Tacos are one of my love languages. Give me a flavor-filled taco and I am a happy girlie. But sometimes you just need a new taco variation, and this breakfast version uses another one of my favorite foods: sausage.

I recently added these Egg, Sausage & Crispy Cheese Breakfast Tacos to the rotation, and the obsession is real.

SATIATING AND SAVORY BREAKFAST TACOS

I love this recipe for so many reasons. It’s the perfect way to get in more protein with the egg, sausage and cheese combo, it’s the easiest and quickest meal to make, and it tastes incredible.

In my dietitian and foodie opinion, it doesn’t get any better than that: starting your day with a satiating, savory, high-protein breakfast to keep you fueled while crossing off your to-do list.

You all know I’ve been prioritizing a high-protein style of eating for a while now, and these Egg, Sausage & Crispy Cheese Breakfast Tacos really hit the mark. Protein provides energy, helps build and repair muscle, and is essential to satiety.

However, prioritizing protein doesn’t mean flavor has to be sacrificed, which is why I think you’ll love these tacos as much as I do. Hard not to when they take less than 30 minutes to make!

PROTEIN-PACKED, NUTRIENT-RICH, TASTY TACOS

Let’s take a minute to go over why these Egg, Sausage & Crispy Cheese Breakfast Tacos not only taste so good, but are also good for you.

I don’t know about you, but I definitely find it empowering to know the nutritional benefits of the foods I’m eating.

High in protein, rich in vitamin B and a good source of iron, the sausage not only adds nutritional value, but brings the best flavor to these tacos. Also have to add in some eggs, green onions + fresh herbs to further boost the deliciousness, protein and nutrient content.

So you’ve probably heard eggs being referred to as ‘nature’s multivitamin’, but did you know they’re one of the best dietary sources of choline?

Choline is a super important nutrient that helps to regulate memory, mood, muscle control and other functions, but it’s one that most people aren’t getting enough of. The more you know, right?!

And last, but never least: cheese. I’m a sucker for goat cheese, you guys. Being lactose intolerant might have led me to this obsession, but I honestly think it adds the best, light, cheesy flavor to any recipe. Packed with a variety of probiotics (and even more protein), the shredded goat cheddar is the tastiest, crispiest, cheesiest addition to these protein-packed, nutrient-rich, tasty tacos.

TACO TIME, ANYTIME

Ok, but don’t let the name fool you. I know I just raved about how good of a meal these Egg, Sausage & Crispy Cheese Breakfast Tacos are to start your day, but really, they’re great to have for any meal.

Breakfast? Of course. Lunch? A no-brainer when you want something quick, healthy and delish. Dinner? Really, the question is: why not? Aka taco time, anytime. Especially if, like me, tacos are your love language. Let me know what you think after you make!

INGREDIENTS YOU’LL NEED:

For the Eggs:

  • Pasture-raised eggs
  • Water
  • Salt
  • Freshly ground black pepper
  • Ghee 
  • Fresh herbs (chives, parsley, etc.)

For the Sausage:

  • Pork or chicken breakfast sausage (I like Applegate)
  • Green onions

For the Tacos:

  • Shredded goat cheddar 
  • Tortillas (I like Siete Foods)

HOW TO MAKE MY EGG, SAUSAGE & CRISPY CHEESE BREAKFAST TACOS

For the Eggs & Sausage:

In a medium, non-stick skillet over medium heat, add the sausage links and the white parts of the green onions. Sauté, breaking up the sausage into crumbles, until the sausage is deep, golden brown and totally cooked through, about 7 minutes.

Using a slotted spoon, remove the sausage and onions from the pan and set aside. Turn the pan off. 

In a medium bowl, add the eggs, water, salt, and black pepper. Whisk well until pale yellow and fluffy.

Heat the same pan you cooked the sausage in at medium-low heat. Once hot, add the ghee. Once the ghee has melted, add the eggs. Cook slowly, letting the eggs cook undisturbed for about 30 seconds, then start pushing the sides in towards the middle with a silicone spatula.

Once the eggs are almost done, add in the sausage crumbles and chopped herbs. Stir to combine and cook until the eggs are scrambled to your liking. Transfer the eggs to a plate.

Wipe out the pan if needed. You’ll crisp your tortillas in this same skillet.

For the Tacos:

Turn the heat to medium for the skillet you’ve been using.

Working one tortilla at a time, add 1/4 cup of the goat cheese into a circle (a little smaller than the size of your tortilla). Cook until the cheese starts to release the grease and begins to get golden brown, about 30 seconds.

Once the cheese is golden around the edges and bubbly, add a tortilla directly on top of it and press down to combine the two. Continue to cook until the cheese is crisp and golden brown, another 30 seconds. You’ll know it’s done when you can very easily remove the tortilla from the pan.

Repeat with the remaining three tortillas.

To assemble, add an equal amount of eggs to each tortilla, and top with the remaining greens from the green onions. Enjoy!

