Do you skip breakfast in leu of coffee? Wolf down a bowl of cereal in 30 seconds? Make a simple smoothie? No matter your preference, it’s time to up-level your first meal of the day. After all, a proper breakfast can help ward off sugar crashes, a sluggish metabolism, and hormonal imbalances. Yes, a balanced morning meal—packed with protein—is that powerful! One of my favorite sources of breakfast protein? Cottage cheese. Between high-protein avocado toast to blood sugar-friendly snack ideas, we always have some on hand. Even if you’re a cottage cheese skeptic, you need to try these protein breakfast tacos. Trust me. Fold it into your scrambled eggs, and et voilà, you’ll have a protein-packed breakfast in less than 10 minutes.
Make breakfast your secret weapon
We’ve all heard that breakfast is the most important meal of the day. But even more importantly, what you eat can have a significant impact on your health. Rather than reach for a bagel with jam, a bowl of sugary cereal, or nothing at all, start your day off right with a balanced, protein-rich meal. Protein in your breakfast is crucial to supporting balanced blood sugar, stable energy, and hormone health. Not to mention, protein is the most satiating macronutrient, meaning it helps keep you full and satisfied. With adequate protein at breakfast time, you’ll stay fueled and focused all morning long.
why start your day with protein?
Starting your day with protein has countless benefits. Not only does protein help build and repair tissues, but it can help stabilize blood sugar levels and prevent unhealthy snacking throughout the day. It also supports a robust metabolism, helping you burn more calories at rest. Muscle is a metabolic powerhouse. Additionally, protein can help you feel full and satisfied, reducing the likelihood of overeating. By incorporating protein-rich foods into your breakfast routine—such as eggs, cottage cheese, Greek yogurt, chia pudding, or a protein smoothie, you can set yourself up for success.
HOW MUCH PROTEIN DO you NEED?
Because we’re all bio-individuals, there’s no universal protein formula. Protein requirements vary based on factors like age, gender, body composition, activity level, and overall health. For most healthy adults, the recommended daily intake is approximately 0.8 grams of protein per kilogram of body weight—or around 0.36 grams per pound. This means that a sedentary woman weighing 150 pounds would require 50-60 grams of protein per day. However, most experts will agree: those numbers are far too low.
HOW TO CALCULATE YOUR SPECIFIC PROTEIN NEEDS
You can calculate how much protein you need here. This will be based on your physique goals and circumstances (i.e. pregnancy, if you’re trying to lose / gain muscle mass, etc.). Once you figure out your total grams per day, divide it by the number of meals and snacks you typically eat. For most, that averages out to about 20-30 grams of protein per meal. All of that said, we can work together to establish your personalized protein recommendations.
eat protein for blood sugar balance
When you consume carbohydrates (oatmeal, toast, fruit, etc.), they’re broken down into glucose molecules. These molecules enter your bloodstream and raise your blood sugar levels. And while we need glucose for energy, too much glucose causes unwanted side effects: sugar spikes and crashes, inflammation, hormonal imbalances, and eventually, chronic conditions like diabetes. However, when you consume protein alongside carbohydrates, you experience a slower and more gradual increase in blood sugar levels. In turn, you have steadier energy, better focus, and fewer sugar cravings. Win, win, win.
Health benefits of cottage cheese
To recap: protein helps keep blood sugar stable, which is especially important for breakfast. So, grab a tub of cottage cheese and get cooking. Cottage cheese is one of the most versatile and blood sugar-friendly ingredients, as it’s rich in protein and healthy fats. It’s also a convenient source of calcium—essential for maintaining strong bones and teeth. Furthermore, it’s a good source of vitamins and minerals (vitamin B12, phosphorus, and selenium). Lastly, cottage cheese contains probiotics to promote digestive health. Along with eggs, it adds satiation and fluffiness to these breakfast tacos!
What you’ll need for protein breakfast tacos
The ingredient list is simple. Add / modify based on what you have on hand. You can also scramble in additional veggies, like spinach, bell peppers, and mushrooms. Watch the full video, here!
These whole wheat tortillas are my favorite to use (they’re high in fiber and protein), but you can sub them for a gluten-free option, like corn tortillas or cassava flour tortillas. If you have a gas stove, char your tortillas for 5-10 seconds on each side. Otherwise, warm them in a microwave or air fryer.
