For those following a ketogenic or low-carb lifestyle, breakfast can sometimes feel restrictive. But with a little creativity, you can enjoy your favorite morning meals without sacrificing your dietary goals. These Low Carb Breakfast Tacos offer a delicious and satisfying way to kickstart your day, providing a protein-packed and flavorful alternative to traditional high-carb options.
What Makes These Tacos Low-Carb?
It's important to note that while many recipes claim to be "keto," the carbohydrate content can vary significantly. These tacos are designed to be low-carb, but whether they fit perfectly into a strict keto diet depends on individual carb tolerance and the specific ingredients used. The primary focus is on reducing carbs by swapping out traditional tortillas for low-carb alternatives and choosing keto-friendly toppings.
Low-Carb vs. Keto: Understanding the Difference
The terms "low-carb" and "keto" are often used interchangeably, but there are key distinctions. A ketogenic diet is very strict, severely limiting carbohydrate intake to force the body into a state of ketosis, where it burns fat for fuel. A low-carb diet is generally less restrictive, allowing for a slightly higher carb intake.
Many store-bought keto tortillas can still be relatively high in carbs. Therefore, this recipe emphasizes a low-carb approach, allowing for flexibility in tortilla selection and ingredient choices based on individual needs and preferences.
Ingredients and Customization
The beauty of breakfast tacos lies in their versatility. Here's a breakdown of the key components and how to customize them for your low-carb needs:
Read also: Easy Low-Carb Cheese Crackers
Tortillas
The foundation of any taco is the tortilla. For a truly low-carb experience, consider these options:
- Homemade Keto Tortillas: These are often the best option for controlling carb content. If you decide to use homemade keto tortillas recipe, each tortilla has 4g of net carbs.
- Store-Bought Low-Carb Tortillas: Many grocery stores now offer low-carb tortillas. Look for options with high fiber content to further reduce net carbs. I used a brand that has just 16 grams of carbs with 11 grams of fiber, making them only 5 grams of net carbs.
- Cheese Shells: For a completely grain-free and crunchy option, try making taco shells out of cheese. Mozzarella cheese gets really crunchy and stays solid when you cook it through enough. Heat 1/3 cup of mozzarella at a time on clean pan on medium heat. Wait until the cheese is browned on the edges (about 2-3 minutes). Slide a spatula under it to unstick it. Use a pair of tongs to lift the shell up and drape it over a wooden spoon resting on a pot.
Protein
Breakfast tacos are a great way to load up on protein, which is essential for satiety and muscle building. Here are some excellent low-carb protein choices:
- Bacon: A classic breakfast staple that adds flavor and crispy texture. Cook the bacon how you like it. Cook the bacon on a baking sheet with foil for about 15-20 minutes at 375F.
- Breakfast Sausage: Adds a savory and satisfying element. Cook ground breakfast sausage until browned and no longer pink.
- Eggs: Scrambled eggs are a must-have for any breakfast taco. Crack the eggs into a large mixing bowl and whisk. Pour the egg mixture over top of the meat retained in the skillet and stir to mix the meat into the eggs.
- Leftover Cooked Meats: Don't be afraid to get creative! Taco meat, carnitas, verde chicken, or barbacoa can all be repurposed for a delicious breakfast taco filling.
Vegetables
Adding vegetables not only boosts the nutritional value of your tacos but also adds flavor and texture. Consider these low-carb options:
- Onion: Adds a savory and aromatic base.
- Zucchini: A mild-flavored vegetable that cooks quickly.
- Tomatoes: Adds a juicy and slightly acidic element.
- Olives: Adds a salty and briny flavor.
- Jalapeños: For those who like a little heat.
- Green Onion: Adds a fresh and mild onion flavor.
Toppings
The final touch that brings everything together. Be mindful of carb content and choose keto-friendly options:
- Avocado: A healthy fat source that adds creaminess and richness.
- Salsa: A classic taco topping, but be sure to check the label for added sugars. Make sure to use low-carb salsa because sometimes sugar is hiding in the ingredients.
- Sour Cream or Crema: Adds tanginess and creaminess.
- Cilantro: A fresh and flavorful herb.
- Cheddar Cheese: Shredded cheddar cheese is the best.
