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Mediterranean Diet Gluten and Dairy-Free Breakfast Tacos

Mediterranean Diet Gluten and Dairy-Free Breakfast Tacos Recipe By Registered Dietitian Maya Oueichek

These gluten and dairy-free breakfast tacos are a perfect way to kickstart your day with a burst of flavor and energy. As a Registered Dietitian who shares healthy recipes, breakfast tacos are one of my most popular recipes. Packed with wholesome ingredients and customizable to your taste, these tacos are a delightful morning treat. This recipe like always follows a Mediterranean Diet eating pattern and requires minimal time and cooking skills.

Gluten and Dairy-Free Breakfast Tacos Mediterranean Diet Recipe By Registered Dietitian Maya Oueichek

Why You Should Try These Gluten and Dairy-Free Breakfast Tacos?

Health Conscious and Allergen-Friendly:

This recipe is ideal for individuals seeking a nutritious and allergen-friendly breakfast option. Being both gluten and dairy-free, it accommodates dietary restrictions and preferences, ensuring a wholesome and satisfying meal without compromising on taste or nutritional value.

Simple and Quick Preparation:

With straightforward steps and minimal ingredients, this recipe is perfect for busy mornings or when you're craving a fuss-free yet delicious breakfast. The simplicity of making sunny side up eggs, warming the tortillas, smashing avocado, and assembling the tacos makes it an easy choice for a satisfying breakfast in no time.

Balanced and Nutrient-Dense:

These breakfast tacos offer a balanced combination of protein from eggs, healthy fats from avocado, fiber from the corn tortillas and arugula, and a variety of vitamins and minerals from the vegetables. The inclusion of jalapenos and Aleppo pepper not only adds a delightful kick of flavor but may also have potential health benefits, such as boosting metabolism and providing antioxidant properties. It's a well-rounded meal that will keep you feeling energized and full throughout the morning.


Gluten and Dairy-Free Breakfast Tacos Mediterranean Diet Recipe By Registered Dietitian Maya Oueichek

  • 2 eggs

  • 2 corn tortillas

  • 1/2 avocado

  • Arugula, tossed in lemon juice and black pepper

  • Jalapenos

  • Diced onion

  • Aleppo pepper to taste

Here are some ingredient substitutions

Eggs: If you prefer a plant-based alternative, you can use scrambled tofu or chickpea scramble for a protein boost.

Corn Tortillas: Opt for gluten-free tortillas made from rice, cassava, or almond flour.

Total Nutrition:

Calories: 400 kcal per serving

Protein: 18g

Fat: 22g

Carbohydrates: 35g

Fiber:  9g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


Cook the Eggs:

Prepare the eggs according to your preference. For a sunny side up lover like myself, cook the eggs sunny side up in a non-stick skillet until the whites are set and the yolk is slightly runny.

Warm the Tortillas:

Heat the corn tortillas in a dry skillet or oven until warm and slightly toasted.

Smash the Avocado:

Using a fork, smash the avocado on each warmed tortilla, spreading it evenly.

Top with Eggs and Arugula:

Place the cooked eggs on top of the smashed avocado on each tortilla.

Add a generous portion of arugula on top of the eggs for a fresh and peppery crunch.

Season to Taste:

Sprinkle with diced onion, jalapenos, and Aleppo pepper to suit your taste preferences and add an extra burst of flavor.

Serve and Enjoy:

Fold the tortillas to create your delicious breakfast tacos and savor the wonderful blend of flavors and textures. Enjoy your gluten and dairy-free breakfast tacos!

Nutrition Benefits of These Gluten and Dairy-Free Breakfast Tacos:

Gluten and Dairy-Free Breakfast Tacos Mediterranean Diet Recipe By Registered Dietitian Maya Oueichek

Protein: Eggs provide essential protein for muscle repair and growth.

Healthy Fats: Avocado offers healthy monounsaturated fats that support heart health.

Fiber: Corn tortillas and vegetables supply dietary fiber, aiding digestion and promoting a feeling of fullness.

Vitamins and Minerals: Arugula, onions, and jalapenos contribute an array of vitamins and minerals, including vitamin C, vitamin K, and potassium.

Low Calorie: This breakfast option is relatively low in calories, making it a great choice for those looking to manage their weight.

Other Egg Based Breakfast Recipe:


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