If you love Mexican flavors but prefer a lighter meal, this lean and satisfying Huevos Rancheros is for you. It’s packed with protein from the egg, keeps calories reasonable, and makes a filling breakfast, lunch, or dinner.
Try other egg-forward recipes on the site for more healthy ideas.
Skinny Egg Salad Sandwiches
Mediterranean Eggs with Kalamata Olives
Egg Cups with Creamy Avocado and Sun-dried Tomato
Bell Pepper and Egg Salad Stuffed Celery
Huevos Rancheros
Serves 1
Ingredients
• Oil in spray bottle
• 1/3 cup onion, minced (about 1/3 of a large onion)
• 1 large tomato, minced
• 1 jalapeño pepper, minced (adjust or omit for less heat)
• Black pepper to taste
• 1 large egg
• 1 6” whole wheat tortilla
• 1/4 cup shredded romaine lettuce
• 1 ounce low-fat cheddar or Pepper Jack cheese
• 1 tsp chopped cilantro
• Salt to taste
• 1/4 cup avocado, sliced (about 1/5 avocado)
Directions
1. Lightly spray a small skillet with oil and warm over medium heat. Add the minced onion and cook for about one minute. Add the tomato and jalapeño, season with pepper, and cook a few more minutes, stirring so the flavors meld. Remove from heat and keep warm.
2. Meanwhile, warm the whole wheat tortilla in a toaster oven or regular oven until it’s soft and slightly crisp at the edges.
3. In a separate nonstick pan, spray lightly with oil and cook the egg sunny-side-up, seasoning with a little pepper.
4. Place the warmed tortilla on a plate and sprinkle the cheese over it so it melts slightly.
5. Spoon the vegetable mixture over the cheese, then top with the cooked egg. Season with salt to taste.
6. Serve with shredded romaine, chopped cilantro, and sliced avocado on the side. Enjoy immediately.
Nutrition Facts Per Serving: Serves 1: 342 calories, 36 g carbohydrate, 14 g fat, 5 g saturated fat, 20 g protein, 8 g fiber, 415 mg sodium
For a collection of healthy recipes and meal plans, see The Nutrition Twins’ Veggie Cure.
The Nutrition Twins collaborate with Eggland’s Best to promote healthier ingredient choices.
- Oil in spray bottle
- 1/3 cup onion, minced (about 1/3 of a large onion)
- 1 large tomato, minced
- 1 jalapeño pepper, minced (adjust or omit for less heat)
- Black pepper to taste
- 1 large egg
- 1 6” whole wheat tortilla
- 1/4 cup shredded romaine lettuce
- 1 ounce low-fat cheddar or Pepper Jack cheese
- 1 tsp chopped cilantro
- Salt to taste
- 1/4 cup avocado, sliced (about 1/5 avocado)
- Spray a small skillet with oil and warm over medium heat. Add onion and cook for about one minute. Add tomato and jalapeño, season with pepper, and cook a few minutes while stirring. Remove from heat and keep warm.
- Warm the tortilla in a toaster oven or regular oven until slightly crisp at the edges.
- In a separate pan, lightly spray with oil and cook the egg sunny-side-up, seasoning with pepper.
- Place the tortilla on a plate and sprinkle with cheese so it melts slightly.
- Top the tortilla with the vegetable mixture and the egg. Season with salt to taste.
- Serve with shredded romaine, cilantro, and avocado slices on the side.
- Enjoy immediately.