RECIPE SUBSTITUTIONS & QUESTIONS

Feel free to customize these tacos based on your taste and dietary preferences. For example, I like to use Applegate breakfast sausages (chicken or pork), but you could swap for bacon or even a ground meat of your choice. Option to use whichever kind of onion you like, or omit if preferred. And use whatever herbs you like or have on-hand as well – chives, parsley, etc.

I’m lactose intolerant so I used ghee to cook the eggs, but feel free to use grass-fed butter instead. As a sub for the shredded goat cheddar, you can of course use regular cheddar (or any dairy-free or regular cheese of your choice).

For the tacos, I’m typically a Siete Foods girlie – I love their cassava tortillas – as I also have a gluten intolerance, but any regular (or GF) tortilla or taco shell will work. And don’t forget to serve with your favorite salsa, pico, sliced avo or guac.

WHAT IS A BREAKFAST TACO MADE OF?

If you ask me, there’s really no wrong way to make breakfast tacos. Generally, a breakfast taco will be filled with scrambled eggs, cheese, and a breakfast meat. But feel free to get creative with it! We all have different dietary needs and preferences, so customize it to your liking.

I gave some suggestions above, like swapping the breakfast sausage for bacon or ground meat, but there really are so many different ways you can make a breakfast taco. Use whichever flavors/seasonings and cheese that pair well according to your taste, cook the eggs however you’d like, and there’s always the option to add some sauteed veggies.

WHY ARE BREAKFAST TACOS HEALTHY?

Depending how you fill and top your breakfast tacos, they can definitely be a healthy meal. My Egg, Sausage & Crispy Cheese Breakfast tacos are made with organic, high-protein, pasture-raised sausage and eggs, as well as dairy-light goat cheese and gluten-free tortillas.

However, these tacos (or any breakfast tacos) do not need to be dairy and gluten-free to be healthy. It all depends on your dietary needs/preferences. Regular dairy and/or tortillas can still be part of a healthy breakfast taco, just try your best to select the best options available to you. In this case I’d suggest organic, pasture-raised and grass-fed dairy options, and tortillas made with minimal, high-quality ingredients, avoiding inflammatory oils where possible.

SHOP THIS RECIPE:

LOVE THESE EGG, SAUSAGE & CRISPY CHEESE BREAKFAST TACOS? HERE’S MORE HIGH-PROTEIN, BREAKFAST IDEAS:

Dippy Tomato Egg Skillet

PB & Raspberry Smoothie

High-Protein Breakfast Burritos

My Everyday Glow-To Smoothie

High-Protein Blender Banana Oat Pancakes

Egg, Sausage & Crispy Cheese Breakfast Tacos

By Rachael DeVaux
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings: 2
A taco variation that is protein-packed, easy to make and so delish. Great to enjoy for breakfast, lunch, dinner, or anytime the taco craving hits!

Ingredients 

For the Eggs:

  • 5 large pasture-raised eggs
  • 1 tablespoon water
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons ghee
  • 2 tablespoons chopped fresh herbs, chives, parsley, etc.

For the Sausage:

  • 6 links pork or chicken breakfast sausage, I like Applegate
  • 4 green onions, chopped, white and green parts divided

For the Tacos:

  • 1 cup shredded goat cheddar
  • 4 tortillas, I like Siete Foods

Instructions 

For the Eggs & Sausage:

  • In a medium, non-stick skillet over medium heat, add the sausage links and the white parts of the green onions. Sauté, breaking up the sausage into crumbles, until the sausage is deep, golden brown and totally cooked through, about 7 minutes.
  • Using a slotted spoon, remove the sausage and onions from the pan and set aside. Turn the pan off.
  • In a medium bowl, add the eggs, water, salt, and black pepper. Whisk well until pale yellow and fluffy.
  • Heat the same pan you cooked the sausage in at medium-low heat. Once hot, add the ghee. Once the ghee has melted, add the eggs. Cook slowly, letting the eggs cook undisturbed for about 30 seconds, then start pushing the sides in towards the middle with a silicone spatula.
  • Once the eggs are almost done, add in the sausage crumbles and chopped herbs. Stir to combine and cook until the eggs are scrambled to your liking. Transfer the eggs to a plate.
  • Wipe out the pan if needed. You’ll crisp your tortillas in this same skillet.

For the Tacos:

  • Turn the heat to medium for the skillet you’ve been using.
  • Working one tortilla at a time, add 1/4 cup of the goat cheese into a circle (a little smaller than the size of your tortilla). Cook until the cheese starts to release the grease and begins to get golden brown, about 30 seconds.
  • Once the cheese is golden around the edges and bubbly, add a tortilla directly on top of it and press down to combine the two. Continue to cook until the cheese is crisp and golden brown, another 30 seconds. You’ll know it’s done when you can very easily remove the tortilla from the pan.
  • Repeat with the remaining three tortillas.
  • To assemble, add an equal amount of eggs to each tortilla, and top with the remaining greens from the green onions. Enjoy!

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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