A nutritionist has spotlighted a surprising breakfast recipe that’s only 380 calories and incredibly ‘quick to make’. Emily English, 29, said her dish is not only packed with protein but will also leave you feeling energised and full all morning.
While some may envision a kind of omelette, toastie or even a Full English, her dish is actually a take on Mexican cuisine, which she dubs ‘breakfast tacos’. “Soft fluffy cheddar scramble breakfast tacos,” she said on TikTok.
“I am obsessed with these tacos, made with soft cheesy pepper scrambled eggs, toasted corn tacos, avocado and finished with hot sauce. These are so satisfying and keep me full all morning and are also so quick to make.”
Emily’s recipe starts by chopping a spring onion and one-quarter of a green pepper. She sautés these for roughly two to three minutes in a pan on medium heat until the greens have softened.
Dropping the heat slightly, Emily whisks two eggs with a dash of salt and pepper. She then advises pouring them into the pan containing both greens before gently pushing the egg with a spatula.
Ideally, you’ll need to allow ‘soft egg ribbons’ to form – this will make up the bulk of the taco. “When it still looks a little undercooked, grate over the cheese and either fold in and leave to melt on top,” Emily described.
“Turn off the heat and place a lid on the pan. While the eggs cook, warm the tacos in a dry pan for about 30 seconds per side until lightly toasted.” Once the tacos are warm and plated, Emily suggests adding some avocado slices before layering the fluffy eggs on top.
Spice fans are then encouraged to use hot sauce, Siracha, and fresh coriander or chives for an extra punch. “Drizzle with hot sauce or sriracha and enjoy immediately,” she added.
Avocados – often celebrated as a superfood and King Charles’ ‘favourite lunchtime snack ‘ – are loaded with nutrients like magnesium, potassium, and healthy fats. In 2022, the American Heart Association (AHA) even found that eating two servings of avocado per week was linked to a significantly lower risk of cardiovascular disease. Such a condition accounts for thousands of deaths in the UK each year.
“These findings are significant because a healthy dietary pattern is the cornerstone for cardiovascular health, however, it can be difficult for many Americans to achieve and adhere to healthy eating patterns,” Dr Cheryl Anderson, chair of the AHA’s Council on Epidemiology and Prevention, said previously. “We desperately need strategies to improve intake of AHA-recommended healthy diets — such as the Mediterranean diet — that are rich in vegetables and fruits.”
Besides this, egg consumption has also been associated with increased levels of good cholesterol and even weight loss benefits. Helen Bell, a nutritionist at the UK Care Guide, recently told the Mirror: “In my experience, consuming eggs as a snack can actually be quite beneficial for weight loss. Eggs are high in protein, which helps to increase satiety and keep you feeling fuller for longer.
“This can reduce the overall calorie intake throughout the day. But, it’s important to watch portion sizes and prepare them in a healthy way, like boiling or poaching, to avoid adding unnecessary fats.”
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