetarian
Budget
Gluten-Free

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

Why this recipe is worth the hype

31 g protein for about $2.60 (est.)
Black beans add fiber and stretch the filling.
Cheddar melts into the warm beans.
Still handheld for busy mornings.

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.)	kcal −96 lower Protein +4 g higher Carbs −4 g lower Fat −11 g lower Cost −0.15 lower est. Time −6 min lower
Fast Effort: 1 of 3 Egg tacos with banana+ carbs	401	30	53	8	$2.25 (est.)	kcal −69 lower Protein −1 g lower Carbs +14 g higher Fat −13 g lower Cost −0.35 lower est. Time −6 min lower
Flavorful Effort: 2 of 3 Bean and cheese breakfast tacos	470	31	39	21	$2.60 (est.)	Current level
Flavorful Effort: 2 of 3 Bean tacos with eggs and banana+ carbs	539	34	62	18	$2.75 (est.)	kcal +69 higher Protein +3 g higher Carbs +23 g higher Fat −3 g lower Cost +0.15 higher est. Time 0 min same
Feast Effort: 3 of 3 Ham guacamole breakfast tacos	465	31	29	26	$3.63 (est.)	kcal −5 lower Protein 0 g same Carbs −10 g lower Fat +5 g higher Cost +1.03 higher est. Time +2 min higher
Feast Effort: 3 of 3 Ham tacos with guacamole and banana+ carbs	510	33	50	21	$3.49 (est.)	kcal +40 higher Protein +2 g higher Carbs +11 g higher Fat 0 g same Cost +0.89 higher est. Time +2 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Corn tortillas1 tortilla (45 g)
Black beans, cooked0.33 cup (60 g)
Cheddar cheese0.75 oz (20 g)
Whole eggs, cooked2 eggs (120 g)
Egg whites, raw2 tbsp (30 g)
Salsa2 tbsp (35 g)

Steps

Warm beans with a splash of water until creamy.
Scramble the eggs in a separate pan.
Warm the tortilla, then layer beans, eggs, cheddar, and salsa.

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: Bean and cheese breakfast tacos, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/breakfast-tacos-flavorful (updated 2026-10-24).