High-Protein Breakfast Tostada with Egg & Avocado

If you're looking for a breakfast with plenty of protein that doesn't involve another plain plate of scrambled eggs, this High-Protein Breakfast Tostada with Egg & Avocado is a fun way to change things up.

A crispy almond flour tortilla is topped with creamy guacamole, salsa and scrambled eggs with colorful bell peppers. It's crunchy, creamy, savory and a little spicy—and you get vegetables, healthy fats and protein all in one meal.

It also happens to be gluten-free, dairy-free and corn-free.

A Better Way to Build Breakfast

I'm a big fan of building breakfast around protein rather than making it an afterthought.

For this recipe, I combine one whole egg with egg whites to increase the protein while still getting the flavor and nutrients found in the yolk. Add avocado, bell peppers and salsa, and suddenly scrambled eggs feel a lot more interesting.

The crispy tortilla makes the biggest difference.

Instead of wrapping everything inside a soft tortilla, we're heating it until it's lightly browned and crisp, then piling everything on top tostada-style.

Yes, you may need a fork.

That's part of the fun.

A Colorful Breakfast for Healthy Skin

The original inspiration for this recipe was creating a breakfast filled with foods that provide nutrients important for healthy skin.

Eggs contain nutrients including protein, lutein and zeaxanthin, while avocado provides monounsaturated fats, vitamin E and other nutrients.

Bell peppers are one of my favorite additions because they're particularly rich in vitamin C, a nutrient the body needs for normal collagen production. Tomatoes in salsa provide vitamin C along with carotenoids such as lycopene.

Rather than looking for one magical “beauty food,” I prefer thinking about the variety of nutrients you're getting across your entire diet.

And eating more colorful whole foods is a pretty good place to start.

High-Protein Breakfast Tostada with Egg & Avocado

Ingredients:

• 1 almond flour tortilla (Siete brand)

• 1 organic, pasture-raised egg

• 1/2 cup organic liquid egg whites

• 1/4 cup diced bell peppers (any two colors)

• 1/4 cup organic salsa

• 1 single serving of guacamole or avocado mash

• avocado oil spray (Primal Kitchen brand)

• 1/8 tsp onion powder

• 1/8 tsp garlic powder

• 1/8 tsp chili powder

• sea salt, to taste

• black pepper, to taste

Directions:

1. Heat an almond flour tortilla in a small frying pan over high heat for 30-60 seconds each side, until slightly brown and crispy.

2. Plate the tortilla and spread gucamole and half the salsa on top.

3. Spray the pan with avocado oil and saute bell peppers on medium-high heat until slightly browned.

4. Remove the bell peppers from the heat and add whole egg and egg whites.

5. Sprinkle with salt, pepper, onion powder, garlic powder and chili powder.

6. Return to medium heat and scramble until eggs are cooked through.

7. Add the scrambled eggs on top of the tortilla and top with a little salsa before serving.

Why I Combine a Whole Egg with Egg Whites

You don't have to choose between whole eggs and egg whites.

I like using both.

The whole egg gives you the yolk along with its flavor, fat and nutrients, while the additional egg whites make it easy to increase the protein content of the meal.

It's a simple trick you can use in omelets, breakfast bowls and scrambled eggs too.

Don't Skip the Bell Peppers

Bell peppers add more than color.

They give the eggs a slightly sweet flavor and a little texture, and they're an excellent food source of vitamin C.

Use whatever colors you have available. Red, orange and yellow peppers tend to be sweeter, while green peppers have a slightly more savory flavor.

I like using two different colors because, well, breakfast can look pretty too.

Make It Your Own

This recipe is simple enough that you can easily change the toppings depending on what's in your refrigerator.

Fresh cilantro, sliced jalapeño, chopped green onion or an extra spoonful of salsa would all work beautifully.

If you want even more protein, you could add leftover chicken or turkey. If you want additional carbohydrates, serve it with fruit or roasted potatoes.

The basic formula is what matters: crispy tortilla + avocado + protein + vegetables + salsa.

Once you have that, you can make your own version.

Dr. Stephanie's Tip: If you find yourself hungry again an hour or two after breakfast, take a look at how much protein you're actually eating in the morning.

Toast with jam, a bowl of cereal or fruit by itself may not be very satisfying for everyone.

Adding eggs, egg whites, Greek yogurt, chicken, turkey, smoked salmon or another protein source can turn breakfast into a much more substantial meal.

And no, breakfast doesn't have to look like traditional breakfast food.

Breakfast Doesn't Have to Be Boring

Healthy eating gets a lot easier when your food has flavor, texture and variety.

This breakfast tostada gives you crispy tortilla, creamy avocado, fluffy eggs, sautéed peppers and fresh salsa in every bite.

It's colorful, satisfying and completely different from another plate of plain scrambled eggs.

And sometimes that's all it takes to make breakfast interesting again.

Looking for More Gluten-Free & Dairy-Free Recipes?

If you enjoy recipes that make healthy eating taste good, you'll find plenty more in my cookbook, Allergy-Free Tastes Good to Me .

It includes 93 gluten-free and dairy-free recipes designed for real life—because eating healthier shouldn't mean eating boring food.