Breakfast
Scrambled eggs with beans and tomato
Each serving has 346 kcal, 21.6 g of protein, and 7.8 g of fiber, or 6.2 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.
Per serving
- 346 kcalCalories
- 21.6 gProtein
- 7.8 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 6.2 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 8 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 110 g4 ozeggs (2 large)
- 60 g2 ozcooked black beans, drained (about 1/3 cup)
- 60 g2 ozchopped tomato (about 1/3 cup)
- 15 gchopped onion (about 1 1/2 tablespoons)
- 30 g1 ozcorn tortilla (1 small)
- 3 golive oil (1/2 teaspoon)
- Salt to taste
- Chopped cilantro (optional)
Directions
- Heat the oil in a skillet and cook the onion for 2 minutes.
- Add the tomato and cook 2 to 3 minutes more.
- Stir in the beans and heat them through, mashing a few with a fork.
- Beat the eggs, pour them into the skillet, and stir over low heat until they set.
- Warm the tortilla on a comal or in a dry skillet.
- Serve the scramble with the tortilla on the side.
Why it is filling
This is an everyday breakfast in Mexico and Central America, made here with little fat and in a moderate portion. The eggs supply most of the protein and the beans add fiber, a combination that digests slowly and keeps you feeling full for longer. Beans give some people gas, and on a GLP-1 medication that bloating can be more noticeable, which is why the recipe uses only a few spoonfuls.
In numbers, each serving has 21.6 g of protein and 7.8 g of fiber, with an energy density of 125 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If whole beans feel heavy, try refried beans, which are smoother, or use half as much.
- Leftover cooked beans freeze well in small portions.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 346 kcal |
| Protein | 21.6 g |
| Carbohydrates | 32.7 g |
| Fiber | 7.8 g |
| Fat | 14.7 g |
| Approximate weight | 278 g (10 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Egg | 110 g | 157 kcal | 13.9 g | 0 g |
| Cooked black beans | 60 g | 79 kcal | 5.3 g | 5.2 g |
| Tomato | 60 g | 11 kcal | 0.5 g | 0.7 g |
| Onion | 15 g | 6 kcal | 0.2 g | 0.3 g |
| Corn tortilla | 30 g | 67 kcal | 1.7 g | 1.6 g |
| Olive oil | 3 g | 27 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .