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+ servings
Migas

Healthy Migas: A Flavorful, Protein-Packed Delight

Enjoy healthy, gluten-free Migas, a quick and protein-packed breakfast that caters to everyone's taste.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Breakfast
Cuisine: Mexican
Calories: 300

Ingredients
  

For the Base
  • 4 pieces Corn Tortillas Gluten-free and low-calorie option
  • 4 pieces Eggs High in protein
For the Veggie Medley
  • 1 cup Bell Pepper Substitutable with zucchini or spinach
  • 1 medium Onion Can use shallots or leeks
  • 1 medium Tomato Fresh or cherry tomatoes
For Flavor
  • 1 teaspoon Salt Use minimally for health
  • 2 tablespoons Oil Heart-healthy oils like olive or avocado

Equipment

  • Frying pan

Method
 

Step-by-Step Instructions
  1. Slice the corn tortillas into thin strips, about half an inch wide.
  2. Preheat a frying pan over medium heat and add a small amount of oil.
  3. Add the tortilla strips in a single layer and fry for 3-4 minutes until golden brown.
  4. Remove crispy tortilla strips and drain excess oil on a paper towel.
  5. In the same pan, sauté chopped onions, bell peppers, and tomatoes for about 5-7 minutes.
  6. Whisk the eggs with a pinch of salt until frothy.
  7. Push veggies aside, pour in eggs, let set briefly, then mix with veggies and cook for an additional 3-4 minutes.
  8. Fold in crispy tortilla strips gently and stir for about a minute.
  9. Serve warm, garnished with fresh herbs or avocado.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 30gProtein: 20gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 300mgSodium: 400mgPotassium: 500mgFiber: 5gSugar: 2gVitamin A: 500IUVitamin C: 60mgCalcium: 80mgIron: 2mg

Notes

Consider using an air fryer for a healthier crunch. Prepping veggies in advance can save time in the morning.

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