Name: High Protein Vegetarian Taco
Prep time: 15 min
Cook time: 8 min
Total time: 25 min
Ingredients: 4-5 cherry tomatoes, chopped; 1 tsp red onion, chopped; 1-2 tbsp Mexican chipotle beans; 4-5 mushrooms, chopped; 40 g vegetarian bacon lardons; 3 large eggs; 1 large wholewheat tortilla (or GF alternative); handful spinach leaves; 1/2 medium avocado, sliced

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These unbelievably mouthwatering high protein vegetarian tacos are great for breakfast, brunch or lunch. They are super nutritious, can be gluten free and are really easy to (diabetic) carb count for. In under 15 minutes, you can enjoy a hearty and healthy meal that will definitely keep you going all day long!

high protein vegetarian taco on a plate cut in half and stacked

Savoury breakfasts are a really great way to start your day. And this high protein taco is so tasty, and so easy to make you will definitely be happy that you ditched the cereal!

This breakfast taco is loaded with nutritious ingredients and heaps of flavour. The mix of high protein and carbohydrates may even help work with those tricky morning blood sugar rises. But I wouldn’t only limit this to breakfast, it’s great any time of the day.

Why this High Protein Taco is a great way to start your day

The more veggies and whole foods we can get into our diet the better. And what better way to start than with the first meal of the day. This vegetarian taco is such an easy way of doing this and even better is totally customisable. So you can add all of your favourite veggies and choices of protein for a satisfying and tasty taco just the way you like it.

These tacos are also great for using up any leftovers. You really can add anything and is a great way of doing a sweep of your fridge and using up those odds and ends.

A savoury breakfast can also be kinder on blood glucose levels. Our bodies are already releasing glucose as we wake (the wonderful morning rise) and then we are adding to this by giving our bodies more sugar to manage when eating a sweet breakfast. This can make keeping or getting levels in range quite tricky. So perhaps a savoury breakfast may help with this.

I you’d like to read more on THE BENEFITS OF A WHOLE FOOD DIET AND DIABETES or Tips on HOW TO EAT MORE PLANTS then make sure to read these articles.

high protein taco on a plate cut in half and stacked

The power of protein

Protein plays a pivotal role in maintaining overall health, and its significance becomes even more important when considering blood glucose management, especially in the morning. Consuming a protein-rich breakfast can be a strategic choice for individuals seeking stable blood glucose levels throughout the day.

Proteins take longer to digest than carbohydrates, promoting a gradual release of glucose into the bloodstream. This controlled release helps prevent sudden spikes or crashes in blood sugar levels, fostering a more balanced and sustained energy throughout the morning.

We have found that making this shift in the morning has helped to reduce the morning spikes and subsequent crashes in my blood sugar for our daughter. The combination of plant-based proteins, such as beans or tofu, with a variety of fresh vegetables and whole grains has contributed to a more gradual release of glucose. This steady release has helped to achieve more sustained energy throughout the morning and eliminate the blood sugar rollercoaster we used to experience.

When combined with carbohydrates, like in this vegetarian taco recipe, the protein slows down the absorption of sugars, providing a steady and manageable rise in blood glucose. This is particularly crucial in the morning, when maintaining stable blood sugar levels can be tricky.

Ingredients to make a high protein vegetarian taco

Wholemeal tortilla
- A Wholewheat version will have more fibre which can help to keep blood glucose a little more stable
- You could also opt for a gluten free warp. I like the BFree Multigrain Wraps or my Easy 2-Ingredient High-Protein Red Lentil Wraps
Eggs
- They should always be free range
- Full of essential nutrients and protein
Mushrooms
- Full of fantastic nutrients and plenty of plant protein
Vegan Bacon Lardons
- I use the Vegan Bacon Lardons by This
- They are made from Soya protein and fortified with vitamin B12 & iron
- If you can’t find the lardons then you can just chop up some veggie bacon
Mexican Chipotle Kidney beans
- For that extra plant protein and fibre power kick I add some of my Mexican Chipotle Kidney Beans
- They only need 3 ingredients, take 5 minutes to make plus they taste amazing!
Cherry tomatoes
- Rich in Lycopene and vitamins A, C & E
Red onion
- A little finely chopped red onion with the tomatoes makes a quick fresh salsa
- I often use a tsp of frozen chopped shallots to save time
Avocado
- High in healthy fats and are an excellent source of nutrients
Spinach
- I serve spinach with everything, particularly with savoury breakfasts
- Adds some much-needed green and it is full of iron, fibre and other essential nutrients