Breakfast tacos aren’t complete without mashed avocado! Deliciously creamy, avocado is rich in heart-healthy monounsaturated and polyunsaturated fats, which can help reduce inflammation. It’s also rich in fiber, which can help promote digestive health and support blood sugar balance. Additionally, avocado is a good source of vitamins and minerals, including vitamin K, vitamin C, potassium, and folate.
Eggs are nature’s superfood. However, not all are created equal—see here for my guide on how to choose the best eggs and what egg labels mean.
The start of the show. My favorite cottage cheese is from Good Culture. They also make a lactose-free version.
I love scrambling eggs in ghee—it adds a rich, slightly nutty taste to the tacos. Ghee is clarified butter, but you can sub it for traditional butter, coconut oil, or olive oil.
sea salt and black pepper
Hot tip: instead of immediately seasoning your eggs with salt and pepper, wait to sprinkle on seasonings until the end of the cooking process. Seasoning eggs before cooking can make them turn watery.
Optional, but microgreens are a wonderful way to pack extra micronutrients into your protein breakfast tacos. These nutrients can help lower inflammation in the body and they’re an excellent source of fiber. They’re easy to grow at home and can be a sustainable and cost-effective way to add fresh and nutritious greens to your diet!
Also optional. Feel free to omit or sub for pickled jalapeños.
how to make protein breakfast tacos
STEP 1: In a medium bowl, whisk the eggs and cottage cheese with a fork.
STEP 2: Heat a medium nonstick pan over medium-low heat. Add ghee. Once melted, pour the eggs in.
STEP 3: Using a wooden spoon, slowly scrape the eggs and cottage cheese to the center of the pan. Continue to do so, creating soft folds (about 1-2 minutes).
STEP 4: Pull the eggs of the heat and char your tortillas.
STEP 5: Add mashed avocado to the tortillas, top with the egg and cottage cheese mixture, then drizzle on hot sauce, toss on microgreens, etc.
how much protein is in these tacos?
Using these tortillas, two eggs, and 1/4 cup of cottage cheese, these breakfast tacos have almost 30g of protein! Depending on your health goals, you may want to add even more protein in the form of turkey bacon, a side of turkey sausage, or hemp seeds. To round out your plate, feel free to add a side of fruit with nut butter drizzled on top. At any rate, this recipe is macro-friendly and satiating, thanks to the abundance of protein.
More healthy breakfast recipes
Looking for more healthy breakfast recipes? I have you covered. Here are 10 healthy no egg breakfast recipes (in case you want to branch out from your typical eggs!) and here are 10 nourishing, hormone-friendly breakfast ideas. For a quick meal prep idea, make my keto chocolate chia pudding!
Protein Breakfast Tacos With Fiber-Rich Tortillas, Eggs, and Cottage Cheese
- 1 teaspoon ghee
- 2 eggs
- 1/4 cup cottage cheese
- 2 tortillas
- 1/2 avocado
- Sea salt and black pepper, to taste
- In a small bowl, beat eggs and cottage cheese. Whisk until everything is well-combined. Set aside.
- Add ghee to a pan over medium heat. Once ghee has melted, pour egg and cottage cheese mixture into the pan.
- Using a wooden spoon, pull the eggs across the bottom of the pan to form large, soft curds. Continue cooking over medium-low heat, folding and stirring the eggs every few seconds.
- Remove the pan from the heat when the eggs and cottage cheese are mostly set. Season with sea salt and black pepper.
- Char tortillas (or warm them in the microwave).
- Mash avocado on top of the tortillas and add a pinch of sea salt.
- Layer on scrambled eggs, then add hot sauce, microgreens, cilantro, chives, etc.
Protein Breakfast Tacos
Not only are these breakfast tacos easy to make and delicious, but they’re high in protein and fiber—an ideal healthy breakfast option. The fiber-rich tortillas provide a beneficial source of complex carbohydrates without spiking blood sugar. The eggs and cottage cheese are both excellent sources of protein, aiding in hormone production and lean muscle growth. Lastly, the avocado adds healthy fats to help keep you full all morning.
Images courtesy of Unsplash.
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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.