Beans mashed smoky and warm, eggs kept soft, and both folded into a multigrain tortilla.
These High-Fiber Breakfast Tacos are packed with smoky mixed beans, fluffy scrambled eggs, creamy avocado, and crunchy pumpkin seeds, all wrapped in warm multigrain tortillas. The combination of red kidney beans and black-eyed peas provides a hearty boost of fiber and plant-based protein, making this a satisfying breakfast that keeps you fuller for longer. Ready in just 40 minutes, these tacos are perfect for busy mornings or relaxed weekend brunches and are easy to customize with your favorite toppings. Mashing only most of the beans is what keeps the filling from going pasty — the whole ones left behind give every bite something to push back against.
Why This Works
Red kidney beans and black-eyed peas provide a generous amount of dietary fiber and plant-based protein, while multigrain tortillas add even more whole-grain goodness. Paired with eggs for high-quality protein and avocado for healthy fats, these tacos deliver a balanced breakfast that’s both nourishing and satisfying.
Nutrition (per serving)
| Calories | 498 |
|---|---|
| Protein | 20g |
| Carbs | 45g |
| Fat | 26g |
Ingredients
For the Smoky Bean Mash
| Cooked mixed beans (red kidney beans and black-eyed peas) | 1½ cups |
|---|---|
| Garlic, minced | 2 cloves |
| Olive oil | 2 tsp |
| Smoked paprika | 1 tsp |
| Ground cumin | 1 tsp |
| Lemon juice | 1 tbsp |
| Salt | To taste |
| Black pepper | To taste |
For the Scrambled Eggs
| Large eggs | 4 |
|---|---|
| Butter | 2 tsp |
| Salt | To taste |
| Black pepper | To taste |
For Assembly
| Small multigrain tortillas | 4 |
|---|---|
| Avocado, sliced | 1 medium |
| Crumbled feta | ¼ cup |
| Toasted pumpkin seeds | 2 tbsp |
| Fresh cilantro | For garnish |
| Hot sauce | For serving |
Step-by-Step Instructions
1 Sauté the garlic
Heat the olive oil in a skillet over medium heat. Sauté the garlic for 30 seconds until fragrant but not browned.
2 Make the smoky bean mash
Add the cooked mixed beans, smoked paprika, cumin, salt, and black pepper. Cook for 4 minutes, then stir in the lemon juice and mash until mostly smooth with a few whole beans remaining for texture.
3 Scramble the eggs
Melt the butter in a non-stick pan over low heat. Whisk the eggs with a pinch of salt and pepper, then cook, stirring gently for 2–3 minutes, until soft, creamy, and just set.
4 Warm the tortillas
Warm the multigrain tortillas in a dry skillet over medium heat for 30–45 seconds per side, until soft and pliable.
5 Spread the bean mash
Spread the smoky bean mash evenly over each tortilla.
6 Add the toppings
Top each tortilla with scrambled eggs, avocado slices, crumbled feta, and toasted pumpkin seeds.
Notes & Tips
- The smoky bean mash can be refrigerated in an airtight container for up to 4 days.
- Reheat the bean mash gently before assembling the tacos.
- Warm the tortillas just before serving to prevent them from cracking.
- Add pickled onions or fresh salsa for extra brightness and crunch.
- The bean mash freezes well for up to 2 months.