Health Conditions Diabetes-Appropriate Diabetic Breakfast Recipes Diabetic High-Protein Breakfast Recipes Huevos Rancheros Tacos 5.0 (1) Add your rating & review When you combine these two Tex-Mex-inspired favorites, the delicious question becomes whether to enjoy them at breakfast, brunch, lunch or dinner! Tacos Rancheros will become your favorite way to combine eggs and the classic flavors of tacos. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone-Health Diabetes-Appropriate Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Vegetarian High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 2 teaspoons olive oil ½ cup chopped red onion (1 medium) 2 cloves garlic, minced 1 (15 ounce) can no-salt-added pinto beans, drained ½ teaspoon ground cumin ¼ teaspoon kosher salt ¼ teaspoon dried oregano, crushed ⅛ teaspoon cayenne pepper ½ cup water Nonstick cooking spray 3 eggs 9 egg whites 8 6-inch corn tortillas, warmed (see Tips) ½ cup shredded reduced-fat Colby and Monterey Jack cheese (2 ounces) ½ cup refrigerated pico de gallo Directions In a 10-inch nonstick skillet heat oil over medium. Add onion; cook about 4 minutes or until softened. Add garlic; cook 30 seconds more. Remove from heat. Stir beans, cumin, salt, oregano, and cayenne pepper into the onion mixture; mash with the back of a spoon. Return to heat and stir in the water, continuing to mash the beans. Simmer until beans are thick and of spreading consistency (mixture won't be completely smooth). Remove from skillet; keep warm. Rinse and dry the skillet; coat with cooking spray. Heat skillet over medium. In a large bowl whisk together eggs and egg whites. Add egg mixture to skillet and cook, without stirring, until eggs begin to set on bottom and around edges. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes or until cooked through but still glossy and moist. To serve, spread bean mixture on warmed tortillas; top with cooked eggs. Sprinkle with cheese. Fold in half. Top with pico de gallo. Tips To warm tortillas, place tortillas between paper towels. Microwave on high 20 to 40 seconds. Or preheat oven to 350 degrees F. Wrap tortillas in foil. Bake for 10 minutes. Originally appeared: Diabetic Living Magazine; updated March 2023 Rate It Print Nutrition Facts (per serving) 337 Calories 9g Fat 37g Carbs 28g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 2 tortillas (each filled with 2 1/2 Tbsp. beans, 3 Tbsp. eggs & 1 Tbsp. cheese) Calories 337 % Daily Value * Total Carbohydrate 37g 13% Dietary Fiber 7g 23% Total Sugars 3g Protein 28g 55% Total Fat 9g 11% Saturated Fat 3g 16% Cholesterol 15mg 5% Vitamin A 2419IU 48% Vitamin C 2mg 2% Folate 7mcg 2% Sodium 467mg 20% Calcium 241mg 19% Iron 5mg 28% Magnesium 59mg 14% Potassium 592mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved