Breakfast Tacos
Fluffy scrambled eggs folded into warm corn tortillas with melted cheddar and fresh cilantro. A 20-minute breakfast delivering 18g protein without the high-FODMAP triggers found in traditional tacos.
Breakfast Tacos
Fluffy scrambled eggs folded into warm corn tortillas with melted cheddar and fresh cilantro. A 20-minute breakfast delivering 18g protein without the high-FODMAP triggers found in traditional tacos.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Crack the eggs into a mixing bowl and whisk with a pinch of salt until the yolks and whites are fully combined and slightly frothy.
Equipment: mixing bowl, whiskMelt the butter in a non-stick skillet over low heat, swirling to coat the bottom evenly. The butter should foam gently but not brown.
Equipment: non-stick skilletPour in the whisked eggs. Let them sit undisturbed for 20 seconds, until the edges just begin to set.
Using a silicone spatula, gently push the eggs from the edges toward the center in slow, sweeping motions. Continue stirring gently for 3-4 minutes, until soft curds form and the eggs are mostly set but still slightly glossy.
Equipment: silicone spatulaTip: Low and slow is the secret to creamy scrambled eggsRemove the skillet from heat while the eggs are still slightly wet—they'll continue cooking from residual heat.
Tip: Carryover cooking will finish them perfectlyHeat a separate dry skillet over medium heat. Add the tortillas one at a time and warm for 30 seconds per side, until pliable and lightly toasted with a few golden spots.
Equipment: dry skilletDivide the scrambled eggs evenly among the warm tortillas, placing them in the center of each.
Top each taco with shredded cheddar cheese (it will melt slightly from the warm eggs), a spoonful of salsa, and a sprinkle of fresh cilantro.
Fold the tortillas in half or leave open-faced. Serve immediately with hot sauce on the side if desired.
Notes
Storage
Refrigerate scrambled eggs and toppings separately in airtight containers for up to 2 days. Store tortillas at room temperature in their original packaging. Reheat eggs gently in a skillet over low heat or in the microwave in 15-second intervals, stirring between each. Warm tortillas fresh before serving.
Low-FODMAP salsa
Check labels carefully for hidden garlic and onion. Look for brands made with only tomatoes, lime, salt, and cilantro, or make your own by combining diced tomatoes, lime juice, and cilantro.
Dairy-free option
Replace butter with olive oil or avocado oil and use dairy-free cheese or skip cheese entirely. The eggs are flavorful enough on their own.
SCD alternative
Corn tortillas are illegal on the Specific Carbohydrate Diet. SCD followers can serve the scrambled eggs in butter lettuce cups or over a bed of sauteed spinach instead. Eggs, butter, aged cheddar, and fresh cilantro are all SCD-legal.
Cheese alternatives
Monterey Jack melts beautifully with even less lactose than cheddar. Queso fresco adds a mild, crumbly texture but has more lactose. For dairy-free, try cashew-based cheese or omit entirely.
Make it gentler
For flares or sensitive days, skip the tortillas and eat the eggs plain with white rice on the side. This drops fiber to under 1g per serving.
Protein boost
Add crumbled cooked breakfast sausage (check for garlic/onion) or crispy bacon if you tolerate fattier proteins. Keep portions moderate during remission.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
