Eggs and Black Beans on Tortilla Recipe – Healthy, High-Protein

Eggs and Black Beans on Tortilla Recipe – Do you need a fast, healthy and the most delicious dish which may be served as breakfast, lunch or dinner? The answer to this is This Eggs and Black Beans on Tortilla Recipe.

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Credit @eatsimplefood from Instagram

Having been influenced by Mexican and Southwestern tastes, this dish will unite creamy black beans, soft tortillas or crispy ones, well-prepared eggs and fresh toppings that will result in a balanced plate. It is high-protein, high-fiber, and nutrient-rich and will be among the friendlier ingredients to your budget or wallet and easy to prepare.

Recipe Overview

  • Prep Time: 10 minutes

  • Active Time: 10 minutes

  • Resting Time: 0 minutes

  • Total Time: 20 minutes

  • Servings: 2

  • Cuisine: Mexican-Inspired / Southwestern

  • Course: Breakfast, Brunch, Lunch, or Light Dinner

 Equipment Needed

  • Frying pan or skillet

  • Spatula

  • Can opener (for beans)

  • Knife and cutting board

  • Small saucepan (optional for beans)

  • Plate for assembling

 Ingredients

Base:

  • 2 tortillas (flour or corn)

  • 1 cup black beans, rinsed and drained (canned or cooked)

  • 2 large eggs

  • 1 tablespoon olive oil or butter

  • 1 clove garlic, minced (optional)

  • Salt and pepper, to taste

Optional Toppings:

  • ½ avocado, sliced

  • ¼ cup grated cheese (cheddar, cotija, or Monterey Jack)

  • 2 tablespoons salsa or pico de gallo

  • Fresh cilantro

  • Dash of hot sauce or lime juice

  • Sautéed onions or peppers

Instruction

Step 1: Heat up the Black Beans
In a small saucepan, warm up the medium. Add some drizzle of olive oil and sautee garlic until fragrant (30 seconds). Add black beans and mix. Season with a pinch of salt and pepper and using the back of your spoon, shortly mash in order to have a creamier texture. Simmer 23 minutes and turn off heat.

On the go? Forget the saut we once did and heat in the microwave.

Step 2, prepare the tortillas.
On to a medium-hot skillet with no grease or oil, warm each tortilla about 30 seconds per side, until lightly browned and crispy. They may also be put directly on a gas flame to be slightly charred. Serve on serving plates.

Step 3: Frying of the Eggs
In the same skillet, heat little oil/butter. Break the eggs and make them your way–sunny side up, over-easy, or scrambled. Season with the salt and pepper. To make a yolk run, cook sunny side up 2-3 minutes with no flipping.

Step 4: Coming Together of Dish
Put warm black beans on top of each tortilla Put a cooked egg over it. Add in avocado slices, shredded cheese, salsa, cilantro, etc. Add a dash of lime or your hottest hot sauce.

Step 5: Warm up
Serve fresh so that the tortillas are still warm and eggs are runny or creamy. Eat straight away or add a taco wrap.

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Credit @communidadat from Instagram

Nutrition

Nutrient Amount
Calories ~320 kcal
Protein 17 g
Carbohydrates 28 g
Dietary Fiber 8 g
Sugars 2 g
Fat 15 g
Saturated Fat 4 g
Sodium 400 mg

Flavor Profile

  • The dish harmonizes the calming and refreshing tastes:
  • Creamy and earthy because of the black beans
  • Nicely rich and savory of the egg
  • And soft and Chewy as the tortilla
  • Lime, salsa and herbs on top to make them bright and fresh
  • Spicy or cheese depending on your preference of add-ons

Why You’ll Love This Eggs and Black Beans on Tortilla Recipe

  • Balanced macros: carbs, healthy fats, and quality protein

  • Great for vegetarians

  • Quick to make – done in 20 minutes

  • Budget-friendly ingredients

  • Customizable with pantry staples

  • Perfect brain fuel for breakfast or lunch

 Tips

  • Make it vegan: Replace eggs with tofu scramble and skip the cheese.

  • Boost the protein: Add an extra egg or sprinkle with hemp/chia seeds.

  • Make it spicy: Use chipotle beans or add jalapeños.

  • Switch up the tortilla: Use whole wheat, spinach, or gluten-free options.

  • Add more veggies: Include sautéed bell peppers, mushrooms, or baby spinach.

FAQs

Q1: Can I use canned black beans directly?
Yes! Just rinse and drain them before using. Warming and seasoning them is optional but recommended for better flavor.

Q2: Can I make this ahead of time?
The beans can be prepped ahead, but the eggs and tortillas are best cooked fresh. You can reheat everything in a skillet for quick assembly.

Q3: Is this dish freezer-friendly?
Not ideally. Eggs and tortillas don’t freeze well once assembled. However, you can freeze cooked beans for future use.

Q4: Can I use egg whites only?
Yes, especially if you’re watching fat or cholesterol. Use about 3 egg whites per person.

Q5: What type of cheese works best?
Crumbly cotija, sharp cheddar, or melty Monterey Jack are all delicious options depending on your preference

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