Low Calorie Breakfast Tacos with Egg Whites, Black Beans and Roasted Peppers
Some mornings you want a breakfast that actually keeps you full until lunch, not something that leaves you raiding the snack drawer by 10am. These low calorie breakfast tacos with egg whites do exactly that. Each serving gives you around 280 calories, 22 grams of protein, and a solid hit of fibre from black beans and colourful roasted peppers. They come together in about 15 minutes, which means you genuinely can make them on a regular weekday, not just on a slow Sunday.
The base of the filling is fluffy scrambled egg whites, seasoned simply with cumin, smoked paprika, garlic powder, salt and a little black pepper. Egg whites are pure protein with almost no fat and virtually zero calories compared to whole eggs, so they are a brilliant swap when you are keeping calories in check without sacrificing volume or satiety. To boost flavour and nutrition without adding much to the calorie count, the filling is stretched with canned black beans, which bring fibre, plant-based protein, and a creamy earthy richness that works beautifully with the smoky spices. Roasted red peppers add a natural sweetness and a pop of colour, along with vitamin C and antioxidants. The whole mixture comes together in one small non-stick pan, so washing up is minimal too.
For the tortillas, small corn tortillas are the smarter choice over large flour ones. A standard 15cm corn tortilla contains roughly 60 calories, about half the calories of a medium flour tortilla, and it brings more fibre and a satisfying chew. Warming them directly on a dry skillet or a gas flame for 20 to 30 seconds per side gives them a lightly toasted, almost nutty flavour that elevates the whole taco. On top of the filling, a spoonful of fresh tomato salsa, a few thin slices of avocado, and a scatter of fresh coriander finish things off without loading on extra calories. If you want a little heat, a few drops of your favourite hot sauce do the job brilliantly. The toppings are where you can make this recipe your own every single time.
One of the things that makes these tacos so practical is how easily you can scale them up for meal prep. The egg white and bean filling keeps well in the fridge for up to three days, so you can make a larger batch on a Sunday and simply reheat portions each morning. Warm the tortillas fresh each day for the best texture. If you are tracking macros or managing your weight, these tacos give you a genuinely satisfying breakfast that sits well within most calorie targets without the need to eat a tiny, unsatisfying portion. They are also naturally gluten free when you use certified gluten free corn tortillas, making them a great option for people with gluten sensitivities. Whether you are brand new to eating egg whites or you have been cooking with them for years, this recipe is a reliable, flavourful way to start your morning on a high note.
Ingredients
- 1 cup liquid egg whites (from a carton or separated from 6 to 7 large eggs)
- 1 cup canned black beans (drained and rinsed well)
- 1 cup roasted red peppers (jarred in water, drained and roughly chopped)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp fine sea salt (adjust to taste)
- 1 tsp ground black pepper
- 1 tsp olive oil (or a light spray of cooking spray)
- 4 small corn tortillas (approximately 15cm each, use certified gluten free if needed)
- 1 small avocado (thinly sliced)
- 4 tbsp fresh tomato salsa or pico de gallo (shop-bought or homemade)
- 2 tbsp fresh coriander leaves (roughly chopped, or flat-leaf parsley if preferred)
- 1 small lime (cut into wedges to serve)
Instructions
- 1
Drain and rinse the black beans thoroughly under cold water, then pat them gently with a piece of kitchen paper to remove excess moisture. Chop the roasted red peppers into small, even pieces, roughly 1cm, so they distribute evenly through the filling.
Removing excess moisture from the beans and peppers stops the filling from turning watery in the pan.
- 2
In a small bowl, whisk the egg whites with the cumin, smoked paprika, garlic powder, salt and black pepper. Whisk for about 30 seconds until the spices are fully combined and the mixture looks lightly frothy.
Seasoning the egg whites before cooking ensures the flavour is evenly distributed throughout the scramble rather than just sitting on top.
- 3
Heat the olive oil in a medium non-stick skillet over a medium-low heat. Once the oil shimmers, add the chopped roasted red peppers and black beans. Stir gently for about 90 seconds to warm them through and let them pick up a little colour from the pan.
Keep the heat at medium-low. High heat can make egg whites tough and rubbery.
- 4
Pour the seasoned egg whites over the pepper and bean mixture. Leave them undisturbed for about 20 seconds until you see the edges beginning to set, then use a silicone spatula to gently fold the mixture from the edges inward. Continue folding slowly every 15 to 20 seconds until the egg whites are just set with no liquid pooling. Remove the pan from the heat while the eggs still look very slightly underdone, as residual heat will finish them perfectly.
