RECIPE: Low-FODMAP Migas, for Breakfast or Lunch

Low FODMAP breakfast or lunch migas

Scrambled plus.

Eggs. I’m a little obsessed with them, even if I (as I’ve mentioned before) so often mess them up. Still—poached, scrambled, omelette-ed, I love them all. And while I eat steel-cut oats for breakfast basically every day of my life (more, much more, on that soon), I’ve found that eggs often form a great basis for my new sandwich-less lunch lifestyle. I’ve talked before about the Feta Double Heada I sometimes have as a treat on weekends, and today I want to introduce another favorite. It’s a breakfast/lunch (there must be a word for that) with a Tex-Mex twist, but I’m not talking about huevos rancheros, as delicious as they are. No, today I’m talking migas.

Migas are basically scrambled eggs plus, and the “plus” I’m talking about here are crispy strips of corn tortillas. They’re fast and easy to make, endlessly customizable, and they go perfectly with a splash of your favorite hot sauce (I’m personally addicted to Frank’s, but Tabasco, Valentine, heck, even Sriracha* will do the job, though mind the garlic). A tomato salad on the side balances out the meal nicely and adds some brightness.

Crispy tortillas in the pan for migas

Get ’em nice and crispy.

Serves 2
A low-FODMAP breakfast or lunch option, made with tasty corn tortillas.
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Prep Time
5 min
Cook Time
7 min
Prep Time
5 min
Cook Time
7 min
253 calories
8 g
263 g
19 g
13 g
9 g
123 g
402 g
1 g
0 g
9 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 253
Calories from Fat 169
% Daily Value *
Total Fat 19g
Saturated Fat 9g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 263mg
Sodium 402mg
Total Carbohydrates 8g
Dietary Fiber 1g
Sugars 1g
Protein 13g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the migas
  1. 1 corn tortilla per serving, cut into strips with a pair of kitchen scissors
  2. 2-3 eggs per serving, beaten in a medium-sized bowl
  3. A knob of butter
  4. Salt & pepper to taste
  5. Melty cheese of your choice (cheddar, Monterey Jack, etc), grated
  6. Some cotija (crumbly Mexican cheese) or crumbled-up feta, for sprinkling
  7. 1 handful of diced green onion tops
  8. Hot sauce of your choice
  9. Low-FODMAP salsa of your choice
For the tomato salad
  1. Cherry or grape tomatoes, diced in half or quarters if they’re big
  2. 1 handful of diced cilantro leaves
  3. 1 tsp extra-virgin olive oil
  4. Salt & pepper to taste
  1. 1. Melt the butter in a hot pan (I use stainless steel, but non-stick or an exceptionally flat and well-seasoned cast iron will do). When the butter stops frothing, and before it starts to brown, add the tortilla strips and fry, stirring occasionally, until they get nice and crispy. Little brown spots should appear on both sides. While they’re frying, toss the tomatoes with the olive oil, chopped cilantro and salt and pepper in a small bowl.
  2. 2. Add the beaten eggs. Stir and push the wet eggs around in the pan until they’re as dry as you like. When they’re almost ready, add the melty cheese and fold it in.
  3. 3. Serve with the tomato salad, topping with crumbly cheese, green onions, hot sauce and salsa if you choose.
The Low-FODMAP Life