April 4, 2016

Gluten-Free Breakfast Tacos

Bagels, Pancakes, Waffles. Many of the breakfast foods we know and love are enemies to those of us with gluten intolerances or allergies. While the range of gluten-free products available in stores has expanded to include some of these delicious foods, sometimes you want something that will give you a boost of energy without the carb overload. This recipe is friendly to gluten-free followers and low-carb dieters alike. So get ready to say "Olé" to the start of your day!

Eggs are my go-to breakfast food. Scrambled, poached, hard or soft boiled, and even fried. There are so many methods of preparation. But they can get a little boring just on their own, so it's important to spruce them up! Eggs are a great source of protein, but whole eggs (both the white and yolk) do have a greater amount of cholesterol; it's important to eat no more than 3-4 eggs a day. 

For this recipe, I chose to use scrambled eggs and substitute coconut oil for EVOO or Pam. I whisked the eggs together with a little bit of milk and salt/pepper and added a mix of diced orange and red peppers. I scrambled the eggs in a frying pan with a little bit of coconut oil and placed them on the side while I prepared the rest of the ingredients.

After the eggs were finished, I popped some breakfast sausages into the pan. I used organic ones from Whole Foods, but any brand or type of meat is totally fine! I moved on to the taco toppings once the main ingredients were cooked. I threw together a quick guacamole and added that to my taco. Avocados have become one of my favorite foods to eat, especially at breakfast time. They are a sort of superfood and their health benefits include:
  • Great source of Potassium, Vitamin C, and Folate
  • Made up of monounsaturated fatty acids (the "healthy fat") 
  • Loaded with fiber 
  • Can lower cholesterol levels

I finished the tacos off with some salsa, shredded cheddar cheese, and sour cream and built them up inside gluten-free corn tortillas. The tacos are a great source of key nutrients for the day and super delicious! The excess can always be saved to heat up the next day or turned into a yummy second-day recipe (which is perfect for broke college students like myself or those on a budget!). 

Ingredients: (makes around 4-5 small tacos)

Taco Filling:

+ 3-4 eggs or equivalent egg substitute

+ 2-3 tbsp fat free milk

+ 3 mixed peppers, diced

+ 1 tsp coconut oil

+ 3-4 organic sausage links (or any meat/meatless option of choice), chopped 

+ 4-5 Mission gluten-free white corn tortillas

Easy Guacamole:

+ 1/2 of an avocado, mashed

+ 1/2 medium sized tomato, chopped

+ 2-3 tsp lime juice

+ salt and pepper to taste

+ optional: onion, garlic, or cilantro

Taco Toppings:

+ 2 tbsp salsa 

+ 1 tbsp low-fat sour cream 

+ 2 tbsp low-fat or fat-free shredded cheddar cheese

*The measurements above are merely my own estimates, but toppings are entirely customizable to taste. Any brand of topping is okay, but in keeping with the "health conscious" approach I've taken to the recipe, lean towards finding fat-free or low-sugar options if available.


1) Wash hands and clean countertop space! :)

2) Crack eggs and place in a small bowl. Whisk with a fork until yolk and white of eggs are combined. Add milk and salt/pepper.

3) Dice peppers into preferred size of cubes. Add peppers to egg mixture.

4) Place a medium-sized frying pan over low-medium heat. Add coconut oil to pan and wait until melted. Add egg and pepper mixture.

5) Keep an eye on the eggs, stirring occasionally. Be careful not to overcook or burn, as egg can be a pain to get off of cooking equipment.

6) Once egg is scrambled, transfer to a clean dish and place on the side. Chop up sausage links (or substitute meat) and place in frying pan. 
 *look on the packaging of meat or meatless option to find specific cooking instructions and timing

7) Place sausage in another dish alongside the eggs.

8) Remove pit from avocado and scoop into a medium-sized bowl. Mash avocado with a fork until broken down. Dice tomato into small cubes and add to the avocado. Juice half of a lime (or use store-bought lime juice) into the mixture and add salt and pepper to taste. Mix ingredients together. 

9) Lay tortillas out and stack the ingredients beginning with the eggs and followed by the chopped sausage, guacamole, and toppings of choice (sour cream, salsa, and cheese). Alternatively, the sour cream and salsa can be placed on the tortilla itself with the rest of the ingredients following.

10) Eat, eat, eat!

Thank you so much for reading! Next up in the food world, suggestions for maintaining a gluten-free diet on campus!

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