The moment the egg whites look fully set on the heat is actually the moment they are already a touch overdone. Pull them off just before.
- 5
Warm the corn tortillas directly in a dry skillet over a medium-high heat, or briefly over a gas flame using tongs, for 20 to 30 seconds per side until they are lightly charred in spots and pliable. Wrap them in a clean tea towel while you finish the remaining tortillas to keep them soft and warm.
Do not skip warming the tortillas. Cold tortillas crack easily and the toasted flavour makes a real difference.
- 6
Divide the egg white, bean and pepper filling evenly among the four warm tortillas. Top each taco with a couple of avocado slices, a tablespoon of fresh salsa, and a scatter of fresh coriander.
- 7
Serve immediately with lime wedges on the side. A squeeze of fresh lime juice over the filling just before eating brings all the flavours together and lifts the whole taco.
Serve straight away for the best texture. The warm filling and cool fresh toppings together are what make these tacos so good.
Nutrition per serving
280kcal
Calories
22g
Protein
32g
Carbs
7g
Fat
8g
Fibre
4g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a non-stick pan and low to medium heat for the fluffiest, most tender egg white scramble.
- ✓
Rinse and dry the black beans well before adding them to the pan to prevent a watery filling.
- ✓
Prep your toppings, avocado, salsa, coriander and lime, before you start cooking the eggs so everything is ready at the same time.
- ✓
If using jarred roasted peppers, choose ones packed in water rather than oil to keep the calorie count lower.
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Season lightly to start. You can always add more salt at the table, but you cannot take it away.
Frequently Asked Questions
Variations
- •
Spicy Chipotle Egg White Tacos
Add half a teaspoon of chipotle chilli powder to the egg white mixture and stir a teaspoon of chipotle paste into the black beans before adding them to the pan. Top with a cooling spoon of plain non-fat Greek yogurt and pickled red onion instead of salsa for a smoky, tangy version.
- •
Green Goddess Egg White Tacos
Swap the roasted red peppers for a large handful of baby spinach, wilted in the pan before adding the egg whites. Use a tablespoon of store-bought green salsa (salsa verde) as a topping instead of red salsa, and finish with sliced spring onions and a sprinkle of pumpkin seeds for extra crunch and nutrients.
- •
Turkey Chorizo and Egg White Tacos
Brown two ounces of sliced chicken or turkey chorizo in the skillet before adding the peppers and beans. The chorizo releases its own spiced oil, which coats the other ingredients beautifully. This version is slightly higher in calories but very high in protein and incredibly satisfying.
- •
Lettuce Wrap Version
For an even lower calorie option, skip the corn tortillas entirely and serve the filling in crisp iceberg or cos lettuce cups. Each lettuce cup saves roughly 60 calories compared to a corn tortilla and adds a refreshing crunch. Great for those avoiding grains or following a lower carb approach.
Substitutions
- •Liquid egg whites → 3 large whole eggs per serving (Will increase calories and fat but add extra richness and a softer texture.)
- •Black beans → Pinto beans or white cannellini beans (Similar calorie and fibre profile. Pinto beans have a slightly creamier texture that works very well here.)
- •Corn tortillas → Whole wheat small tortillas or lettuce cups (Whole wheat tortillas add more fibre. Lettuce cups reduce calories and carbs significantly.)
- •Roasted red peppers (jarred) → Fresh bell pepper, any colour, sauteed (Dice finely and cook for 3 to 4 minutes in the pan before adding beans and egg whites. Adds a fresher, slightly crisper texture.)
- •Fresh coriander → Flat-leaf parsley or fresh chives (A good swap for those who find coriander too pungent. Parsley gives a clean, fresh flavour and chives add a mild onion note.)
- •Fresh salsa → Diced fresh tomato with a squeeze of lime (Very simple and fresher tasting. Just dice one small tomato, add a pinch of salt and a squeeze of lime, and it is ready in 60 seconds.)
🧊 Storage
Store any leftover egg white filling in an airtight container in the refrigerator for up to 3 days. Store tortillas separately at room temperature in their original packaging or wrapped in foil. Do not store assembled tacos, as the tortillas will become soggy. Reheat the filling gently on the hob or in the microwave before assembling fresh tacos.
📅 Make Ahead
The egg white, black bean and roasted pepper filling can be made in a larger batch at the start of the week. Portion it into individual airtight containers and refrigerate for up to 3 days. Each morning, warm a portion of filling while you toast your tortillas, then add fresh toppings like avocado, salsa and coriander. The whole process takes under 5 minutes on a busy weekday.