Recipe: Low-Carb Breakfast Tacos
This recipe provides a basic framework, feel free to adjust the ingredients and quantities to your liking.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Low-carb tortillas or cheese taco shells
- Bacon, cooked and crumbled
- Breakfast sausage, cooked and crumbled
- Eggs, whisked
- Onion, diced
- Zucchini, diced
- Shredded cheddar cheese
- Avocado, sliced or diced
- Salsa
- Sour cream or crema
- Cilantro, chopped
- Butter or oil for cooking
- Salt and pepper to taste
Instructions:
- Prepare the fillings: Cook the bacon and sausage according to your preferred methods. Set aside.
- Sauté the vegetables: In a pan, saute onion and zucchini until tender. Season with salt and pepper.
- Scramble the eggs: Add whisked eggs to the pan with the vegetables and scramble until cooked through. If you want cheese melted into your eggs, you can add that in now as well!
- Warm the tortillas (if using): If using low-carb tortillas, warm them slightly in a dry pan or microwave for a few seconds to make them more pliable. No need to heat them up like you would a tortilla for tacos.
- Assemble the tacos: Lay out your desired tortillas, scoop in some cooked sausage, scrambled egg filling, and top with additional cheese if desired as well as some green onion.
- Add toppings: Top with avocado, salsa, sour cream, and cilantro.
Keto Taco Breakfast Skillet
For those who prefer a skillet-style breakfast, consider this Keto Taco Breakfast Skillet. It brings all the taco Tuesday vibes to your breakfast routine. Taco seasoned ground beef, cheddar cheese, tomatoes, olives, avocado, salsa, sour cream, jalapeños and cilantro. Mix and match with any of your favorite toppings. Best of all, it only dirties one pan.
Instructions
- Brown the ground beef in a large skillet over medium-high heat.
- To the skillet, stir in the taco seasoning and water.
- Reduce the heat to low and let simmer until the sauce has thickened and coats the meat. About 5 minutes.
- Crack the eggs into a large mixing bowl and whisk.
- Pour the egg mixture over top of the meat retained in the skillet and stir to mix the meat into the eggs.
Make-Ahead Convenience
For busy mornings, these tacos can be prepped in advance. Cook the fillings and store them separately in airtight containers in the refrigerator for up to 4 days. Assemble the tacos just before serving.
Low Carb Breakfast Burritos
For those who prefer a burrito, these are very similar to tacos but are made with a large tortilla, and it is stuffed with a variety of ingredients like breakfast sausage, scrambled eggs, chopped tomatoes, rice & beans (if you are not low carb), and lettuce.
Instructions
- Grease a 9X13 casserole dish and preheat oven to 350°F.
- Fry bacon on the stove or bake in the oven (whichever method you prefer). When done, drain and set aside to cool. When the bacon has cooled, crumble into bite-sized pieces.
- In a medium-sized skillet ( I used a 10.25 inch cast iron) melt butter.
- In a bowl, crack eggs and add heavy whipping cream, salt, and pepper. Whisk until thoroughly combined.
- Pour egg mixture into skillet and scramble eggs. Remove from heat right before they get done and continue stirring as they will continue to cook, but removing from the heat will prevent them from overcooking.
- In a low carb tortilla, spoon eggs down the middle follow with bacon and freshly shredded cheddar cheese.
- Roll low carb burritos and place seam side down in a casserole dish. (Reserve 1/4 cup of the cheddar cheese and some of the crumbled bacon to use as toppings for the burritos in the casserole dish before baking.)
- Repeat the above step until the casserole dish is full. (I used seven burritos, but I left one out for meal prep photo).
- Sprinkle 1/4 cup white cheddar cheese and 1/4 cup sharp cheddar cheese on top of the burritos and sprinkle a handful of the crumbled bacon on top. You can cover and put in the fridge and bake the next morning. If so, bake covered for 15 minutes, then remove foil and bake for an additional 5-7 min or until heated all the way through and cheese is melted on top. If baking immediately, bake for 10-15 minutes or until heated all the way through. Enjoy!
Serving Suggestions
Wondering what to serve with Low Carb Breakfast Tacos? This easy protein-packed dish pairs nicely with a refreshing keto strawberry smoothie, a side of bacon, and keto blueberry muffins. Add more protein to this meal with some delicious keto breakfast sausage.
Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. This Keto Breakfast Tacos Recipe is just 4 carbs!
Read also: Magnesium Supplements for Keto