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Hey Guys/Gals,

So i started eating healthier and looking for ways to take some of the food i love and make it healthy.  Here is one of my new favorite breakfast dish (i dont do it everyday) and i hope is low calories -- at least is healthier than what i was eating before.


  • 1 Medium Egg (Can use Eggbeaters)
  • Yellow Onions (amount is up to your liking)
  • Green and Red Peppers (amount is up to your liking)
  • 1 Tomato
  • 1 oz of evaporated milk
  • 1 Medium wheat tortilla shell (what you use to make soft tacos with)
  • 1 tablespoon of olive oil
  • 1 slice of American Cheese (or your favorite kind of cheese)


  • Cut the Onions, Peppers and Tomato into small pieces (small cubes if possible)
  • Crack open the egg (or pour some eggbeaters) onto a dish and pour the evaporated milk.  Beat it just to mix the milk with the egg (this will make the egg stay moist)


  • In a medium size pan over medium heat, pour the oil and wait until it gets hot.
  • Add the Onion and let it saute for a few mins (until they are soft)
  • Add the Peppers and the tomato
  • Once the tomato is soft, add the egg and gently fold the egg as is cooking (or you can scramble the hell out of it -- up to you but i like to see some whites too)
  • Once the egg is cooked, it should still be moist.
  • On a separate pan (over medium heat), place the tortilla shell with the slice of cheese on the middle.

Once the cheese starts to melt a little bit, pull it out of the heat and you can go ahead and place your egg in the middle.

Enjoy your Soft Egg-taco breakfast (i can get a picture of it, if people want to see it).


Again, not sure how much calories is in it, all i know is, it tastes great, is fewer calories then what i was eating before and it has helped me with my weight lost.


I would love to hear other breakfast ideas.


10 Replies (last)

Sounds really good but you might want to try the non-stick olive oil spray instead of actual olive oil.  It adds the same flavor but really reduces the calories.  I came up with a rough calculation of the calories the way you are currently making the dish.

1/4 Cup Egg Beaters = 30 Calories

1 Tbsp Chopped Onion = 5 Calories

1 Small Diced Tomato = 25 Calories

1/4 Cup Green Pepper = 10 Calories

1 Tbsp Evaporated Milk = 15 Calories

1 Wheat Tortilla = 110 Calories

1 Tbsp Olive Oil = 119 Calories

1 Slice American Cheese = 60 Calories


If you use the olive oil spray your total caloric intake will be approximately 253.

Hope this helps!

My suggestion is to keep the olive oil, maybe cut it in half. Although it's more of a personal taste choice. For serving size I think it will over power everything else, and I don't really like the taste of oil. Also get a better cheese or should I say actual cheese and not cheese product. Laughing Some Bleu or swiss cheese might go nicely on it.


wow, the olive oil has more than my tortilla hahahaha.  I've read about the non-stick and even on videos (yes i jump on youtube for ideas -- i came up [with assistance] with grilled cheese [cheddar] and tomato and home made french fries) they use the non-stick.

I def want to keep my cal intake low.  Time to hit the super and get the non-stick spray ...


Anyone have other cool breakfast ideas?

A few of my regulars:

1. One egg + 1 cup egg beaters scrambled and a piece of toast.

2. 1.5 cups egg beaters cooked as an omelette with spinach and (sometimes) mushrooms.  Also sometimes add .25 cups 2% shredded mozzarella cheese.

3. A mini-tuna melt on a whole grain waffle (not a typical breakfast meal but it keeps me full for AGES. I use Provalone cheese made with 2% milk)

Today I made oatmeal with water.  It turned out badly but I plan to experiment.  It tastes better with milk but you have to accept the added calories from that.

I also sometimes have some fruit with a hard boiled egg for protein.

So um, frequenters to the food forum know how obsessed I am with breakfast... so I am just going to talk about it again! ha ha...

Currently I am eating:

- Roasted Butternut & Pumpkin Squash (or pureed from the can) sprinkled with Pumpkin Pie Spice, Olive Oil, Parsley & Cumin... delish... and then I also eat an egg for a bit of protein. This breakfast is a super energizer!! Just something to consider if you're looking for something different to eat at breakfast! :)

One of my favorites:

1/2 English muffin topped with the following: 1 slice turkey bacon (torn into two pieces, so it fits), reduced fat swiss, and an egg sunny side up. I usually smother it with Cholula and eat it with a fork. I have one of those tiny circular single egg frying pans, so that helps me get the shape right.

  • English muffin: 60 cals or so
  • Turkey bacon: about 30 calories
  • Reduced fat swiss: 60 cals
  • Egg: 80 calories
  • Cholula: 5 calories (?)

Comes out to under 250 calories, and it's pretty good.

Love the ideas, keep them coming.

Regarding the Oatmeal, what is your technique?  I've never made oatmeal and i've read that they are great for breakfast (not the instant but the actual oats) and i would love to try and tackle that next.

When I make oatmeal, I make it with water, but in the end I add 1/4 cup milk (or less) to make it creamy.  In my opinion, it tastes wonderful. :)

this might sound boring, but i think Weetabixs are low calorie and simple but taste wonderful. I eat it with some milk (of course) and i eat a fruit (usually orange/mandarin) and green tea. It keeps you energise and is low calorie.

2x weetabix - 117 calories

skim milk (1/4 cup) - 45 calories

mandarin - 37 calories

green tea - 0 calories.


however i read recently in a magazine that eggs is a great food for the morning.

Original Post by bishpuppy:

Love the ideas, keep them coming.

Regarding the Oatmeal, what is your technique?  I've never made oatmeal and i've read that they are great for breakfast (not the instant but the actual oats) and i would love to try and tackle that next.

If by "actual oats" you're talking about steel cut oats or oat groats, they're delicious and really easy to make, but they do take longer to cook than rolled oats, about 45 minutes. If I know in advance that I want them in the morning, I make overnight oats: bring 1 cup of steel cut oats and 4 cups of water (you can do a combination of milk and water if you prefer) to a boil, then remove from the heat and let the pot sit covered on the back of the stove while I go to bed. They soak in the water overnight and are  perfectly done by the time I wake up in the morning. Just reheat the porridge, stir in a pinch of salt, and you're done! This makes 4, 1-cup servings of oatmeal, and feel free to stir in whatever nuts, fruit, chocolate, cream, butter, peanut butter, honey, spices, etc. you like.  If you portion out the servings after you make a pot, you've got breakfast ready made for at least 3 more days.

Probably my favorite (and fastest) thing to have in the mornings just now is a breakfast taco similar to what you described in the opening post; egg beaters with cheese, veggie sausage and salsa in a whole wheat tortilla. It's ready in under 2 minutes, and it's warm and satisfying!

10 Replies