Equipment

Frying Pan

Spatula / Spoon

Sharp knife

Large saucepan lid

Small bowl

How to make this high protein vegetarian taco

high protein vegetarian taco on plate not folded

There are a few parts to prepare for this Vegetarian taco and I find it helpful to have all my ingredients and topping prepared before I cook my taco.

Start by making your fresh salsa of chopped cherry tomatoes and red onion in a small bowl. Season well and leave to one side.

If you are adding the Mexican chipotle beans (which I strongly suggest you do) Make those now.

Next fry your chopped mushrooms and lardons in a little olive oil for a few minutes or until the mushrooms have softened. pop them on a plate and place them to one side

Now it’s time to make the taco. Heat some extra virgin olive oil in a frying pan ( you can just use the same one that cooked your mushrooms and lardons). In a bowl whisk your eggs then add them to your hot frying pan. Push them away from the edges slightly as you would if cooking an omelette but then leave the eggs to cook on a medium heat. The egg should cover the bottom of the frying pan exactly like an omelette would.

Once the eggs are nearly cooked (so still slightly wet on top) place your tortilla on top of the egg and leave for a minute. When the egg is cooked (so you can lift it from the sides with a spatula, place a large saucepan lid on top of the tortilla and flip it over. Your tortilla should now be at the bottom of the frying pan. Leave to cook for a minute or so or until your tortilla becomes a little crispy like a taco.

Place your eggy taco on a plate and add your toppings. Start with a handful of spinach and then add the mushrooms and lardons. Next, add the Mexican beans then top with the sliced avocado and salsa. Season well and maybe add a little extra hot sauce. Then fold your taco in half and cut it in half.

Customise your High Protein Taco

I love the filling I use in this breakfast taco. I like to serve mine with some extra lime, chilli sauce and green leaves like spinach watercress or rocket added onto my plate

But if you are looking for some other suggestions of ways to customise your meal, then follow steps 4-8 in the recipe and then switch up your filling to create your own delicious taco.

Here are a few other filling suggestions to try:

Extra Veggies: Add Roasted Green Beans and Tomatoes into the taco for another wallop of flavour and nutrition

Turkey or Chicken Sausage: Opt for lean turkey or chicken sausage as a flavorful and low-fat protein option.

Black Beans: Packed with protein and fibre, black beans add a hearty and nutritious element to your tacos. Switch the kidney beans with black beans in the Mexican Chipotle Beans.

Cheese Variety: Include a mix of cheeses like feta or cheddar for a creamy and indulgent touch.

Lean Ground Turkey: Cooked with savoury spices, lean ground turkey is a lean and flavorful protein choice.

Cottage Cheese: A spoonful of cottage cheese can add a creamy and protein-packed element to your tacos.

Smoked Salmon: For a sophisticated twist, include some smoked salmon, providing omega-3 fatty acids and a unique flavour.

Chickpea Sauté: Sauté chickpeas with herbs and spices for a plant-based and protein-rich taco filling.

More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:

Diabetes Note

A savoury breakfast is a great option for blood glucose levels in the morning. Our bodies are already releasing glucose as we wake (the wonderful morning rise) and then we add to this by giving our bodies more sugar to manage when eating a sweet breakfast. This can make keeping or getting levels in range quite tricky. So perhaps a savoury breakfast like this vegetarian taco can be a good alternative

Full of fibre, healthy fats and protein, this breakfast taco will all work with the carbohydrates to slow the glucose release.

It is also really easy to carb count for. The only ingredient we would count for is the wholemeal tortilla which is 27g of carbs

Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.

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