Guilt-Free Migas Recipe

5 from 2 votes

Migas might become your new favorite breakfast!

A Guilt-Free Migas Recipe that's full of flavor!

Migas are a breakfast favorite in every corner of Austin. For us non-Texans, what are they, and why do they smell so good? Migas literally translates to “crumbs,” and it’s the heaven-sent combination of a crunchy, crisped tortilla, softness from scrambled eggs, and the spice of a jalapeno pepper. Our migas recipe works just as well for an indulgent dinner as it does for brunch.

How Have We Adjusted the Classic Migas Recipe?

Guilt-Free Migas Recipe

In typical SkinnyMs. fashion, we’ve made a few minor adjustments to make this migas recipe more nutritious. Let’s back up for a second and talk about what you need to make it happen. All you need to make migas are tortilla chips, eggs, and cheese.

The first swap we made is to use avocado oil instead of a vegetable or sunflower oil. This boosts the healthy brain-fat content of this recipe. Secondly, we’re using gluten-free corn tortillas. Even if you’re not gluten intolerant or sensitive, I find that reducing my gluten intake—especially early in the morning—gives me more energy as the day progresses.

By choosing corn over wheat, you’re also opting for whole grain. Whole grains are generally higher in fiber and contain a variety of vitamins and minerals. Don’t fancy using corn tortillas? Make your wheat tortillas healthier by making your own at home! This process is actually surprisingly speedy and when you taste (and smell!) these Whole Grain Tortillas made fresh. It will be hard to go back to the store-bought kind.

Healthy eating is all about overall balance. Some health-conscious migas recipes elect to simply warm or grill the tortillas before adding them to the skillet. If you are looking to use less oil, you can certainly try this out. Personally, I think the strips work best when fried in oil. Sometimes, taste is just not worth compromising! Plus, when you’re using a more nutritionally valuable oil like avocado oil, you really can have your cake and eat it too.

Have you tried crisping up the tortillas outside of the skillet? Would you recommend it? Let us know in the comments.

When You Have Leftovers

Healthy breakfast

We love Tex-Mex inspired recipes like this Chicken Tortilla Casserole, but sometimes it’s hard to get through a standard packet of tortillas. That’s what makes this migas recipe the ultimate breakfast for using up leftovers. It’s a great way to move through old, stale tortillas from Taco Tuesday (hello Easy 3-Ingredient Chicken Tacos), your weeknight takeout, or a backyard fiesta.

Plus, you probably always have some onion, eggs, and cheese lying around. Use up those last few tortillas  by making this quick migas recipe and adding whatever half-used vegetables you have floating around.

To serve the dish, top the micas generously with cheese and cilantro. If you want to go crazy, you could add sour cream and guacamole. For some extra spice, use pico de gallo or our Tex Mex Salsa with cumin and lime.

5 from 2 votes

Guilt-Free Migas Recipe

This healthy migas recipe will help you start your morning with a zing of spice. Try it out for breakfast or brunch to bring a Tex-Mex favorite to your table.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Yield 4
Serving Size 1 plate
Course Breakfast
Cuisine Mexican

Ingredients

  • 8 large eggs
  • 2 Tablespoons skim milk
  • 1 Tablespoon avocado oil
  • 2 gluten-free corn tortillas cut into 2" strips
  • 1/2 small yellow onion chopped fine
  • 1 jalapeno pepper seeds and veins removed, chopped fine
  • 1 red bell pepper chopped fine
  • 1/2 teaspoon kosher salt
  • 2 Tablespoons low fat cheddar or mexican blend cheese
  • 1 Tablespoon cilantro minced

Instructions

  • Preheat skillet over medium-high heat.
  • Whisk eggs and skim milk in a medium mixing bowl and set aside.
  • Add avocado oil, tortillas, onion and peppers
  • Cook approximately 2 minutes, until tortillas are golden brown and peppers and onions are softened.
  • Pour egg and milk mixture in with cooked peppers and tortillas. Add salt and scramble until eggs are cooked through but still moist.
  • Divide onto 4 plates and top with cheese and cilantro.

Nutrition Information

Serving: 1plate | Calories: 209kcal | Carbohydrates: 7g | Protein: 13g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 328mg | Sodium: 448mg | Potassium: 240mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1460IU | Vitamin C: 43mg | Calcium: 87mg | Iron: 2mg |
SmartPoints (Freestyle): 7
Keywords Budget-Friendly, Quick and Easy

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We want to hear what you think. Who did you make this for? Did you make any substitutions? Leave us a comment in the comments section below.

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Chef Sallie

Chef Sallie is a personal chef, recipe developer, and culinary instructor. She specializes in providing healthy meals for athletes, designed to prevent injury, promote healing and provide fuel for peak athletic performance. Her recipes are designed to use seasonal, whole ingredients. Her in-home cooking classes show her clients which ingredients can be used to help treat specific health issues and improve their quality of life. She is dedicated to the idea that delicious, healthy meals can be easily prepared and accessible regardless of budget.

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8 Comments

  1. Delicious breakfast! Very fresh vegetable flavor that lends itself to chewing 30 times. I halved the recipe and it was plenty for me and my husband. Nice change of pace.5 stars

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